In this vlog, Lucas Wilhelm Hedenbäck and his friend Anton document a typical day in Canggu, Bali, showcasing their routine from a pre‑workout snack to gym training, sleep optimization tips, and meals at local cafés. The video opens with a brief run, followed by a minimal pre‑workout intake of watermelon, raw honey, and salt, highlighting the challenges of fueling workouts on the go. Lucas discusses the abundance of healthy food options in Bali, emphasizing the ease of customizing meals with chosen protein, carbs, and fats, and recommends restaurants like Open House and Bamboo Pit. The conversation shifts to training philosophy, where Lucas critiques excessive training volume, advocating for reduced volume paired with maximal intensity, and stresses the importance of finding a personal “sweet spot” to avoid over‑ or under‑training. He outlines a data‑driven, trial‑and‑error approach to determining optimal volume, recommending professional coaching to gather metrics and adjust programs. Anton shares how small sleep tweaks—blue‑light blockers and eating before sunset—have improved his rest. Throughout, they touch on ego barriers, the value of mentorship, and the allure of Bali’s lifestyle, concluding with a protein‑rich dinner of beef, chicken, eggs, and sweet potatoes and a goal to get lean over the next weeks.
Chapters
Another day in Malin, and I thought I'd just take you through how a full day of eating over here can look like.
So.
That's on the menu. That's, that's what's on the menu for today. First off, went on a run as you guys saw.
Yeah.
Before that, didn't have anything, just some salt and water. Now we're having some watermelon before we go to the gym. Not ideal if you ask me, a bit low on the food before working out. Uh, we got some raw honey. that we found at a local shop here as well. So this is pre-workout, some salt as well. Then, um, yeah, we'll see what else. Probably not gonna have the best workouts because this is, uh, not a lot of fuel, but we'll make it work. So, um, yeah, we might go to, to Open House after. That's the— that's our favorite restaurant here, to be honest. It's actually crazy how easy it is to be, to be healthy here in Bali, especially Canggu because all the cafes and all the restaurants, it's like you can basically pick whatever protein source you wanna have, pick whatever carb source you wanna have, whatever fat source, and if you want it to be fried in olive oil, ghee, butter, it's so, so, so easy. So I understand why a lot of these health-cautious people flock here. But yeah. Beautiful day, sun is shining, we're gonna He dumped his watermelon, some raw honey as well, salt, and then we're ready to absolutely smash.
Let's go! A workout. I did it again.
See you there.
Let's go! Boom! Let's go. Yeah. It's so crazy how much Lukas optimized my sleep with small tweaks, you know. I don't track it, but like I started to use like blue light blockers and shit, you know, and also to eat before the sun goes down, and my sleep is like so much better.
So one of the most common mistakes that I see amongst all guys that I work with and all the people that come to me in the first place is that they, in the gym, they do ridiculous amounts of volume when it comes to training. And I would argue that you could probably, or most people could probably cut their training volume in 3 and make it be more than enough. The problem is that people never bring intensity to the sets. And you have to understand that rather than doing just more, adding more volume, oh, I'm stuck, more volume, do more. More isn't Always better, especially when it comes to training. You have to understand that quality matters so much more. So bringing— like, cut your volume in half and focus on bringing the maximum intensity that you can instead to every single session, every single set, every single rep. And I guarantee you the results will be crazy because Because one thing we also have to understand is that to be able to consistently make progress over a longer period of time, we have to hit this sweet spot of not overtraining but also not undertraining. And it's when you can hit this sweet spot week after week after week after week that the results will just compound in the right direction. And trust me, you will in no time get some crazy results. Yeah, I think that's a really good point. So yeah, quality over quantity. More is not always better. Keep that in mind. Bring the maximum intensity you can instead, rather than just trying to focus on doing more and more and more. And I guarantee you that will make a huge difference. So try it out.
Thank you. Nice, man. Bali is fucking beautiful. Yeah, you're watching this, you should probably go to Bali if you have the opportunity.
Time to go to Bali.
Time to go to Bali, bro. Good shit. Thailand as well. If you haven't been, you want to train some Muay Thai, go with me. Hit me up, let's get a session in, bro. And actually, a lot of— because I'm living in Dubai currently, and a lot of people are like, oh, Dubai, Dubai, Dubai. But bro, I swear Bali is The fucking best. You should. I've been there for how much? Twelve hours. Problem is, the problem is if you go is that you get stuck. So if you go out of the West, you go to Thailand, Bali. There's a high risk that you're gonna enjoy the lifestyle so much, so there's no going back. So keep that in mind. Yep. It's crazy. He's leaner, but I don't know, am I bigger? Same size. Powerlifter versus bodybuilder. And now deadlift challenge. Deadlift challenge. I feel like, and we're watching what we were just talking about when it comes to like that sweet spot of finding the optimal training volume. I feel like that's so fucking hard for me. Like, just where the fuck do you even start? You know, how do you find it? But I feel like that's where someone like you comes in and be like, this is where you go, right?
Yeah, exactly. So the thing here is that my perfect volume is never going to be the same as yours. It might be, it might not be. So I always recommend to, like, it doesn't have to be me, but hire a professional because that person is going to help you find that as well. It's because you outsource that problem, try and figure that out. So what I do with all my clients is— Like, we have to Like, get data on this, because with data we can find out what's— what worked for you. So we always start off with a specific amount of volume. We see how your body reacts to that. Okay, if that works good, if you're able to progress, perfect. We can add some more. We can add some more until we can hit the ceiling of, okay, I'm no longer progressing. Then we know, like, okay, it's in between there somewhere. And, uh, yeah, like, you can never— it's gonna— it's It's going to depend on a lot of variables as well. It depends on how good your recovery is. Obviously, if you recover better, you're, you're most likely able to also do more, right?
Yeah, of course.
But the best is just trial and error. Get some data. You should be able to progress every single session, every single, like, lift, every single set. You should be able to progress. If not, something is off with the volume, and you should fix it. You should many for that, you should try some different things. And so that's what I always tell. It's a good question. I can't give you an answer straight up because it depends from people to people or from person to person.
Yeah, yeah, I feel like that's also because like hiring someone, it's like so hard. For example, because the ego comes into play, right? And you know, I've been training for a long time and it was always like I kind of got to the ceiling and I was like, oh, I can just fix this myself. I just buy a cookie cutter program, you know, a template online or whatever, and I never got through that point. But then, you know, someone like you kind of helps to actually push through that. Yeah, that's very common as well, to be honest, on the calls, because I'm on the calls, right? Yeah. And like most people, they think they know it all, has it all in check, and they know a bunch of stuff. Like they've been in the gym for a couple of years, right? So they know a lot, but there's always ways of learning, and you just got to humble yourself at some point that someone knows more than you, right? Yeah, and it's not like Lucas knows it all, right?
No, I'm also a student for life.
Yeah, everyone is.
But the thing is that a, like, that a one-off program can be good for, especially for beginners, I would argue, because they don't need as much stimulus in general. So it kind of doesn't really matter if they do the right thing or the wrong thing, they are going to grow either way. But for someone that is a bit more experienced and had a couple other, or a couple more years in the gym, you have to be like dialed in with all these things. It's the same thing with everything in life. You, when you look at business, you have to look at the data, what's working, double down on what's working, and obviously don't waste time on what's not, what is not working. So yeah, I guess that's for everything in life, right? And you probably know that as well, coming to the business side of things.
Yeah, yeah, yeah. Like the biggest thing is always the ego, right? You can just completely And kind of get someone to actually guide you on the way. Like, that's inherent in life, man. It's like when you come to the gym, when it comes to business, just get some help in that place you want. For people watching this, just fucking get some of the help. It doesn't have to be this guy, but it probably should be. And it's like, it's, uh, I guess everyone needs help. And as you were just talking about, you know, if you knew how to get where you wanted to be, you'd already be there. Yeah, you would do that. Like, it's that simple. You don't. I don't know how to get fucking lean. I will be lean. Well, I'm in the process now. Yeah, yeah.
So gonna get special lean.
Yes.
Give it a couple weeks.
Give it a couple weeks here in Bali and I will be fucking peeled. Yeah. Stay tuned. Hell yeah. Stay tuned, guys.
All right. Now it's time to grab some food. I'm absolutely starving. Let's go. Ciao.
Peace. Absolutely wild. Det här kostar hundraspänn. Organic. Bra mat. Good stuff.
Food is here: rice, beef, eggs, avo, sauerkraut, and some pesto. Let's tuck in. I'm starving. This is gonna be good.
Good.
Let's grab some food. Yeah, me and Anton are on our way to Bamboo Pit. Nice, or Bamboo Cafe actually. Kind of similar vibes to the open halls where you can choose and or pick your own. The source says pick your own protein, pick your own carbs. Yeah, and make your own plate. So yeah, it was really good.
So check it out.
That's what's up. Food has arrived. Beef, chicken, eggs, and some sweet potato as well. Yeah, solid meal.
Fat-heavy meal. Not more carbohydrates for me. I just had some dinner, so just refueling a bit. Yeah, let's Tuck in.
This looks fantastic. I went a bit heavy on the protein, protein in this meal because I haven't got enough today. So yeah, so yeah, so yeah, so yeah, so yeah, time to tuck in.
Dive in. Dive in. Tasty. Tasty. Need more salt. Bättre än det där saltfaret i alla fall.
