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Josiah

@josiahphysique

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@appliednutrition code: Josiah 1
Training | Nutrition
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My Routine is simple: Move, fuel, repeat

#healhtymeals by @josiahphysique

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11

a month ago

Train hard, stay humble

#fitness #mensphysique #aesthetics by @josiahphysique

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17

a year ago

What I eat in a Day 🍽️ | 175g Protein

Breakfast(50g protein):
4Eggs + diced chicken sausage + spinach + cherry tomatoes + Avocado 🥑 🍅 🍓 🍳

Lunch(50g protein):
Rice + chicken + mixed vege 🍗 🥗

Pre workout meal:
Rice cakes + Peanut butter + banana 🍌 🥜

Dinner(60g protein): Ground beef + sweet potatoes + bell peppers + spinach + stem broccoli + avocado 🥑 🥩

The key to staying lean and building muscle is eating Whole foods and working out intensely. I mainly focus on eating enough protein from lean meats.

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Follow @josiahphysique for Daily Fitness Tips/ Diet Tips/ Motivation ✅❤️
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#whatieat #nutrition #fulldayofeating #highprotein by @josiahphysique

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0

3 days ago

change is uncomfortable, but staying somewhere you don’t belong will destroy you

#dailymotivatíon #gymmotivation #activeboohooman by @josiahphysique

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5

2 days ago

Try this 4x a week & Thank me later 🔥🤝

Comment ‘diet’ & I’ll send over a list of meals that helped me reach my goals quicker

#abs #absworkout #activeboohooman by @josiahphysique

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0

3 days ago

Save it or lose it ⬇️

This is a 25min Treadmill cardio trick, it’s all you need to do:

1️⃣. Minute: 1-5
Incline-5
Speed-3.

2️⃣. Minute: 6-10
Incline-8
Speed-3.8

3️⃣. Minutes: 10-15min
Incline-11
Speed-4

4️⃣. Minutes: 15-20min
Incline-9
Speed-3

5️⃣. Minutes: 21-25
Incline-12
Speed -4

Why I do incline walk ?

For every incline gradient on the treadmill, your body has to expend on average 4% more energy - boosting the caloric burn significantly. Walking on an incline will place you into a heart rate zone where the body can utilize fats for energy most effectively.

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Follow for Daily Fitness Tips/ Diet Tips/ Motivation ✅❤️
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#fitnesstips #cardio #incline #weightlosscardio #activeboohooman by @josiahphysique

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4

4 days ago

These two supersets are all I do for biceps:

1. Overhand EZ Curls

2. EZ Curls

3. Incline Dumbbell Curls

#biceps #arms #workout #gym #fyp by @josiahphysique

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7

6 days ago

Try This & Thank me later

Workout details:
- Set Incline to 13.5
- Set speed to 3.1mph/4.989kph
- Walk for an hour straight and burn estimate 600 calories

Effective fat burning cardio routine you can add in 3x per week that will help you cut down drastically

#fitness #fyp #cardio #weightlosscardio #burnbodyfat by @josiahphysique

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2

10 days ago

The 3 main exercises to build your triceps ⬇️

I keep it simple. 90% of my tricep exercises revolve around these three staples:

1. Tricep Pushdowns (Straight Bar)
2. Skull Crushers (EZ Bar)
3. Overhead Extensions (Cables)

Swap these in and out of your pull, push or arm days.

Consistency over complexity. Save this for your next push day!

#triceps #arms #workout #gym #gymlife by @josiahphysique

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2

10 days ago

Here’s literally all you need for abs ⬇️

Unfortunately, 70% of abs are made in the kitchen. If your body fat isn’t low enough or you’re not eating the right foods to reduce bloating, no amount of training will reveal them.

my main go to source of proteins which has helped me achieved my goals quick:
steak + eggs + chicken +ground beef + Beans 🫘 + tuna + mackerels + salmon

Here’s my routine:

Cable Crunches: 3 sets x 15
Decline weighted crunch: 3 sets x 12 reps
Decline weighed Russian twist: 3 sets x 15 reps
Decline weighted twist:3 sets x 10 reps

Save for later

#fyp #abs #strongcoreworkout #losebellyfat by @josiahphysique

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2

10 days ago

We need to find out who’s responsible for this 😂😂 @everlastgyms

#gymhumor #relatable by @josiahphysique

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2

11 days ago

Protein Lunch

Ingredients:
• 4 eggs
• Salmon
• 1 avocado
• Whole-grain sourdough bread
• Half an onion (optional)
• Half a tomato or cherry tomatoes
• Lime
• Olive oil
• Salt
• Garlic powder
• Black pepper

Bon appétit

Don’t over complicate it

Save & try for later 🔥

#healthyrecipes #highproteinmeals #diet by @josiahphysique

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5

11 days ago