Michael_physique (2026)

28/11/2022

Pre-workout nutrition 🍽️

Sometimes you'll here someone say they crash mid workout. Loss of focus, pumps will disappear and a little bit of a cold sweat come on, This often happens when the person only knows IIFYM and calories in/ calories out.
Usually at the start of there session they will feel great.

Stimulants same as always if being put in place. Training volume is consistent week to week so these factors aren't playing a role in them crashing

What's really causing it is a blood sugar crash due to a pre workout meal, Generally when sticking to a high carb, low fat meal, this can result in a blood glucose spike followed by a drop.

The best solution to solving this is to simply add a fat source to the pre workout meal, nothing extreme to cause and digestive issues but enough to help stabilise blood sugars.
This can change greatly depending on what phase a client/ person is at. Sometimes, intra workout carbs will be enough to keep blood sugars stable or just fats pre workout with a complete protein such as eaas. (Essential amino acids)

If your experiencing this give it a go and you'll have sustained energy throughout your session.

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷️

26/11/2022

4 Tips to build muscle that you may not have thought about or know

There is so much information out there getting thrown at you from practically any direction you look. You hear one thing on Tiktok, then you hear something different on Instagram, then you watch a Youtube video going against everything you've just heard.

Now your left confused and no idea where to start or what to do.

4 Things You NEED To Know If You Want To Build Muscle.

This is NOT a one size fits all type of thing.
How fast you build muscle, what exercises work best for you, compound lifts, etc, they vary from individual to individual.

MORE does not always mean more results. More training, eating more food, more ped's, doesn't mean you will see the results you want.

volume is NOT the driver to hypertrophy,
volume is not how you build muscle. Volume in programming should be based on clients needs and demand

Training HEAVY is not the only way to build muscle. Training heavy creates a greater stimulus to the muscle, but training heavy and NOT focusing on proper ex*****on will slow your progress.

Any one of these tips may be the one that moves you closer to your goal of building muscle right away.

Any one of these tips may speak to you more than the other ones.

Have a good weekend fam 🤜🤛

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷️

25/11/2022

✨Create a network of people who are doing
similar things that you can learn with and challenge how you think.

Have a open mind Think about it, When you are surrounding yourself with these people, you are intentionally setting yourself up for success.

There is always something you can do to improve. Im not even talking about improvements in fitness/bodybuilding
Maybe you need improvements or change in your relationships, friendships, career, side hustle, whatever it may be.

Improvement starts with accepting something and actively trying to change that circumstance/situation.

When you have a group of individuals/friends who are challenging you by making you
better in multiple facets of life...cherish that, keep it close. It don't come often! Because it's only a matter of time you all blow up in your endeavours.

When one wins everybody wins. We all gone make it !!

Hope all you legends have a good weekend 🫶

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷️

22/11/2022

The main variable that determines the level of success in our sport is the ability to consistently adhere to a plan, day by day, year after year.

You have to have structure and discipline, no one makes your meals or gets you to go to the gym/ do cardio. no one can tick all the boxes everyday for you.

It's down to you and how bad you really want it.

Current ⬇️

Weight: 96kg
Macros TD: 250p 35f 325c
Macros RD: 250p 40f 270c
cardio: 5x 25 min a week
Steps: 10-11k a day
Fasted BP: 125-127/ 66-68
Fasted BG: 4.5

Pretty good spot, more food would be nice but I’m not making the mistake of being a water balloon this time round 😅 ( but hey it worked )

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷️

05/11/2022

Why can’t you do it 🫠

Most don’t lack work ethic or motivation to get in the gym or stick to a plan but they do lack…

Accountability

Knowledge

Time

This is why people fail over an over again. Without these 3 you’re going to be frustrated and it’s gunna seem harder then it really is.

A huge part of coaching is solving/helping with all 3. It’s my job to keep you accountable throughout the process and be there for you when you need to know something. Work together so I can learn how you go about your days and I can make a plan that’s well suited for you.

If you really want to make a change to your physique and are serious about results. Let’s work 🤜🤛 📈

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷

02/11/2022

Where have I been 🤷‍♂️

When i first started posting on here I told everyone I would share the good, the bad, the ugly…

So last two weeks I haven’t trained at all first 10–11 days I was sick, sittin on the 🚽 most the the days fighting a crazy bad stomach virus.

Never had anything like it 🤦‍♂️ was the worst pain and could barley leave the bathroom and when I did it was to make food (typical meat head) just Gettin protein in with some rice.
Probably just went straight through me tbh.

Then 2 days into fighting the virus my legs blew up with water. Where like 4x the size. No ankles at all. Got prescribed diuretics to flush water out. It took 7 days of taking diuretics to get this water off my legs.

Had some bloods done before diuretics kidneys where wrecked. So the doctor thinks cause I didn’t p**s for 5 days my kidneys slowed down and nearly stopped working. Diuretics obviously made it worse.

Now I’m starting to feel back to myself but I lost 7kg. Sittin at 90.1 this morning. All food is back in and hoping weight won’t go any lower.

Why I’m not back at gym well I was on diuretics for 7 days. Side effects are quite bad believe it or not. All day I feel light headed and little dizzy. It’s kinda like a hangover almost.

I can drive car again now but I feel extremely weak from dropping weight and the diuretic abuse I guess you could call it. Doctors call not mine.

I should be back in the gym Monday and hopefully feel 100% and a little stronger.

We all go through things in life, never give up and just keep doing what you love ❤️

27/10/2022

What you should and shouldn’t be doing that limiting your progress 👊

Get a coach and one that cares/ makes changes when needed not just cause it keeps things interesting and can communicate with.

Track your bodyweight, weights in gym and food

Make sure your sleep schedule is on point

Make sure you’re Getting all hydration needs. Not just water.

Blood work natty 1-2 times a year, enhanced every 3-4 months maximum. Blood pressure 2-4 times a week, blood glucose 4-5 times a week. Resting HR daily.

Make sure your digestion is perfect

Don’t swap exercises every couple weeks or when ever you feel like it. Stick to the plan.

Less is more when you know what you’re doing.

Don’t listen to influencers just cause they have a huge following and look good.

Track energy levels, mood, cognitive performance/mental clarity. Mental and emotional stress and doms

This is what it takes to be good/get good and keep progressing and do it for a long time.

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷

24/10/2022

3 quick tips on gaining muscle 🤜🤛

1. Food choices, To hit your daily caloric requirements can be a hard if your someone who struggles with appetite this is the reason you struggle to gain mass because your not able to hit the amount of cals you need in order to grow then you really want to focus on your food choices. The key here is calorie dense food that digest well. Two massive factors to growing is our ability to recover and eat/digest food. Adding simple things like bagels and jam, low fat cereal, or cereal bars to your post workout meal is a perfect way to add in extra carbs and easy calories.

2. Intra Shake, This is a perfect way to start the recovery process before you have even finished training. Having carbohydrates and some essentials amino acids while you train is a perfect way to add 200-400kcals to your diet but will also spike your bodies insulin which will offset cortisol and is also a transporting hormone driving nutrients in to the muscle. Look to add 50-100g if your stomach can handle it if not will have to find one that works better for You. (depending on your carbohydrate needs) of highly branched cyclic dextrin powder, 15g EAAs, 5g of creatine in 1.5- 2ltr of water and drink while you train.

3. fats, we have covered a lot of carbs another perfect and easy way to bump up your calorie intake is fats. Fats are 9kcal per gram that's double carbs at 4kcal per gram. So it makes sense to utilise fats when your appetite is poor. I personally keep my high fat meals away from post workout as this slows down the uptake of carbs. So I tend to increase fats in my first and last meal. You can use eggs, steak or even salmon. If Your fats get really high and you can't stomach food you can use olive oil which provides 1g of fat per ml/gram of oil is a perfect way to push calories up but not distending your stomach.

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

18/10/2022

The come back is always greater then the set back….

I will be back soon 🙏

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷️

14/10/2022

It’s Time to say good bye 🥲

Having abs is cool and all but being small isn’t !

You have to eat in a surplus to grow with that you will accumulate some level of body fat along the way… more aggressive you are faster it’ll come on. Slower you take it the less there is to pull off. But you also don’t wanna be to slow in your approach as you can leave gains on the table.

The purpose is to put on weight to progress and staying shredded or lean your progress is going to be a hell of a lot slower.

Although I haven’t competed I have cut and gained plenty of times and I do believe as a new lifter your going to need to get a bit softer then you’d like to gain a substantial amount of muscle.

I went from 47.5kg to current photo above 98kg in 3/4 years and trust me there was some ugly peak off-seasons in the process.

You choose what you want to do but for me and where I want to I don’t want to stay the same year to year 🚀🦍

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷️

06/10/2022

1 year apart as of today 🤯

Raw no pump or fancy lighting

The sad thing is I feel just as small now as I did back then 😂

It’s important to take photos and look back at them, if your not seeing progress year on year then your doing somthing wrong.

This is a year of consistency and years of experience knowing how to train and eat. Some say bodybuilding ain’t a skill but let’s face it you don’t place near the same amount of mechanical tension you do in your first few years compared to your 7-8th.

Every box ticked daily, not a macro out not a meal missed. No training session executed without a purpose.

It’s all about how bad you want it and how far you want to take it 👊

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷

01/10/2022

Change doesn't happen overnight, to achieve your goal it will require small changes that you do daily/weekly.

The secret of your success will be found in your daily routine.

Identify your bad habits and replace them with easily exchangeable good habits.

When it comes to achieving your dream physique/goal the process is a simple one, however most people fail to be consistent and execute it.

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷

Michael_physique