Physique Doc

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Physique Doc

Physique Doc promotes Online Coaching & Personal Training services where quality and results are the true fundamentals.

We do provide access to Free fitness and nutrition-related content and we do try hard to give value back to everyone.

08/05/2021

Alright, time for the hammer to drop...

Off-Season packed up now at 113.4kg, my all time highest... Plenty of tissue built during this phase, where I finally developed some balls to stick to proper diet and higher than ever Macro Targets... Training as been absolutely pushed to the limits so far, where intensity has never been higher... My body stills needs alot of stretching and treatment to release some tension on the muscles, since posing is a hard one to do now because I feel super tight atm...

Now Prep starts Monday for my first timers show at PCA Hull First Timers in Sep. 26!! Can't wait to drop my food down, I couldn't imagine how hard it gets to shove down so much food...

Many thanks for my two bros and for sticking up with my s**t during this phase, and especially for my other half for keeping me sane 😁

26/04/2021

It's been some time now since I last posted something but I feel this one is a must do...

I love this picture for many reason. It shows emotion, joy, hard work but yet still enjoyable. It makes me remember the real reasons why I do what I do! For the love of iron, the feeling of accomplishment after a hard session, the friendship, the atmosphere. That will always triumph any throphy I could potentially get in the future.

I couldn't be more grateful for the ones by my side on this picture. They are not just my training partners, but brothers from another mother. They represent a huge slice in the pie of my progression and love for the game.

Just a little thank you post for and for making this journey far more enjoyable than it would be by myself.

Photo:

27/02/2021

Fan of hamburgers? You have to try this one!! 🤤

This dish can also be created using tinned salmon as a substitute for the fresh salmon.
Find more healthy recipes at the link in bio ☝️

All recipes have been planned to offer you essential, and delicious nutrition, without having to spend too much time in the kitchen. You can also use bar-code for a easier and hassle-free tracking 🙂

Enjoy!

25/02/2021

Never been much of a person that updates his physique on social media (I think) but since evolution and progress is also about getting out of your comfort zone, here I go out of mine 😁

Both calories and weight are now at a all time highest, with 109,2kg and 5000kcal, creeping up every week. Food is getting in with ease and strength is also progressing with it...

Composition is acceptable as an off season goes, now aiming for a possible first timers show by the end of summer time...

My focus right now will be on sorting out current injuries on my back, releasing my Lats and reducing the inflamation in the area... All my front shots look terrible to my standard as my tightness is pushing on my shoulder and creating a very unbalanced visual... Also, posing need to be practiced more as it is very basic (never done it before 😂).

24/02/2021

Sleep and Recovery is without a doubt two of the most easily overlooked aspects when it comes to our biological wellbeing, health, energy, mood, and body composition.

Science has shown us multiple times that poor sleep routines directly interfere with our body's ability to recover and adapt from stimulus provided during training. Failing to get enough sleep is especially deleterious for your strength and hypertrophy based goals because it reduces circulating levels of two of your primary anabolic hormones – testosterone and IGF-1.

The effects of it stacks up when we consider that lack of sleep also causes feelings of intense fatigue, lack of focus, mood swings, and augmented levels of stress hormones.

In short, it provoques havoc in your hypothalamic-pituitary-axis, one of the main responsible neuroendocrine systems that regulates functions such as body temperature, digestion, hunger management, glucose disposal, the immune system, mood, libido, and energy usage.

Sleep is very individual. That said, the average adult will have a sleep necessity of around 30-42 sleep cycles a week (approximately 7-9 hours of average sleep a day). Continuous and uninterrupted sleep is crucial when we aim to augment our sleep quality.

There are several ways for you to improve your sleep quality, but I’ve listed my top 5 😉

21/02/2021

Ashwagandha, is a natural root extract that offers an array of different performance, recovery and stress relieving benefits.

Despite the fact that it has been used for more than 3000 years, research is still at its infancy, and more research is needed to fully support the full potential of the benefits it might offer.

That being said, a number of studies point out to a strong anxiolytic effect (reduces anxiety) and cortisol suppression (as much as 20% decrease, one of the main stress inducing hormones). As of now, we can already see why it is so used in the realm of thephysique development, knowing that cortisol is one of the most catabolic hormones in the human body.

Also, cortisol and testosterone work against each other. Other benefits that this extract provides are small reductions in blood glucose, blood pressure, and LDL-cholesterol, while slightly increasing HDL-cholesterol. Additionally, it may modestly increase testosterone and s***m quality in infertile men.

As of its side effects, it is considered a very safe supplement to use, with no strong symptoms reported, apart from mild drowsiness and sedation for a very small percentage of people.

As is such an important variable to be controlled in both physique development, and , I strongly suggest that you consider this supplement if you feel that it might assist you with any of the problems mentioned above.

19/02/2021

everyone!

The weekend is right ahead, and with the lockdown it's becoming harder to keep ourselves busy in a healthy way.

Most importantly, try to stay active the best way you can.

So, why not try this ? 💪

16/02/2021

Carbohydrates are one of the most feared macronutrients that the general population avoid when it comes to . It has been led to believe by many social media influencers, dieters, and other dietary groups that carbs are the enemy to fight against when losing weight is our primary goal.

Well, the short answer to this myth is, not by themselves 🤔

do not possess any more caloric load than what is inerrant to them. The major dictator of when your weight will go up or down will be total energy balance (calories in vs calories out). If you eat more calories than your body is able to spend, you will gain weight, and vice versa.

That being said, when it comes to fully maximizing our body composition, weight by itself is not the most relevant variable that we will prioritize. The acquisition of muscle tissue and loss of fatty acids are the two primary goals (along with the stabilization of health related markers), and sometimes this can be achieved despite weight changes (that is what most people refer to as body recomposition).

In order for this to happen, the regulation of is essential, especially from a performance standpoint. Carbs are our primary source of energy, so having adequate amounts of carbohydrates in correlation to how much we are able to utilize and store them seems to be the adequate course of action.

So in short, NO, carbohydrates will not make you fat if your energy balance is adequate 😉

13/02/2021

Mindset is everything when it comes to excel at anything in life.

This is where most of the world leaders and innovators of today’s age distinguish themselves from the common populus. Their approach towards what they do is as sharp as a knife and their vision is almost always clear and precise.

They put all the necessary effort and time in their visions.

They are not afraid to fail, but they learn from their past mistakes. They do it from what they believe to be the right reasons. They might question their decisions sometimes, but very rarely they question where they are heading.
This should somehow be reflected in your when it comes to your journey.

First, you should do it for YOUR right reasons. They will be what truly empowers you. I'm talking about that thing that pushes your forward when things get dark and you don’t want to get your ass off the sofa to cook or do your workouts. For some, is their vision of how they will look in the mirror once they give their best efforts, that feeling of winning a contest, for others is the feeling of disappointment they will feel after if they don’t do what they know they are supposed to do, others is the longevity they will get, a primed body that is able to play and keep up with their kids. This can be a variety of different things, and each person will have to find their true motivation within.

You can get the best coach or personal trainer out there to assist you with your journey, but no one can get you as motivated as yourself 👊

You need to get your head around the fact that nothing in this journey will come for free.

10/02/2021

Eating better doesn't mean a journey of crazy diets!

Our pick this week is this flavour rich 🌯

Try out our FREE recipe e-book for more nutritional ideas.
Visit on Instagram for more information.

Enjoy!

08/02/2021

Whilst some prefer sitting back enjoying in adoration their comfort zone, others are working harder than you.

Thrive for and not mediocrity.

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