iiinova — where your digital self keeps evolving

Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 13/08/2026

Same(ish) weight I have been for about 14 weeks now. Feeling and looking significantly bigger than I did 2 weeks ago. This whole bodybuilding experiment is WILD

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 06/06/2026

Let’s have some fun today. Ask me anything. Or say anything to me. Engage!

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 25/05/2026

Some say he’s the t-bar row form king 🤷. T-bar rows into Kelso shrugs. Nobody wants to watch 2 inches of scapular retraction so I’ll just show the rows. Just 1 superset for these. 5 weeks out. Training hard but calories are slashed.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 15/05/2026

6 weeks out from my first bodybuilding show. The posing coaching (shoutout @jonlofthousee) and subsequent practice is paying off massively already. It’ll continue to improve and I’ll continue becoming more comfortable moving through everything.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 12/05/2026

This is what my contest prep looks like 6+ weeks from my first show of the season. I absolutely loathe cardio. I do it for the cardiovascular benefits and that’s it. I’ll just move my body all damn day to get the rest of my fat-burning done. High steps, except leading into leg day and on leg day.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 11/05/2026

The pendulum squat. The great humbler. The leg day annihilator. It got me here during this session. I completed 12 reps on here the session before (2 weeks prior.) I only managed 6 here. SIX!!!

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 07/05/2026

Posing? Horrific Conditioning? On track Face? Perpetual Pufferfish Done it since high school basketball. Wife always used to make fun of me for it.

A bodybuilder hits a side chest pose in a dark posing room with mirrored walls, showing detailed arm and leg conditioning under overhead lights. Text overlay reads: “Posing… sucks (we’re fixing that) Conditioning? On track Ability to make normal faces? Not a chance.”

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 06/05/2026

SIX (6) MEALS FOR WEIGHT LOSS? You bet your sweet ass! I’m less hungry on my low-calorie days than my high days. That’s by design. #fitnesssky

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 05/05/2026

Felt good to be back home and in my routine. Vacation was great but I’m ready to GRIND these next few weeks of my contest prep. #bodybuildingsky #fitnesssky

Man sitting in the driver’s seat of a car, wearing a Brown tank top and seatbelt, smiling while flexing his right bicep. Sunlight highlights his arm. Overlaid text reads: “first Pump Post-Deload Smile.”

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 21/04/2026

Physique Update: 10 Weeks Out From My First Bodybuilding Show

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 06/04/2026

I can’t cook for crap either. Most of my food comes from Walmart. Minimal ingredients. All you need is a pan and an air fryer. They do all the work for you. Respectfully… “Can’t cook” is a cop-out. As for exercise. Just move your body as much as possible in the way you enjoy most.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 31/03/2026

Looking for REAL results without hating the journey? That’s what I do for busy people. - father of 4 - works for the school - owns his own business - coaches the debate team And he accomplished this transformation naturally in a year. The crazy part? HE WASN’T PERFECT! But he was consistent!!!

Collage of a male client’s fitness transformation over several months. Top images show him in March and June with higher body fat and less muscle definition. A September photo shows noticeable fat loss and improved shape. Bottom images labeled “Yesterday” show a much leaner, more muscular physique with visible abs, chest, and arm definition in a gym locker room. Below the images is a message praising coach Dalton for improving his health, confidence, and quality of life.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 29/03/2026

13 weeks out. First show. This is where things get real. Not just getting lean… Learning how to present what I actually have. Because this isn’t a perfectly balanced physique. Front poses with arms up? Not it… yet. We’ll come back to it as conditioning improves. That’s the game

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 25/03/2026

8 months apart. July 2025. March 2026. Left: 160 pounds Right: 192 pounds Saw the guy on the left this morning and I immediately started my victory lap. Celebrate your wins!

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 22/03/2026

Slept like shit. Head congested. Body groggy. Still smashed leg day. You can make excuses… or you can just do the damn job.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 05/03/2026

8-day experiment with “cheat meals”: Maintenance: ~3,200 cal/day (clean foods) Diet week: ~2,850 cal/day Meals included: Crumpets, sushi, jerk chicken + coco bread, a MASSIVE burrito, and desserts. Scale: 196.2 → 194.9 (≈1 lb down) Calorie deficit = fat loss #fitnesssky

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 04/03/2026

Today is going to be a whirlwind. • Steps in now • Taking Avagirl to physical therapy • Work • Packing for The Arnold • Food Prep for the Arnold • Massage • 6 meals • in bed by 7pm Gotta sleep well before a 6+ hour drive and a workout with some absolute FREAKS Thursday #bodybuildingsky

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 02/03/2026

Reliable fat loss. Body recomposition. Cody: Father of 4. Full-time teacher. Business owner. 1 year later: Significant weight loss. Visible muscle. Setbacks without Spiraling. Big Back truth: You don’t have a time problem. You have a structure problem. I build that structure. #fitnesssky

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 01/03/2026

On today’s episode of “If It Fits Your Macros” eating. 2700 calorie budget remains intact. Still have a smash burger and fish bowl to eat today. Big back livin, still in a calorie deficit. Learn HOW to eat and you’ll change your life.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 01/03/2026

Too busy to get in shape? I get it. Life is full. You don’t need more willpower. You need structure. I build simple systems for busy dads who want muscle and fat loss without sacrificing family time. Apply at BigBackBodybuilder.com.

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Big Back Bodybuilder | Achieve Your Goals Today – Start Coaching

Discover personalized fitness coaching for flexible, sustainable progress. Join Big Back Bodybuilder for smart training, adaptable nutrition, and real support.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 01/03/2026

Keep me company!!! Ask me anything!!! Waiting on an oil change. First come first serve and they don’t open for an hour. It looks like I’m at least third in line.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 28/02/2026

A whole lot of word salad and opinion here. And tagging “IT’S SCIENCE” when the science all directly contradicts what he said is… well… very par for the course unfortunately.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 22/02/2026

Genuinely... Talk to your people today. Make sure they know they're loved and valued for who they are as a human being. You are more than your profession. You're more than your financial situation. You are enough!

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 21/02/2026

Welcome to Big Back Bodybuilder. If you’re looking for: • Crash diets • 6-week “shreds” • Magic supplements • Toxic gym bro nonsense You’re in the wrong place.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 20/02/2026

Do me a favor, y'all. Go to the website and give me your thoughts. What should I consider adding/changing? What am I missing? What would improve the site at the front to entice you to actually want to stick around and see what other offerings there are? 🔗 in thread #fitnesssky

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 19/02/2026

BREAKING NEWS: The website is up! Work on the recipe book/blog will start when I get back from The Arnold. For now I will house those meal templates on the book with the faces n stuff. bigbackbodybuilder.com Let's get shredded for summer together! #FitnessSky

bigbackbodybuilder.com

Big Back Bodybuilder | Achieve Your Goals Today – Start Coaching

Discover personalized fitness coaching for flexible, sustainable progress. Join Big Back Bodybuilder for smart training, adaptable nutrition, and real support.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 18/02/2026

This one is getting a dedicated Facebook post. It’s too good

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 17/02/2026

If you keep “falling off,” it’s probably not a discipline problem. It’s an identity problem. You don’t need another extreme 6-week push. You need structure that builds proof — week after week — until consistency becomes who you are. Big Back rule: Discipline fades. Identity sticks.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 16/02/2026

Fasted cardio ✅ Rest Day Oatmeal ✅ Post-Meal Digestion Walk 🎯 Gonna get packed up and get back to OCDM for a spell before vacation and The Arnold Classic. Then, contest prep. These next few weeks are gonna be a whirlwind. Any of my Ohio peeps wanna meet in Columbus?

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 15/02/2026

Bicep vein through the shirt (it was leg day)

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 14/02/2026

Saturday and Sunday morning lifts are the best. Empty gyms >>>

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Reposted by Dalton | Big Back Bodybuilder

ₗₐₙᴰₒₙ @mccool.bsky.social · 13/02/2026

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Reposted by Dalton | Big Back Bodybuilder

charles (west coaster) mcdonald @fourverts.bsky.social · 13/02/2026

the “where is the money” going aspect is especially important for deion because he does not have the strongest track record there

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 13/02/2026

Flipping meal 1&2 around on the rest day today. Need to hit the store for some cocoa powder before I have my oatmeal bowl. 6-Ingredient Yogurt Bowl ftw

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 12/02/2026

0. But I’d rather NOT eat 3. Anyone guess which ones?

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Reposted by Dalton | Big Back Bodybuilder

Jeff Risdon @jeffrizz.bsky.social · 11/02/2026

Really enjoyed breaking down OL prospects with longtime Browns scout Scott DiBenedetto. I disagree with his Proctor love, but that's why we do these--present info and perspectives

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 11/02/2026

When all grows still and the shadows descend, recall: The truest devils hide not in hell, but in the souls of men.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 09/02/2026

The Super Bowl is over. Summer is around the corner. It’s time to get in shape. Let me help you get there. Let’s get your nutrition and fitness locked in. You can enjoy that journey.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 09/02/2026

Shoutout to all the Seahawks fans out there. You guys really, truly deserve this.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 09/02/2026

Even my yogurt bowl is smiling. That’s no accident. • high protein = better muscle recovery + satiety • probiotics = happier gut, better digestion • low calorie, high volume = easy fat loss win • insanely flexible Perfect for any time of day. No need for protein powder!

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 08/02/2026

Max-effort leg press. ~1 rep in reserve. This is real intensity: controlled reps taken close to failure — not ego lifts, not sloppy maxes. Too easy = slow/no growth. Too far = potentially compromised recovery. Would you send one more… or shut it down here? ⬇️ #bodybuildingsky #fitnesssky

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 08/02/2026

Idk if I’ve ever really thought about this b4 but that might be a top-3 “heavy sigh of relief” feeling.

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 08/02/2026

Anyone else go to sleep at 8pm for early morning workouts before the rest of the family gets out of bed? #fitnesssky #liftingsky #bodybuildingsky

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Dalton | Big Back Bodybuilder @daltonbmiller.bsky.social · 07/02/2026

Reality check 👀 Obsessing over what your body fat % is matters as much as BCAAs. What matters: photos, measurements, strength, performance. Track trends. Trust the mirror. Ignore the noise.

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