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Physique Lab

Phone: +61 448 948 285

Address: 16 Graham Rd 4034 Brisbane, QLD, Australia

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25.01.2022 Last session in a gym for who knows how long so 1RM it is. - Gym closure doesn’t mean PTs will go out of business. We’ve studied and practiced countless hours on ways to train people with only available/limited equipment. Having a gym is just a luxury and now, all we have to do is work with what we’ve got. - If you have a PT make sure to ask them how they can continue to help you through this rough situation. They’re not only there to flog you in the gym but also there to sup...port you through hard times like these. - We are open for business. - #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift

20.01.2022 The free trial is over but the love isn't. To celebrate the launch of the Physique Lab app this month, I am offering the first 5 males and 5 females a discounted rate on the Physique Lab monthly program until This Friday. If you have already fallen off the wagon a few times this year to achieve your physique goals then this is for you. All of the tools to achieve your goals are in the 1 app. It's up to you to use them and execute. . You will have access to the following feat...ures once you've signed up. . - Monthly updated 4 days/week workouts specifically designed for Male physique or Female physique . - Unlimited use of basic features on the Physique Lab app . - Access to a private Facebook group for tips & advice, exercise technique and any other enquiries . - Log your Nutrition for fat loss & muscle gain . - Add your progress photos and measurements to monitor your progress . - No minimum term contract and you can cancel anytime . To JOIN click the link in my bio. . You MUST have . - Access to a gym - Have atleast 2-3 months of experience lifting weights - A smart phone to access the Physique Lab app on the go . Any questions, comment below or send me a message. . Kia . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift See more

19.01.2022 This is a common question I get asked when people are about to start tracking food. There is no right or wrong answer to this question, but it is important to know how cooking can affect the weight of the food. . Foods will either become heavier or lighter after different cooking methods because of fluid gain/loss. Foods that become heavier after cooking are your most common carb sources such as rice and pasta. 100g of raw rice and 100g of cooked rice are going to have differ...ent amounts of calories. Even though they are the same weight you cannot compare the two. 100g of cooked rice was probably ~50g of raw weight rice. 100g vs ~50g of raw weight rice, try guessing which has more calories. . Different cooking methods of meat and vegetables will also alter the weight. You could have a 250g piece of raw steak and depending on if you bake, grill, fry or pan-fry, the weight is going to vary. The duration of cooking time, temperature and the size of the food are other factors that also affect weight. So again this will mean 250g of RAW steak will have a different amount of calories compared to a 250g COOKED steak. . After all this, tracking food with cooked weight sounds like a headache because of all the factors that affect it. This does not mean it’s wrong. As long as you can keep all the variables consistent and stick to tracking cooked food then that is ok. If you track with raw weight, then you are saving yourself from a lot of hassle. It’s also how I do it and definitely recommend to do. . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #macro #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift See more

18.01.2022 I almost never write myself a training program on paper. The only time I do is when I’m struggling to stick to it. Finally got in a decent one today as the last 4 I did over the 2 weeks were all half arsed. Writing shit down can be quite powerful. - #kiamoiniphysiquelab #fitness #gym #homeworkout #quarantine #isolation #covid #workout #training

17.01.2022 6 week progress of @cristinaaamariexo - I am huge believer in putting in the most effort especially on shitest days. Not all of us are going to have the perfect day every single day. It’s about how many of those shit days you’ve put in the effort whether it might be going to training when you have zero motivation and sticking to your nutrition plan when you feel like eating a whole pizza. It’s about how many of those shit days you have won against that is going to lead you t...o success. Exactly what Cristina did. She’s trained hard with @callanbelk and started eating a bit smarter with a little help from myself. Absolutely awesome teamwork. Can’t wait for another 6 weeks - #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness See more

17.01.2022 Now we know the optimal protein dosage per meal is 20-40g or 0.25g-0.4g/kg of bodyweight. The next question ask is how many times do I have to do this? and how often?. . I posted a quiz on my story few days ago with the options below . - 10g x every 1.5 hours (8 serves) ... - 20g x every 3 hours (4 serves) - 40g x every 6 hours (2 serves) . These options were performed in a study all 12 hour period post weights session. The option that had the highest rate of muscle protein synthesis (MPS or muscle building) over the 12 hour period was the 20g every 3 hours. Regular feedings of moderate doses are the optimal when trying to maximise muscle growth and retention. . What about the Anabolic Window? If you don’t drink your protein shake as you’re finishing your last set the workout doesn’t count. . Have a shake 15min after your workout for maximum gains. . Na, it’s 30 minute bro. . It is definitely overhyped. As long as your total daily protein intake is adequate (1.4-2.0g/kg of bodyweight/day) and distribution is regular it won’t have drastic effects on outcome. . Steps to calculate your daily needs are . 1. Calculate your total daily need eg. For a 70kg person you will need 98g-140g of protein per day. . 2. How much you need per meal eg. If you have 4 meals per day it will be 140g / 4 meals = 35g/meal OR 98g / 4 meals = 24.5g. This will be a range of 24.5g 35g per meal. . In summary, to maximise muscle growth distribute protein feedings of minimum 20g every 3-4 hours and ensure total daily goal is being reached. . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #protein #sportsnutrition #gainz #nobullshit #healthy #strongissexy #fitness #deadlift See more

17.01.2022 Previously we discussed about the role of Muscle protein synthesis (MPS). Maximising MPS or muscle building and minimising muscle protein breakdown over time results in muscle gain. . Protein Dosage is definitely something a lot of people either lack or overkill when trying to maximise muscle growth. Currently, dosages of 20-40g or 0.25g-0.4g/kg of bodyweight per meal is optimal to stimulate muscle protein synthesis (MPS) or a muscle building’’ response. . What happens if ...you consume more than 40g? . In terms of stimulating MPS a study showed consuming 20g post-workout is just as effective as 40g. Another showed ~30g was just as effective as ~90g at rest (no workout). This suggests that there is a ceiling effect for protein consumption to stimulate MPS. If you do consume more than 40g it is not the case of the protein going to waste or not getting absorbed. It just means that MPS stimulation is not going to increase any further. Protein has many other roles in the body but for MPS there is a limit or a ceiling. . To account for variability in individuals the ranges are provided. If you’re a smaller human use the smaller end of the range. If you’re a bigger human use the bigger end of the range. Depending on if you’re in a dieting or massing phase the dosages may slightly differ. I have listed below some food sources that provide 20-40g of protein. - 1 serve whey protein shake - ~100g chicken breast - 150g 4 star mince beef - 3-4 eggs - ~300g tofu . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift #sportsnutrition #protein See more

16.01.2022 I want to thank everyone who have been using the Physique Lab app since the launch. Nothing makes me happier than seeing a bunch of notifications saying that you’ve competed a workout, logged your nutrition, logged your photos and measurements and even just given me an abusive message on how messed up the workout was. . I know we are all going through tough times with gyms closing, less face to face social interaction and losing jobs. I don’t want this to be the reason for pe...ople giving up on moving around and exercising. If you download the Physique Lab app and add your home workout package by this Friday it is completely free of charge for life. . All workouts require zero equipment and they focus on strength, HIIT and conditioning. The app can be downloaded using the link below. https://linktr.ee/Kia.physiquelab Do it before Friday or miss out. . Kia . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #covid_19 #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift

13.01.2022 Training or going to the gym as frequently as possible is important to facilitate fat loss. Since we spend the majority of our time outside, it is far more important to focus on our actions outside the gym. Focusing on increasing movement throughout the day, get as close to 7-8 hours of sleep a night and being mindful of what we put in our mouth and how much of it (lol) are some ways to make a bigger impact on fat loss. . Relying on a few hard sessions a week ain’t going to help you much. . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift

11.01.2022 6 weeks of progress by @callanbelk - Didn’t really change any foods from what he was already eating. Just pure consistency and adherence to a re-evaluated nutritional plan with slightly more energy expenditure by walking. Also he’s a big guy at 104kg. Sick progress man - #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness

10.01.2022 Now we know the optimal protein dosage per meal is 20-40g or 0.25g-0.4g/kg of bodyweight. The next question ask is how many times do I have to do this? and how often?. . I posted a quiz on my story few days ago with the options below . - 10g x every 1.5 hours (8 serves) ... - 20g x every 3 hours (4 serves) - 40g x every 6 hours (2 serves) . These options were performed in a study all 12 hour period post weights session. The option that had the highest rate of muscle protein synthesis (MPS or muscle building) over the 12 hour period was the 20g every 3 hours. Regular feedings of moderate doses are the optimal when trying to maximise muscle growth and retention. . What about the Anabolic Window? If you don’t drink your protein shake as you’re finishing your last set the workout doesn’t count. . Have a shake 15min after your workout for maximum gains. . Na, it’s 30 minute bro. . It is definitely overhyped. As long as your total daily protein intake is adequate (1.4-2.0g/kg of bodyweight/day) and distribution is regular it won’t have drastic effects on outcome. . Steps to calculate your daily needs are . 1. Calculate your total daily need eg. For a 70kg person you will need 98g-140g of protein per day. . 2. How much you need per meal eg. If you have 4 meals per day it will be 140g / 4 meals = 35g/meal OR 98g / 4 meals = 24.5g. This will be a range of 24.5g 35g per meal. . In summary, to maximise muscle growth distribute protein feedings of minimum 20g every 3-4 hours and ensure total daily goal is being reached. . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #protein #sportsnutrition #gainz #nobullshit #healthy #strongissexy #fitness #deadlift See more

08.01.2022 Physique Lab shirts and singlets have launched! Forgot to get a pre photo pump @ninaruzsicska - #kiamoiniphysiquelab #gym #coupleswholabtogether #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness

08.01.2022 Took a photo instead of a video so I look like I held it for more than 5 seconds.

08.01.2022 Back work ft. Crocs. . Bent rows 3x10 1 arm row 3x12 Face pulls 3x15... Lat raises 3x15 Zottman curls 3x12 DB skull crushers 3x12 . Blessed that I have some dumbbells and a barbell . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #healthy #strongissexy #fitness #deadlift #homeworkout #home

07.01.2022 Almost everyone knows protein is beneficial for muscle growth but there’s a lot more to it than just downing a shake post workout or making sure you eat as much chicken breast every meal. . To be able to gain muscle mass you need to ensure the right balance of muscle protein synthesis (MPS or muscle building) and muscle protein breakdown (MPB literally muscle breakdown). We need to spend more time in muscle building and less in muscle breakdown to be able to gain m...uscle mass over time. Protein and weight training are the key factors of inducing MPS or muscle building. So basically lift weights and eat protein, pretty simple right? But.. if you want to MAXIMISE muscle growth or maximise the time being spent in muscle building you need to pay attention to factors such as dosage, distribution, quality and timing. . Dosage How much protein should I eat? . Distribution how much and how often should I consume protein? . Quality What type of protein should I eat? . Timing Post-workout (the anabolic window) and pre-bed? . Will cover these individually in the next few posts. . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #sportsnutrition #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #protein See more

06.01.2022 This is a common question I get asked when people are about to start tracking food. There is no right or wrong answer to this question, but it is important to know how cooking can affect the weight of the food. . Foods will either become heavier or lighter after different cooking methods because of fluid gain/loss. Foods that become heavier after cooking are your most common carb sources such as rice and pasta. 100g of raw rice and 100g of cooked rice are going to have differ...ent amounts of calories. Even though they are the same weight you cannot compare the two. 100g of cooked rice was probably ~50g of raw weight rice. 100g vs ~50g of raw weight rice, try guessing which has more calories. . Different cooking methods of meat and vegetables will also alter the weight. You could have a 250g piece of raw steak and depending on if you bake, grill, fry or pan-fry, the weight is going to vary. The duration of cooking time, temperature and the size of the food are other factors that also affect weight. So again this will mean 250g of RAW steak will have a different amount of calories compared to a 250g COOKED steak. . After all this, tracking food with cooked weight sounds like a headache because of all the factors that affect it. This does not mean it’s wrong. As long as you can keep all the variables consistent and stick to tracking cooked food then that is ok. If you track with raw weight, then you are saving yourself from a lot of hassle. It’s also how I do it and definitely recommend to do. . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #macro #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift See more

05.01.2022 This is not how you Deload. Had 4x5 at 140 but couldn’t be fked so just did 1x20

04.01.2022 Previously we discussed about the role of Muscle protein synthesis (MPS). Maximising MPS or muscle building and minimising muscle protein breakdown over time results in muscle gain. . Protein Dosage is definitely something a lot of people either lack or overkill when trying to maximise muscle growth. Currently, dosages of 20-40g or 0.25g-0.4g/kg of bodyweight per meal is optimal to stimulate muscle protein synthesis (MPS) or a muscle building’’ response. . What happens if ...you consume more than 40g? . In terms of stimulating MPS a study showed consuming 20g post-workout is just as effective as 40g. Another showed ~30g was just as effective as ~90g at rest (no workout). This suggests that there is a ceiling effect for protein consumption to stimulate MPS. If you do consume more than 40g it is not the case of the protein going to waste or not getting absorbed. It just means that MPS stimulation is not going to increase any further. Protein has many other roles in the body but for MPS there is a limit or a ceiling. . To account for variability in individuals the ranges are provided. If you’re a smaller human use the smaller end of the range. If you’re a bigger human use the bigger end of the range. Depending on if you’re in a dieting or massing phase the dosages may slightly differ. I have listed below some food sources that provide 20-40g of protein. - 1 serve whey protein shake - ~100g chicken breast - 150g 4 star mince beef - 3-4 eggs - ~300g tofu . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift #sportsnutrition #protein See more

01.01.2022 If you want to lose weight do these diets - 2kg veggie diet - eat 2kg worth of fibrous vegetables a day and nothing else. - 1 meal diet - eat only 1 meal a day.... - The gorilla diet - eat 10 bananas a day with water and nothing else. - 1000 calorie diet - don’t eat any more than a 1000kcals per day. - Insect diet - you can only eat insects. - Horse shit diet - only eat horse shit. - All these diets have few things in common. It’s promoted with an over filtered photo of a guy with a 6 pac 2 years ago and most importantly, it’s calorie restriction. It’s not the diet that’s helping you lose fat. You are simply eating fewer calories. Stop looking for the next fad diet because they’re all just the same, calorie restriction diets made by idiots who want to make some money. - Just stick to your diet that you’re comfortable with and use calorie restriction from there. - Disclaimer: Do not try the diets above because you won’t have a good time and probably die. - #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness See more

01.01.2022 You’ll hear the eat less, move more phrase quite often when trying to lose weight. Yes, to lose fat there needs to be more energy leaving your body than coming in from food. However, when it comes to form of advice it’s pretty shit. . Creating an environment which helps you to move more and control calories will set you for success. . - Create a support group of coach/es, families and friends that have your back... - Set weekly goals - Monitor progress regularly - Find forms of exercises you enjoy - Learn about the process - Always link back to why you want to achieve these goals rather than the actual results . These are some ways to create an environment which will help facilitate fat loss. The how and why is much more important important than the what. How are you going to move more and eat less? . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift See more

28.12.2021 Almost everyone knows protein is beneficial for muscle growth but there’s a lot more to it than just downing a shake post workout or making sure you eat as much chicken breast every meal. . To be able to gain muscle mass you need to ensure the right balance of muscle protein synthesis (MPS or muscle building) and muscle protein breakdown (MPB literally muscle breakdown). We need to spend more time in muscle building and less in muscle breakdown to be able to gain m...uscle mass over time. Protein and weight training are the key factors of inducing MPS or muscle building. So basically lift weights and eat protein, pretty simple right? But.. if you want to MAXIMISE muscle growth or maximise the time being spent in muscle building you need to pay attention to factors such as dosage, distribution, quality and timing. . Dosage How much protein should I eat? . Distribution how much and how often should I consume protein? . Quality What type of protein should I eat? . Timing Post-workout (the anabolic window) and pre-bed? . Will cover these individually in the next few posts. . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #sportsnutrition #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #protein See more

13.12.2021 I almost never write myself a training program on paper. The only time I do is when I’m struggling to stick to it. Finally got in a decent one today as the last 4 I did over the 2 weeks were all half arsed. Writing shit down can be quite powerful. - #kiamoiniphysiquelab #fitness #gym #homeworkout #quarantine #isolation #covid #workout #training

01.12.2021 I want to thank everyone who have been using the Physique Lab app since the launch. Nothing makes me happier than seeing a bunch of notifications saying that you’ve competed a workout, logged your nutrition, logged your photos and measurements and even just given me an abusive message on how messed up the workout was. . I know we are all going through tough times with gyms closing, less face to face social interaction and losing jobs. I don’t want this to be the reason for pe...ople giving up on moving around and exercising. If you download the Physique Lab app and add your home workout package by this Friday it is completely free of charge for life. . All workouts require zero equipment and they focus on strength, HIIT and conditioning. The app can be downloaded using the link below. https://linktr.ee/Kia.physiquelab Do it before Friday or miss out. . Kia . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #covid_19 #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift

04.11.2021 You’ll hear the eat less, move more phrase quite often when trying to lose weight. Yes, to lose fat there needs to be more energy leaving your body than coming in from food. However, when it comes to form of advice it’s pretty shit. . Creating an environment which helps you to move more and control calories will set you for success. . - Create a support group of coach/es, families and friends that have your back... - Set weekly goals - Monitor progress regularly - Find forms of exercises you enjoy - Learn about the process - Always link back to why you want to achieve these goals rather than the actual results . These are some ways to create an environment which will help facilitate fat loss. The how and why is much more important important than the what. How are you going to move more and eat less? . #kiamoiniphysiquelab #gym #bodybuilding #nutrition #food #fatloss #weightloss #personaltrainer #diet #strength #physique #science #calories #gainz #nobullshit #healthy #strongissexy #fitness #deadlift See more