- Following 311
- Followers 11.6K
- Engagement 1.74%
- Avg likes 225
- Avg comments 12
About Patrik Valcak
Patrik Valcak (@patrikvalcak) is an Athlete creator on Instagram, also filed under Fitness & Health. The account has 11,577 followers and 673 published posts. Recent posts average 225 likes and 12 comments, an engagement rate of 1.74%.
With 11.6K followers, Patrik Valcak is a micro creator by the common 10,000 to 100,000 definition. Set against 311 accounts followed, the audience works out to about 37 followers per account Patrik Valcak follows. Patrik Valcak carries Instagram's verified badge and uses an Instagram professional account. Flinque files Patrik Valcak under Athlete, with Fitness & Health as a secondary category.
The Instagram bio for Patrik Valcak runs to 16 words across 4 lines. The bio mentions @patrikvalcaktraining and @dubaimightycamels. The latest activity Flinque has on record for Patrik Valcak dates from June 2025.
Story Highlights
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673 Posts
Of the 10 most recent posts shown for Patrik Valcak, 6 are carousels and 4 are videos. That mix leans toward carousels. Patrik Valcak has built a substantial archive of 673 posts. Against the audience, that is roughly 17 followers for each post published. Patrik Valcak also keeps 7 story highlights on the profile. All 10 carry captions, averaging 114 words each. The captions are written mainly in English. Words that recur across them include upgrade, don’t, training, every and simple. The captions tag #upgrade, #icehockey, #team, #grateful and #motivated.
Training: Shoulder + arms day… HEAVY WORK!
4 heavy shoulder exercises. Then arm supersets to finish it off 🔥
Saturday sessions are never easy… but we don’t skip. Earn it.
Nutrition: Simple, strong, consistent ✅
Delivery again (long day ahead)
6 eggs breakfast 🍳Chicken + rice lunch and Steak + rice dinner 🥩🍚
Protein yogurt bowl + fruit 🥣
No stress. No drama. Just fuel.
Business: Hectic day ✅
Juggling online coaching + longevity brand.
Updating client plans + changes.
Finalizing weekly report for my business partners.
Brick by brick. Always.📈
Mindset: Don’t chase perfect days. Win the average days. Because your life is built on what you repeat… not what you start. ✅
Day 20 completed ✅
DM “UPGRADE” if you want to join me 👊🏼
#upgrade
Most people keep “working out” for years…
but they don’t actually build anything.
Because they chase:
❌ sweat
❌ random exercises
❌ motivation
❌ workouts that feel hard… but don’t create progress
Here’s what actually works (and what I coach my clients to do):
✅ Progressive overload
Add reps, add weight, improve form → every week you’re stronger.
✅ Master the basics
Rows. Presses. Squats. Hinges. Pulls.
Simple movements done consistently = results.
✅ Train with structure
Not “whatever feels good today”
but a plan that builds strength + muscle over time.
✅ Show up even on low energy days
The days you don’t feel like it are the days that change you.
If you want a body you’re proud of in the mirror…
you need a system, not motivation.
Comment or DM me “UPGRADE” and I’ll help you build muscle + stay lean✅
#upgrade
Training: Chest + Back day after yesterday’s “rest”
Strength is coming back… so I went ALL IN.
Bench press. Incline. Decline. Then heavy bent-over rows + single arm rows. Lat pulldown + cable face pull to finish it off.
Nutrition: Crazy busy day… so I kept it simple and effective. Food delivered straight to the gym 📦
6 eggs 🍳
Chicken + rice post workout
Steak + rice + salad for dinner 🥩
And now at home: protein yogurt bowl with berries + melon🍈
Shoutout to my boy Alex and his - food is tasty, clean, and the grams are ON POINT 🤝
Business: One of those days where you have to handle things you don’t know.
Accounting, numbers, information for partners…
Challenging as hell — but it’s DONE and ticked off.
Mindset: Sometimes you don’t feel ready.
Sometimes you don’t know what you’re doing.
But you still show up… You squeeze your teeth, you learn, and you level up. That’s how growth happens.
DAY 19 COMPLETED ✅
If you want to UPGRADE with me… DM “COACH“
#upgrade
Training: Recovery day, but still WORK!
Planned day off… but we don’t go soft.
10,000 steps done📈
Recovery is part of the program. Respect it.✌🏼
Nutrition: Simple, strong, consistent ✅
Oats bowl 🥣
Chicken salad lunch 🥗
Big steak dinner 🥩
No stress. No drama. Just fuel.
Business: Laptop + paper + pen all day ✅
Ticking boxes. Fixing details. Building brick by brick 💻📄✍️
Quiet days create loud results.
Mindset: Execute the basics → results come for free.
Not every day needs hype.
Every day needs discipline.
Day 18 completed ✅
DM “UPGRADE” if you want to join me. 👊
#upgrade
Not because of magic… because I stopped skipping the basics.
✅ SAVE THIS + do it daily 👇
1) HEALTH = SLEEP
If your sleep is bad → everything gets harder.
Cravings, stress, recovery, fat loss… all gone.
Rule: same bedtime + phone off 30 min + 7–9h.
2) FITNESS = PROGRESSIVE OVERLOAD
Stop “working out”… start training.
Every week improve ONE thing:
+1 rep / +2.5–5kg / better form / more control.
Small progress weekly = big physique change.
3) LONGEVITY = DAILY STEPS
The most underrated “supplement” is movement.
Non-negotiable: 8–12k steps/day + 10 min walk after meals.
Strong body for life.
4) MINDSET = WIN THE MORNING
I don’t wait to feel motivated. I execute.
Water → move → plan 3 priorities → hardest task first.
Discipline builds the results.
If you want my full plan and coaching system…
DM me “UPGRADE” and I’ll tell you exactly what to do ✅
#upgrade
Training: Leg day = FIRE🔥
Extensions + hamstring curls + calf raises to warm up! Then the big boys: front squats + deadlifts. Done. Legs shaking… but progress made.✅
Nutrition: Top tier fuel today ✅
Oats bowl with fruit🫐
Chicken + pasta🍝
Steak + rice 🥩
Mango protein smoothie 🥭
Eating like an athlete. Training like one too.
Business: Learning mode on ✅ New knowledge, countings, calls made 📞📈
And coached the on their away game 🐪
Work gets done even on heavy days!
Mindset: Tough days build tough men.
Day 17 completed ✅
DM “UPGRADE” if you want to join me!
#upgrade
This is just eating like a healthy adult.
Most people fail because they think fat loss means:
❌ starving
❌ cutting everything they love
❌ eating tiny portions forever
That’s not how I coach my clients.
✅ Protein first (keeps you full + builds muscle)
✅ Carbs used as fuel (not comfort)
✅ Fats for hormones + energy
✅ Simple meals you can repeat
✅ Consistency 👉 perfection
You don’t need a “new diet.”
You need a system you can live with.
If you want my exact method + meal structure…
DM me “UPGRADE” and I’ll send it.
#upgrade
Some big moves were made — doors opened, ideas sparked, and the energy felt right🚀
Truly grateful for every moment, every connection, and the opportunity to keep growing🙏🏻
Full heart, a clear vision — and even more motivation💚
#grateful #motivated #energised #dubai #life
I am joining the Dubai Mighty Camels
as a manager🏒
New chapter, new challenges, and a bigger sport family🏆
To my fitness team: we just added 15 strong men to the crew🤝
Together, we grow, we grind, and we rise📈
LET’S GO 🚀 🏒
#ice #icehockey #sport #team #athlete
Drafted by 🇺🇸
17 Years Pro 🏒
11 Countries 🌍
14 Teams 🤝
5x Champion 🏆
Grateful for every single moment 🍀
What a ride! #40
From early days to the final buzzer, hockey taught me more than just the game — it taught me life.
On the ice and off it. 📈
Appreciate it all. Always. 🙏
#icehockey #team #work #effort
Patrik Valcak's engagement
Patrik Valcak's engagement rate on Instagram is 1.74%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 57 followers. An average post collects 225 likes and 12 comments, close to 19 likes for each comment.
Engagement rate
1.74%
- Avg likes
- 225
- Avg comments
- 12
- Interactions : followers
- 1 : 57
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Frequently asked questions
These answers about Patrik Valcak are generated from the Instagram profile data Flinque holds for the account.
Who is Patrik Valcak?
Patrik Valcak (@patrikvalcak) is an Athlete creator on Instagram, also filed under Fitness & Health. Patrik Valcak carries Instagram's verified badge and uses an Instagram professional account. The Instagram bio for Patrik Valcak runs to 16 words across 4 lines.
How many followers does Patrik Valcak have?
Patrik Valcak has 11,577 followers on Instagram (11.6K). Set against 311 accounts followed, the audience works out to about 37 followers per account Patrik Valcak follows. Patrik Valcak has built a substantial archive of 673 posts.
What is Patrik Valcak's engagement rate?
Patrik Valcak's engagement rate on Instagram is 1.74%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 57 followers. An average post collects 225 likes and 12 comments, close to 19 likes for each comment.
What does Patrik Valcak post about on Instagram?
Flinque files Patrik Valcak under Athlete, with Fitness & Health as a secondary category. Of the 10 most recent posts shown for Patrik Valcak, 6 are carousels and 4 are videos. The 10 recent Instagram captions Flinque holds for Patrik Valcak repeatedly use the words upgrade, don’t, training, every and simple. Patrik Valcak's captions carry hashtags such as #upgrade, #icehockey and #team. Patrik Valcak writes those captions mainly in English. Patrik Valcak keeps 7 story highlights, which open with a free Flinque account.
How do I contact Patrik Valcak for a collaboration?
Patrik Valcak's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist Patrik Valcak and use Flinque's outreach tools wherever a contact route is on file.
Links
Patrik Valcak's own Instagram profile is the one outbound link Flinque publishes for the account, and the bio link opens after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with Patrik Valcak.