PhysiqueOS Walkthrough

All right, quick little walkthrough video just to get you going a little bit faster.

So you have four or three core pages, the training page, nutrition page and progress page, and then a fourth, knowledge base page, super useful that we're calling, the resources page.

But so the first thing you're going to do is head over to the nutrition page and you're going to estimate your body fat.

That's step number one.

So click on the body fat estimator link here and it'll take you to this resource page with some steps on how to do.

So it's super simple.

You don't need anything.

You just need to follow the steps and look at the reference images in this gallery.

And this is just as accurate, if not more accurate if you're honest with yourself, as a DEXA scan or anything like that.

So the key is to just be honest with yourself.

Okay, so now that we know what our body fat percentage is and head back to the nutrition page, which I've done already.

And you're going to determine whether you need a bulk cut or maintain.

So we're going to hit new page on this bulk or cut database and we'll give it, we'll call this coming back from injury 2026.

And it's gonna ask you for three inputs.

Your body fat percentage, which we, we now have layoff status.

So if you haven't trained for a month plus hit detrained.

If not go no break, we'll do just for fun we'll go D trained.

And then your training experience, also quite important.

And even though we have like year ranges here, you need to be honest with yourself in that like you could be trained, you could have trained for five years, but improperly.

And so you really, you haven't acquired your newbie gains yet or all of your newbie gains.

So you might think you're an intermediate, but you're probably more of a beginner.

So just be honest with yourself.

Once again we'll hit advanced and the output here, the recommendation is that I eat at maintenance calories for the next while.

Okay, so now that we have a a goal, we need a caloric target.

So we're going to head back to the nutrition page and just under the bulk or cut database we have a calorie calculator database here.

And again we're going to hit page.

Call this coming back from injury 2026.

That's the entry.

And then it's going to ask you for a few Inputs So your body weight units.

So that's in pounds body fat percentage again.

And then it's gonna ask you for three, this is important for accuracy purposes.

Can ask you for three activity levels.

So hypertrophy training.

So this is just your weight training, your resistance training.

Five to six second sessions a week.

Cardio activity.

We'll go five to six sessions a week and then daily movement.

For me, I'm at my desk pretty much all day every day other than cardio and training.

And it'll give you maintenance.

Calories.

Surplus calories, micro surplus calories for people who want to gain without, with who want to gain muscle, with very minimal fat and then deficit calorie target.

And then in order to get your macros you just need to tell it what your goal is, which is what we just acquired earlier from the bulker cut database.

I think it told me to hit to go for maintenance.

And so now we have our macros, we have a calorie target 2654 and our macros here as well as our fiber.

Alright, so we're gonna head back to the nutrition page.

Now that we have a calorie and macro target, we can create a meal plan.

And don't worry, you don't have to create a meal plan.

I know a lot of people are more flexible, intuitive eaters and for that, I mean you have two options.

You can, if you're, you're that kind of person, you're not a psychopath like me that likes to eat the same thing every single day.

then you have two options.

You can use a calorie tracking app, any calorie tracking app of your choice.

Or you can use this chatgpt trick that I've been using.

when I'm not using a fixed meal plan, I want to be a little bit more flexible.

I use a ChatGPT project to track my calories.

It's super easy to set up, super useful and actually surprisingly accurate.

It's just a ChatGPT project with some instructions.

So you can just copy paste these instructions.

Obviously you're going to fill in your goals here where there's the highlights.

And every new chat within that project which you would call something like Daily Nutrition, every new chat within that daily nutrition project is a new day.

You know, it'll give you rolling totals as you message it and you don't even need to weigh your stuff out.

A lot of times you just take a picture of what you just ate and it does a great job of estimating calories and macros.

But if you're a psychopath like me, you're going to head back to the nutrition page and you're going to set up a fixed meal plan.

I like to eat the same thing every day.

It's just simpler.

for me I get to focus on other things and not have to worry about what am I, what I'm going to eat next, during the day.

So the way I have it set up, it's, it's a table database.

Each row is a meal and within each meal you can have multiple meal components.

Right?

To create a meal, we'll create meal number three here.

We'll hit new page, call it meal number three and we'll go link existing.

And this is pulling from a meal bank which I'll show you shortly.

And it's a database that you can add to as well.

It's private, it's yours.

but we're going to add in a meal from our meal bank here.

Let's go.

Sirloin steak strips with potatoes and veg.

And then maybe we'll do an apple.

All right.

And so it gives us our totals for that meal, even a, little snapshot of the micronutrients.

And yeah, so that's how you're going to create your meal bank, meal plan.

And under this is the meal bank.

If you did want to get a little bit nerdier in terms of what to select like, like your food selection and knowing what, what to select for your meal plan, then I created this meal bank with tons of super useful meal ideas.

These are things that I've swapped in and out of my diet over the last 10 to 15 years.

And you get some nice surface level info here.

but if you click you get a ton of really useful details that'll help you decide.

So I'm not going to get into that now.

So don't take too long.

But another thing you should know is it's, you can group by craving as well.

So neutral, savory, sweet.

You can Group by preparation.

So these require assembly only.

So these are no cook and then you have full cook and you have light cooking.

So anyway I like to stick to just the plain old meal bank split into like use case.

So pre training, post training filling foods for people who are cutting and then easy calories.

People have, were bulking or have a tough time getting in enough calories and yeah, so that's the, that's the entirety of the nutrition page.

Okay, now that we have our nutrition dialed in, we're going to head back to the dashboard and we're going to go to the, we're going to head over to the training page and here your bread and butter is this training calendar.

That's where you're going to log all of your training sessions and it's where you're going to spend most of your time.

So before we log a session, before we make one live, we should probably prepare a few templates.

So what we're going to do is create a template session because you want to have your exercises and rep ranges ready to go.

You don't want to have to configure those, every single time you create a new training session.

So we're going to hit the little chevron here and we're going to go for a.

So I have three splits here that you can choose from.

None have any sets or exercises added to them yet.

That's, that's totally your call.

And we'll go over the exercise bank to help you select exercises later.

But so you have push pull legs up or lower in the Arnold split or a, build your own.

We're gonna go push pull.

We're gonna go push day.

From push pull legs hit edit.

So you scroll down each database.

As you'll see we have three sets already, set up here on chest.

But so for push day you typically hit hit chest, lateral delts and triceps.

so we have three databases for that.

Each row within the database is a set.

And so let's say we wanted to add a set, create, or pre create a set for chest here we would hit new item called the set number four and then hit empty for exercises.

And then these are not all the exercises at your disposal.

Usually you want to just use a search.

So chest and then we're going to go incline dumbbell press.

And so we have our exercise selected.

Another thing we want to pre create is the rep range.

So we want to, we don't want to have to pick that every time.

So go six to eight and then load reps and rar reps in reserve.

Those you leave blank.

and same thing for rest pause, the rest pause checkbox and the drop set checkbox.

Those are things that you would fill in once you've actually performed the exercise.

Right.

okay, so, and so while I have you here before we create a live session, I'll explain these properties.

So gprs, these are growth promoting reps or some people call them effective reps.

So these are the actual, these are the hard kind of slow burning reps at the end of a set if you're training intensely enough and close enough to failure, then, you'll accumulate gprs.

and so let's say you did a set of 185 for 12 reps, but you left full reps in the tank.

You only get one growth promoting Rep.

Let's say you're a massive pussy and you left 5, then you get 0 growth promoting reps.

But let's say you did 1, you went to 1 RIR, you get 4 growth promoting reps and you get a stimulus score with that.

So you're in the growth zone.

Let's say it was two, you're still in the growth zone.

And then under that we have a progression property which basically tells you what to do next time for that set, like how to progress next time.

So our rep range here is 6 to 8.

So I shouldn't have put 12.

I should have put maybe something like 7 if we had picked the right, thing.

Okay, so seven to one rir.

And so this is a good quality set.

We got three growth promoting reps, we're in the growth zone and it's telling me that for next time I need to add reps.

And the goal here is to hit the top of the rep range to hit 8 reps.

And, and then it'll, and then after you've hit eight reps, it'll tell you to add load.

It'll tell you, depending on reps, in reserve, whether, whether to make it a big jump or a small jump in load, and things like that.

It'll also tell you if you've misloaded and all sorts of useful, useful stuff.

And then under that we've got some useful tidbits on the exercise itself.

So like recommended rep ranges for the incline, dumbbell press equipment needed.

Some Setup notes, technique cues, secondary movers, stabilizer muscles.

I'll let you dive into those on your own time.

And so you would head back and do the same thing for lateral delts and triceps.

You would just set up your exercise and pick a rep range based on the recommended rep ranges or whatever works for you.

Leave load reps and rar blank and do the same for triceps and you'd be good to go.

So once you have your template set up, and let's say you wanted to hit a push day, you would just hit the date.

Today's Date, hit, new item and you'll see all the templates at your disposal.

We just created the ppl push so that's what we're going to click on and boom, this is a live session.

And now here your only job is the following.

This is your mission for every single body part.

If you want to maximize stimulus for, for that body part during that session is to hit a total of 15 to 25 growth promoting reps for that body part.

So let's say on set one you went, you did 185 for seven and you left one in the tank.

You got three.

Next set you did, I don't know, 160 for 10.

It was a back off set on barbell.

I think this is barbell.

Yeah, incline barbell, bench.

And then you went to zero rir.

You got four growth promoting reps.

We're at seven.

So we still have a few more sets we need to do.

this is dumbbell, right?

So let's say we did the 75s for 8 and then we had maybe 1 left and then maybe 65s for 8 at 0 rir.

And so we've hit 14.

We've hit 14 growth promoting rep, growth promoting reps total for that body part which is just under the the range for maximally stimulating the muscle for that session.

So here you have a few options.

You can add another set, right, do another set, or on that last set you could do a rest pause.

So if you hit rest pause it'll give you two extra growth promoting reps.

if you do a drop set it'll give you, it'll give you one growth promoting rep.

So just like that we've hit 17.

but it's up to you.

If you're short on time then rest pause and drop sets are especially on the last set, are fantastic tool for hitting that GPR target.

Otherwise just do another set or two we're gonna head back to the training page.

And so just under your training calendar you have this list database that we're calling, the recovery status database.

And this is just something you visualize.

You never really need to touch it, you just need to look at it and it'll inform you.

Basically tells you when a muscle is growing, when a muscle is ready to be hit again.

And the reason for that is because different muscle groups have different recovery timelines.

So maybe you know, calves you can train pretty much every single day.

whereas maybe something like chest or quads, you can't do that and then maybe something like rear delts or lateral delts or somewhere in the middle.

And so this helps you, this is very, very useful for people who like to train intuitively.

So people who don't like to have a, like a set training split, where they hit the same sessions in that same order every time, that just like to train whenever a muscle is ready to go.

And yeah, this, this is just purely informative.

Under the recovery status database is a training goals database.

This is super simple.

It just allows you to keep what you're working towards like top of mind just so you're constantly reminded what you're actually working towards.

And so all this is, is every row allows you to add an exercise, set up a starting load.

So maybe here your goal is that you're starting at 185 and your target is 225.

And this current column is what you would edit regularly.

And you have this little progress bar that shows you where you're at and a completed on date that you can populate.

Once you do this row will disappear and go under your completed view of that database.

And then this is for the exercise selection nerds out there.

So just under that we have an exercise bank.

And it's got pretty much every single exercise, both common and niche for every single muscle group.

And this basically just helps you, helps inform you just like the meal bank, helps you select better, better select exercises.

So you've got some surface level information here like equipment needed, recommended rep ranges and then gains per effort, like a rating out of five for gains per effort.

But if you click you get a ton more info.

So setup notes, technique cues and ratings across a few other pieces of a few other criteria which I think are super useful things like joint friendliness, equipment accessibility.

Not every gym has every piece of equipment and loadability, AKA progression ceiling.

But yeah, I'll let you look at this on your own time.

All right, and so the last piece of the puzzle is tracking your progress.

Right.

And for that we're going to head over to the progress page.

And your bread and butter here is the daily check in database.

And so this is something that you should do every single morning out of bed.

At least that's when I do it.

And that's the most effective time I think to do it.

And for the daily check, you're going to go into this daily check in database, hit new page, log your sleep quality, the phase you're in, yesterday's calorie count.

So let's say 2K body weight or go and then maybe some extra notes maybe explaining why your body weight fluctuated or something like that.

Head back and just under that daily check in you're gonna see this graph start forming.

Each data point is a seven day average of that morning body weight.

And this is your meat and potatoes.

but this is going to be what's going to inform all of your nutritional choices and things like that.

So So if you're in a micro surplus, meaning you're gaining, but slowly because you want to stay lean, then your target should be somewhere between a quarter of a pound to 0.75 pounds on the scale per month.

And then if it's a normal surplus, it's closer to like £1 per month gain.

If you're in a deficit then losing two to four pounds would be the target.

So based on those parameters, based on those, those things you should, in this graph you'll know whether you're on track or not, whether you should tweak calories or anything like.

And then every Saturday, at least that's when I do it.

I go into the weekly check in database and I do a weekly check in.

And this is more so for like tracking visual progress.

and so this is an example of a, an entry but we'll do another one.

So hit new page, pick your phase, it's going to ask you for a progress pick.

So add that average body weight.

So that's something you would pull from the daily check in because it shows you your average body weight.

I'll show you that real quick.

Real quick.

So boom, you go to the daily check in, there's your average body weight.

So we'll head back, put in your average body, I think it was something like 170.5 body weight, body fat percentage 10, arm flexed, you should have a measuring tape, say 15 and then waist 28 and boom.

These this would typically populate with, with the progress picture, of like this one.

But these are super, super useful just for visualizing your progress over time.

And then under that.

And this is the last important tidbit is a hypertrophy diary.

And so this is a place that I think this is sort of underrated.

I never see this anywhere but something I've been using for years is to have a designated place to put in all your know, sort of personal like epiphanies with regards to training and the way my body responds and to food and training and things like that.

Just thoughts and experiments essentially.

but it's super simple.

It's just a list database.

You hit new page, put in your observations, blah, blah, blah, you can give it a title, this is a title and boom, just like that, you'll have all of your entries.

And I think it's really useful to have one spot for that.

And then lastly, whenever you have a question about anything, if something seems a little bit vague or fuzzy, you can always head over to the resources pa.

And so all this is, is like a mini knowledge base that covers all of the most important topics and it's sorted by impact, by importance.

So if you want to get the rundown, say on Growth Promoting Reps, then you head over to the Growth Promoting Reps resource card.

It'll give you a little GPR calculator you can play with a little summary in depth, breakdown, examples, common mistakes, et cetera.

And it's the same format or template for every single concept.

and yeah, it's grouped by nutrition training and recovery.

So whenever you have a question, head over here.

The answer is probably in there somewhere and I think it's kind of an invaluable resource.

from here it's simple.

You do your daily check in every morning in the progress page, you log your sessions in the training page calendar and you follow the meal plan and the meal ideas in the nutrition page.

Or, or you use a calorie tracking app or the ChatGPT method that I gave you, and you make adjustments as you go.

When you have questions, you look at the resource page or just send me an email.

And you should be making gains pretty much forever and endlessly