The Muscle Architect - Ellis Quarterman

The Muscle Architect - Ellis Quarterman Online Bodybuilding & Physique Coach and Expert Personal Trainer
www.themusclearchitect.com

Fight for it.Disengage from the loudness of your mind. Leave fear of failure or the ego of unearned success at the door....
01/09/2025

Fight for it.

Disengage from the loudness of your mind. Leave fear of failure or the ego of unearned success at the door. They don't belong here.

Channel the person you want to be. You're capable of much more than you give yourself credit for. Find your limits, take note, then tomorrow, break them.

10 WEEK TRANSFORMATION CHALLENGE🥇 1st PLACE - KarlKarl's transformation speaks for itself. To get in this kind of shape ...
03/07/2025

10 WEEK TRANSFORMATION CHALLENGE
🥇 1st PLACE - Karl

Karl's transformation speaks for itself. To get in this kind of shape in 10 weeks takes REAL effort. Communication was a little on the quiet front to start with, but as soon as those check ins started coming in, I knew we had a good thing going! I'm also really happy to announce that I'll be continuing to work with Karl right up until his holiday next month to bring his best look ever 🙏

Karl will be receiving:
£500 CASH PRIZE
1x Tub of ELITE WHEY
1x Muscle Architect T-Shirt
3x Months access to The Muscle Architect app

CONGRATULATIONS ❤️

Enquire for coaching with me:
www.themusclearchitect.com

10 WEEK TRANSFORMATION CHALLENGE🥈2nd PLACE - HannahHannah absolutely smashed this challenge from the start! She kept the...
03/07/2025

10 WEEK TRANSFORMATION CHALLENGE
🥈2nd PLACE - Hannah

Hannah absolutely smashed this challenge from the start! She kept the communication going, asked all the right questions, attended every group coaching call, got her head down and did the work, and the results show 🙏 She's now in the Algarve, showing off her new beach body!

Hannah will be receiving:
1x Tub of ELITE WHEY
1x Muscle Architect T-Shirt
3x Months access to The Muscle Architect app

CONGRATULATIONS ❤️

Enquire for coaching with me:
www.themusclearchitect.com

10 WEEK TRANSFORMATION CHALLENGE🥉3rd PLACE - Ed Tarlton Ed applied himself from the get go and hasn't let up over the pa...
01/07/2025

10 WEEK TRANSFORMATION CHALLENGE
🥉3rd PLACE - Ed Tarlton

Ed applied himself from the get go and hasn't let up over the past 10 weeks, and the transformation is WICKED for it! Ed has recently become a father and even with a newborn baby he still managed to get the work done! Just goes to show what can be done with some discipline and willpower 🙏

Ed will be receiving:
1x Muscle Architect T-Shirt
3x Months access to The Muscle Architect app

CONGRATULATIONS ❤️

Enquire for coaching with me:
www.themusclearchitect.com

I'd be lying if I said I was out of my comfort zone in this shoot with 😂 While it's not my typical content, I love phot...
10/05/2025

I'd be lying if I said I was out of my comfort zone in this shoot with 😂 While it's not my typical content, I love photography, I love the human body, and I'm happy to experiment on how to display it in front of the lens.

Are Marvel looking for a new Wolverine yet? 😉

Work with me one-to-one:
www.themusclearchitect.com

A transformation it has been a PLEASURE to have been a part of 🙏On the surface, this may seem like just another fat loss...
01/05/2025

A transformation it has been a PLEASURE to have been a part of 🙏

On the surface, this may seem like just another fat loss transformation, but H's goals were far broader than just the physical.

This was a journey of all encompassing self-improvement. We wanted to tackle issues such as a poor relationship with food, one which led to restrictive eating and demonising certain foods in the past.

Another aspect we needed to address was stress management and learning ways to auto-regulate training intensity with a high pressure work environment in H's business life.

And finally, confidence. Not just body confidence, but the kind of self-beleief that comes from proving to yourself that you can do things you NEVER saw yourself doing! You tick the boxes, you stack one day after another and little by little you have an undeniable body of proof that you're the kind of person that GET'S $*** DONE!!

This kind of multi-faceted way of looking at progress is one that allows you to progress in such a well rounded way, where you're driven by self-mastery and not just the numbers on the scale!

START YOUR OWN TRANSFORMATION WITH ME TODAY:
www.themusclearchitect.com

A good nutrition plan should include three things 👇1. NUMBERS TO REFLECT YOUR GOALSWhether you are aware of them or not,...
28/04/2025

A good nutrition plan should include three things 👇

1. NUMBERS TO REFLECT YOUR GOALS
Whether you are aware of them or not, nutrition when it relates to your physique goals is largely anout numbers.

How much protein do you need to effectively recover and grow new muscle? What is the minimal amount of dietary fat to ensure adequate hormone production and satiety? Are you consuming enough carbs to efficiently fuel your workouts? And of course, how many overall calories do you need to either lose body fat or gain lean muscle?

You may not even need to know these numbers, a coach can easily take the maths and headache out of the situation for you, but ultimately, if you want results it's a numbers game.

2. FOODS YOU ENJOY (and can digest)
I could write you the most optimal diet plan to get you to where you want to be. But if the foods on your plan aren't your kind of thing, how long are you going to stick to it? Dieting is already a challenge, why make it boring on top of that? Include foods that you like to eat EVERY SINGLE DAY! Use seasonings, herbs, condiments. Make your meals taste good and you'll look forward to them! This will also massively help digestion, as the entire digestive process begins with anticipation and senses (smell, sight etc.) which will cause you to salivate, aiding digestion before the food even hits your mouth!

That being said, there are some caveats here. You may like chocolate, a lot of people do, but if you're the kind of person that gets triggered to binge when you have a couple of squares, it's probably not wise to include it on a daily basis, however if a small amount of chocolate helps you get your fix and then you carry on about your day, so long as it fits your numbers GO FOR IT!

The other stipulation is digestion. I like porridge oats, onions and mushrooms (not together you weirdo) and I'd include these every day if they didn't RUIN my stomach! Maybe you like cheese, but if you're intolerant to dairy, probably best to keep it at bay! Poor digestion will impede your progress, just as good digestion will improve it.

3. VARIETY AND FLEXIBILITY
You shouldn't feel that you're limited completely to the meals on your plan, even if they are foods you love. There should be flexibility for events, meals out, birthdays, or even when you just fancy something different. Factoring in off-plan meals through proper planning or calorie banking can improve adherence while still keeping you on track to make progress! Adherence and consistency are the BIGGEST keys to success with any nutrition and training plan. Results don't come overnight, so building a plan that you LOVE and staying in the game will give you the biggest chance of success! 🙌

WORK WITH ME ONE-TO-ONE:
www.themusclearchitect.com

Whether I'm on the stage or not, I'll always consider myself a bodybuilder at heart.13 years ago bodybuilding put my lif...
24/04/2025

Whether I'm on the stage or not, I'll always consider myself a bodybuilder at heart.

13 years ago bodybuilding put my life on a trajectory that led to outcomes I would never have imagined.

It's taught me the meaning of hard work, testing my limits, trying to push past them, overcoming obstacles, the value of delayed gratification, self-investment, mental fortitude, how to handle losing and setbacks. The list goes on.

But most importantly it led to my life having purpose. The purpose to help others. It was only through bodybuilding that I discovered that my passion lies in helping other people push past not only their physical goals, but acheive awesome mental outcomes in the form of confidence, building healthier habits and improving their relationships with food and exercise.

Who knew being a meathead would provide so much meaning 😅

Work with me here:
www.themusclearchitect.com

Another beautiful shot from the wickedly talented Agi Gallacher I may not be a bodybuilder any more, but I bet I could ...
01/04/2025

Another beautiful shot from the wickedly talented Agi Gallacher

I may not be a bodybuilder any more, but I bet I could still give some of the guys hitting the stage this year a run for their money 😉

The goal with these was moody and dramatic and Agi hit the nail on the head with the combination of the lighting and use of smoke!

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