Alpha Muscle Coaching & Training

Alpha Muscle Coaching & Training More then your average Personal Trainer, specialized in strength and muscle growth. Creating real results
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My 5 Top Priorities before any workoutBreaking down the Whats, Why’s and How Come’s If you would like to know how to ind...
13/06/2023

My 5 Top Priorities before any workout

Breaking down the Whats, Why’s and How Come’s

If you would like to know how to individually apply this to you I’m just a message away 💪🏽
Enjoy, Josh 🙌🏽

Happy Easter Fam,Stay Happy, Healthy and H***y 🐰
07/04/2023

Happy Easter Fam,

Stay Happy, Healthy and H***y 🐰

Currently Trialing out a New Found form of Hypertrophy. - Whole Body: Mon - Fri Rest Sat - Sun- Upper/ Lower: Mon, Tues,...
05/04/2023

Currently Trialing out a New Found form of Hypertrophy.

- Whole Body: Mon - Fri
Rest Sat - Sun
- Upper/ Lower: Mon, Tues,
Rest Wed, Thurs - Sat, Rest Sunday.

(NOTE! Exercise selection is critical in this program!)

Enjoying it immensely, joint pain has decreased and I’m finding my ability to increase Load or Reps each session is much more significant than the usual same weekly split.
Definitely early days, so much to learn from it. But definitely worth sharing to potentially help other give it a crack.

Im currently incorporating mixed martial arts and long distance running to my weekly routine, which is a new form of activity to me. So this program has really benefited that and hopefully will to those who have an active lifestyle as well.

New Beginnings! So excited for this next chapter in my life. For my first time in my life I have a lot of unknown ahead ...
05/04/2023

New Beginnings!

So excited for this next chapter in my life. For my first time in my life I have a lot of unknown ahead of me and Boy does it excite me! Let’s get it 🔥💪🏽

Client Name: Maxwell Strengths: Dedication, Passion, Always Asking Questions, Weakness: Weekends (Kfc box’s) 😂Max and I...
29/03/2023

Client Name: Maxwell

Strengths: Dedication, Passion, Always Asking Questions,

Weakness: Weekends (Kfc box’s) 😂

Max and I follow a 5 - 2 approach with his Nutrition which means. I will take 200 cal out from his maintenance calories of his five days Monday to Friday. This puts him in a 1000 cal deficit. Until we allow an extra 500 cal for the Saturday and Sunday over the weekend. To maintain a week by week/month to month maintenance calories.

When it comes to achieving results for individuals, it’s not a 1 size shoe fits all.
Max enjoys a very well balanced social life, which I highly recommend for Long Jevity. So this approach towards his nutrition works well for this individual.

We are just about to hit our first serious Bulk. Taking away from his usual social life, and focusing more towards his goals for a short period of time. Very excited to see what this man will achieve.

Proud of you brother 🫶🏽

Time Frame: Just under 10months

Client Name: Reegan Strengths: Eating in a Surplus, Consistency, Intensity, FocusWeakness: Eating in a Deficit, Reegan a...
28/03/2023

Client Name: Reegan

Strengths: Eating in a Surplus, Consistency, Intensity, Focus

Weakness: Eating in a Deficit,

Reegan and I have worked together on and off over the past 3 years. And these results are the perfect example of someone who sticks to the plan day in day out. Nailing all aspects even the 1%.
Muscle takes time to grow so Consistency is key. Most of these results have come in over the last year where he has really dialled in he’s Focus towards he’s Goals.

Reegan works upwards of 50+ hrs per week as a Chippie including weekends, (explains his appetite). Has a social and family life.
Perfect example of not allowing No Time to be an Excuse!

Proud of you Mate!

Client Name: Dani Strengths: Work ethic, Coherent, Discipline, Intensity. Weakness: Not knowing when to stop 😂Danielle i...
26/03/2023

Client Name: Dani

Strengths: Work ethic, Coherent, Discipline, Intensity.

Weakness: Not knowing when to stop 😂

Danielle is honestly a inspiration to any parent trying to find the motivation to take control of their life’s and put their health and fitness first.
- Works Full time
- Wife
- Mother to 3 amazing children
- Maintains a super proactive social life
I could continue the list but you get the point!

Follows a structured Flexible Dieting approach that we monitor and asses weekly.
Follows Personalised training programs to work around her lifestyle and goals. Tracking performance weekly.

Time Frame: Just under 10months

Weight fluctuation.As you can see in the image above the dramatic change in weight over the course of one day. Did I gai...
19/12/2022

Weight fluctuation.

As you can see in the image above the dramatic change in weight over the course of one day. Did I gain a kilo of fat?No.
What did happen is written below 👇

The importance of understanding the process is second to none.
Why?
So we can make logical decisions, not emotional ones, on a short-term fluctuation.
Examples:

1. Weighing ourselves daily, this will give us an average weight of the week. Our weight can fluctuate from many different things from humidity in the weather, stress, sleep hygiene, change of meals and meal timing, a more strenuous session the day before, having a higher energy output the day before the list goes on. So if we are taking our weight randomly and infrequently, so is our data and therefore our results. Why are we weighing our self in the first place? Data.

2. Carbohydrates we love them. We need them but also need to understand them. For today’s example, for every 1 g of carbohydrate we consume. We also hold 3-4 g of water alongside this known as glycogen.

3. Lack of movement or in terms NEAT (Non-Exercise Activity Thermogenesis). Was lower the day prior. As a result our body used/ regulated less of the carbohydrates (glycogen). Meaning we will be momentarily holding into extra water.

4. Strenuous Exercise. If we were to have an above normal high intensity session for us the day prior. This will create inflammation in the body and also result in water retention.

Note - Weighing yourself should always be done first thing in the morning fasted after going to the toilet. This is the only way to get a true accurate reading. Otherwise, the above considerations will affect your result.

The day prior to my 1 kg weight gain. My movement was less as I was getting a tattoo for the whole day.
Following that I had a off plan day, having more carbohydrates than I usually would enjoying quality time with friends.

The next day, due to being back on track, my weight was exactly where it was before the initial weight gain. Magic.

It’s the people you get to surround your self with that makes my job so amazing! A great laugh and a sick new muscle tee...
16/11/2022

It’s the people you get to surround your self with that makes my job so amazing!

A great laugh and a sick new muscle tee thanks to 🔥💪🏽

They represent us both a little to well 🤣

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Fit N Fast
Charlestown, NSW
2290

Telephone

+61411441464

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