(�e boring stu�)

All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Physiqonomics

�is eBook is being o�ered for education and informationpurposes.

�ere is inherent risk with any physical activity.

Please consult your physician before starting any exercise program. Physiqonomics cannot be held responsible for any injury that may occur while participating in the implementation of these tips.

Copyright 2015 Physiqonomics

YO! WADUP?�ank you for downloading �e Laws Of Physique Badassery. �is guide is a collection of thoughts and approaches I have usedand still use to get average Joes into cover model shape. In it you will �nd my thoughts on training,nutrition and my philosophy for life in general.

�is eBook is not meant to be read from start to �nish; rather, it is meant tobe used as a resource you will refer to time and time again to guide your own training and nutrition programmes.

Please enjoy this eBook and feel free to share with anyone you think could bene�t from it. I only ask that you credit back to me and not remove any ofthe Physiqonomics branding.

If you have any questions and/or comments about this eBook, any other training or nutrition questions or you just want to tell me how awesome I am, please email me or reach out to me on the several social media accounts I frequent (read : live on).

�anks for reading,

ADAM ALIHead Badass at Physiqonomics

/physiqonomics

@physiqonomics

adam@physiqonomics.com

www.physiqonomics.com

TRAINING

LIFT HEAVYWhether your goals are fat loss or building muscle, don’t neglect the importance of li�ing some heavy ass weight. A good programme should have a good balance of strengthwork and hypertrophy (Bodybuilding style) work. �is will allow you to maintain as much muscle mass as possible during a cut, or build muscle and strength during a gaining phase.

-Strength work : Keep reps between 1-5.

-Badass Movements: Bench press, Squats, Deadli�s, Overhead press, Chin ups, some type of rowing movement (e.g barbell bent over row)

1

DO CONDITIONING WORK

Make conditioning work an important part of your programming, whether that be to lose fat or build muscle. No, cardio will NOT ruin your gainz. In fact it can actuallyhelp you optimise your body composition and has been found to be bene�cial not only for aesthetic goals but for better overall health. Moreover, increasing your cardiovascular capacity will aid in increasing your work capacity in the weight room.

- Intense conditioning work such as HIIT (High Intensity Interval Training): 1-2x a week so it doesn’t hinder your performance in the weight room.

-Light conditioning work (think walking) can be done a lot more liberally and is encouraged as it won’t a�ect recovery, in fact it may even aid it.

2

RESPECT THE VALUE OF BODYWEIGHT EXERCISESSo many guys want a big bench or a big deadli�, yet can’t even do a single push up or pull up. �ese exercises are the foundations of any programme for a reason.

Show me one guy who can do over 20 bodyweight pullups who doesn’t have awesome back development. Implement some form of bodyweight exercises into your programming. Ignore this law at your peril.

3

- Badass Bodyweight Movements : Pushups, Dips and Pullups

QUALITY OVER QUANITITY

We all know that guy who looks big in clothes but themoment his top comes o� he looks terrible.

THIS is what happens when you focus on quantity butdisregard quality. It takes time to build lean muscle.

It’s easy to get fat as fuck and look ‘big’ in clothes. Just like with anything in life, focus on the quality. Take your time sculpting your physique; your patience will pay o� in the long run.

4

All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Physiqonomics

�is eBook is being o�ered for education and informationpurposes.

�ere is inherent risk with any physical activity.

Please consult your physician before starting any exercise program. Physiqonomics cannot be held responsible for any injury that may occur while participating in the implementation of these tips.

Copyright 2015 Physiqonomics

PROPORTIONSA Badass Physique is one of proportion and symmetry. Don’t just spend the whole hour that you are in the gym doing countless reps for your chest and arms because these are the muscles you see in the mirror.

Every body part should be trained equally (unless you are trying to bring up a weak body part).

Yes, this means training your legs as well.

5

RESPECT ALL REPRANGES

Don’t get married to one rep range and do only that for the rest of your life.

Understand that all rep ranges have bene�ts and should beutilised in achieving a Badass Physique.

6

MASTER THEBARBELL

Learn how to perform the basic Barbell movements correctly as a �rst step.

Not only will good form mean you will be safe when performing the exercise but also that you are training your muscles through their full range of motion, which means more gainz.

And lets face it, what is more badass than a full depth squat?

7

‘NO PAIN, NO GAIN’

Learn the di�erence between good pain (the burn) and bad pain.

Don’t be a masochist. If something is causing you pain, it’s your body’s way of telling you to stop doing it.

8(AKA. ‘I’m a jackass’)

Make conditioning work an important part of your programming, whether that be to lose fat or build muscle. No, cardio will NOT ruin your gainz. In fact it can actuallyhelp you optimise your body composition and has been found to be bene�cial not only for aesthetic goals but for better overall health. Moreover, increasing your cardiovascular capacity will aid in increasing your work capacity in the weight room.

- Intense conditioning work such as HIIT (High Intensity Interval Training): 1-2x a week so it doesn’t hinder your performance in the weight room.

-Light conditioning work (think walking) can be done a lot more liberally and is encouraged as it won’t a�ect recovery, in fact it may even aid it.

DO MOBILITYWORK

Make mobility work a key part of your programme. Yeah, I know, mobility work isn’t sexy but don’t neglect its importance in building a Badass Physique.

It will help minimise the risk of injury and also help enhance your performance.

9

FEAR FAILUREStop taking every set to failure, it’s only going to fry your central nervous system (CNS) and mess with your progress.

Remember that taking sets to failure is a TOOL in your ‘physique arsenal’. Use ‘burnout’ or ‘failure’ sets strategically.

�ere’s nothing wrong with taking your last set to failure,or to squeeze out an extra rep on a lighter (hypertrophy) workout.

Make sure to NOT take your heavier (strength) sessions - think deadli�s, squats, bench - to failure.

Not only will this wreak havoc on your CNS and leave you more susceptible to injury. Besides, you don't want to be telling God you decapitated yourself with a barbell, do you?

10

DELOADEvery 6-8 weeks reduce the :

volume (lowering the amount of sets/reps)

intensity (lowering the amount of weight you are li�ing)

a combo of the two to allow your body to recover fully.

You may even �nd yourself coming back stronger than before.

11

TRACK PROGRESS�e number one rule for muscle and strength gainz isprogressive overload. If you spend every week doing the same amount of weight or reps, you aren’t going to get bigger or stronger.

Every workout, you should be aiming to either li� more weight or push for more reps than the last time.

It’s hard to measure (or adjust) progress if you aren’t tracking. Get a notepad and keep records of your workout : sets,reps,weight li�ed.

Even small things such as how many hours you slept, what you had to eat before training, how you’re feeling (mood, energy) will give you a good idea of what works for you and how your body responds. All of this will give you a better understanding of how you are progressing and allow you to make any necessary adjustments.

12

NUTRITION

Learn how to perform the basic Barbell movements correctly as a �rst step.

Not only will good form mean you will be safe when performing the exercise but also that you are training your muscles through their full range of motion, which means more gainz.

And lets face it, what is more badass than a full depth squat?

CALORIES ARE KINGOverall caloric intake will determine whether you lose fator build muscle.

Bulking: Take your bodyweight in lbs and multiply it by 14 to get your [daily] caloric goal for muscle gain

Cutting:take your bodyweight in lbs and multiply it by 12 to get your [daily] caloric goal for fat loss.

13

MACRONUTRIENTSARE THE PRINCE

If Calories determine whether you build muscle or lose fat. �en macronutrients come second in optimising your body composition.

Macronutrients are : protein, carbs and fat.

-Daily protein intake to be set at 1g per lb of bodyweight

-Daily fat intake to be set at 0.3g per lb of bodyweight

-Remaining daily caloric intake to be comprised of carbs, once protein and fat intakes are established

14

Make mobility work a key part of your programme. Yeah, I know, mobility work isn’t sexy but don’t neglect its importance in building a Badass Physique.

It will help minimise the risk of injury and also help enhance your performance.

THERE ARE NO‘GOOD’ OR ‘BAD’ FOODS

70-80% of your diet should consist of whole nutritious foodsthat you enjoy.

For the remainder, feel free to �t in any treats or (junk) foods as long as the �rst 2 Laws of Nutrition are not violated.

15

Stop taking every set to failure, it’s only going to fry your central nervous system (CNS) and mess with your progress.

Remember that taking sets to failure is a TOOL in your ‘physique arsenal’. Use ‘burnout’ or ‘failure’ sets strategically.

�ere’s nothing wrong with taking your last set to failure,or to squeeze out an extra rep on a lighter (hypertrophy) workout.

Make sure to NOT take your heavier (strength) sessions - think deadli�s, squats, bench - to failure.

Not only will this wreak havoc on your CNS and leave you more susceptible to injury. Besides, you don't want to be telling God you decapitated yourself with a barbell, do you?

ASSESS AND ADJUST

You will need to assess and adjust your diet on a weekly basisto ensure progress. You should be aiming to lose around 0.5-2lbs a week

(0.5lbs for the leaner folk, and the end range for you ‘�u�er’ bros).

Once you feel your fat loss has plateaued, kick start fat loss again by dropping your daily caloric intake by 5-10%.

16

Every 6-8 weeks reduce the :

volume (lowering the amount of sets/reps)

intensity (lowering the amount of weight you are li�ing)

a combo of the two to allow your body to recover fully.

You may even �nd yourself coming back stronger than before.

SUPPLEMENTSSupplements (the natural kind) are not some ‘magic pill’ for gainz. �e majority don’t work and the handful that do aren’tgoing to make that much of a di�erence.Use supplements as they should be - to supplement the rest of your diet, which should come from whole foods.

�ink of supplements as the powerups in the game of �tness.

Supps I recommend :

-Fish Oil (2-3g EPA/DHA combined per day)

-Creatine Monohydrate (5g per day, taken anytime. Go with a basic Monohydrate)

-Whey Protein (as required)

-Vitamin D (2000 - 5000 iu per day)

17

�e number one rule for muscle and strength gainz isprogressive overload. If you spend every week doing the same amount of weight or reps, you aren’t going to get bigger or stronger.

Every workout, you should be aiming to either li� more weight or push for more reps than the last time.

It’s hard to measure (or adjust) progress if you aren’t tracking. Get a notepad and keep records of your workout : sets,reps,weight li�ed.

Even small things such as how many hours you slept, what you had to eat before training, how you’re feeling (mood, energy) will give you a good idea of what works for you and how your body responds. All of this will give you a better understanding of how you are progressing and allow you to make any necessary adjustments.

DON’T NEGLECTYOUR MICROS

Aim to get at least 2-3 servings of vegetables a day.

�is will ensure that you are getting adequate amounts of vitamins and minerals as well as helping you consume more �bre.

If you don’t really enjoy eating vegetables try supershakes -a combo of fruits, veggies and whey protein blended into a tasty smoothie.

One of my favourites: 2 scoops whey protein, 2 handfuls of spinach, 2 handfuls of strawberries, 1-2 handfuls of kale and water (or milk). Blend it up and drink.

18

FOLLOW A DIET THAT MAKES YOU HAPPY

Wherever you look everyone’s talking about ‘the perfect diet’.

Understand that there is no ‘perfect diet’. Follow a diet that makes YOU happy and feel good and, most importantly, is something that you feel you can adhere to for life.

Intermittent fasting? great.Low carb, high fat? awesome6 meals a day? 1 meal a day? 30 meals a day? OK.

Whatever it is, just because a particular �tness model follows a certain ‘diet’ doesn’t mean you have to. Experiment and see what suits you and your lifestyle.

Just remember to respect the �rst Law of Nutrition.

19

Overall caloric intake will determine whether you lose fator build muscle.

Bulking: Take your bodyweight in lbs and multiply it by 14 to get your [daily] caloric goal for muscle gain

Cutting:take your bodyweight in lbs and multiply it by 12 to get your [daily] caloric goal for fat loss.

MINDSET(AKA. Rules For Living Like A Badass)

If Calories determine whether you build muscle or lose fat. �en macronutrients come second in optimising your body composition.

Macronutrients are : protein, carbs and fat.

-Daily protein intake to be set at 1g per lb of bodyweight

-Daily fat intake to be set at 0.3g per lb of bodyweight

-Remaining daily caloric intake to be comprised of carbs, once protein and fat intakes are established

DON’T BE ANASSHOLE

Just because you workout or have a badass physique does not make you ‘superior’ or better than anyone else.

Don’t be an asshole just because you have a set of abs.

20

70-80% of your diet should consist of whole nutritious foodsthat you enjoy.

For the remainder, feel free to �t in any treats or (junk) foods as long as the �rst 2 Laws of Nutrition are not violated.

BE CONFIDENT,NEVER ARROGANT

Be con�dent in yourself and your abilities, but know that there is a very thin line between exuding con�dence and coming across as a dick.

One seeks to li� others up while the other looks to diminish others.

21

You will need to assess and adjust your diet on a weekly basisto ensure progress. You should be aiming to lose around 0.5-2lbs a week

(0.5lbs for the leaner folk, and the end range for you ‘�u�er’ bros).

Once you feel your fat loss has plateaued, kick start fat loss again by dropping your daily caloric intake by 5-10%.

HELP OTHERSBe THAT guy who goes out of his way to help others, both in and out of the gym.

Be the ‘go to guy’ at your gym.

�is means helping the young guy at the gym who asks for advice, who is just starting out, and having good gym etiquettei.e letting people work in with you, putting your weights back etc.

22

Supplements (the natural kind) are not some ‘magic pill’ for gainz. �e majority don’t work and the handful that do aren’tgoing to make that much of a di�erence.Use supplements as they should be - to supplement the rest of your diet, which should come from whole foods.

�ink of supplements as the powerups in the game of �tness.

Supps I recommend :

-Fish Oil (2-3g EPA/DHA combined per day)

-Creatine Monohydrate (5g per day, taken anytime. Go with a basic Monohydrate)

-Whey Protein (as required)

-Vitamin D (2000 - 5000 iu per day)

BE OPEN MINDEDOne of the worst traits in a person has to be close-mindedness.

Be open to listening and learning and then making an educateddecision a�er doing your research.

23

Aim to get at least 2-3 servings of vegetables a day.

�is will ensure that you are getting adequate amounts of vitamins and minerals as well as helping you consume more �bre.

If you don’t really enjoy eating vegetables try supershakes -a combo of fruits, veggies and whey protein blended into a tasty smoothie.

One of my favourites: 2 scoops whey protein, 2 handfuls of spinach, 2 handfuls of strawberries, 1-2 handfuls of kale and water (or milk). Blend it up and drink.

STRIVE FOR PROGRESS,NOT PERFECTION

Stop trying to be perfect. You won’t be. Striving for ‘perfection’ is only going to wear you out.

Aim for progression, whether that be in the gym or in life.It’s the consistent progress that will lead you to success.

Consistency is the name of the game, a Badass Physique isn’t built in a day.

24

Wherever you look everyone’s talking about ‘the perfect diet’.

Understand that there is no ‘perfect diet’. Follow a diet that makes YOU happy and feel good and, most importantly, is something that you feel you can adhere to for life.

Intermittent fasting? great.Low carb, high fat? awesome6 meals a day? 1 meal a day? 30 meals a day? OK.

Whatever it is, just because a particular �tness model follows a certain ‘diet’ doesn’t mean you have to. Experiment and see what suits you and your lifestyle.

Just remember to respect the �rst Law of Nutrition.

BALANCE LIFE,WORKAND PLAY

We all know someone who spends every waking moment immersed in their work and making no time for friends, family, LIFE!

A happy and successful life is all about balance.

For sure, work hard but not to the detriment of your health, family and friends. Likewise, don’t get so into your trainingand nutrition that you don’t make time for anything else.

25

SET GOALSWhether in training or in life, your goals are like your GPS to success. Breaking a bigger goal down into smaller parts will make it a lot more easier for you to track and measure how you are doing.

Just remember that goals take time, so don’t switch goals every week like a bad girlfriend.

Writing your goals down and displaying them somewhere you can see everyday when you wake up and before going sleep will keep you motivated.

26

Just because you workout or have a badass physique does not make you ‘superior’ or better than anyone else.

Don’t be an asshole just because you have a set of abs.

BRAIN GAINZKeep your body sharp, but your mind sharper.

A Badass Physique doesn’t just mean an 8 pack and big arms. Put as much work into training your mind as much as your physical body.

Aim to read AT LEAST one book a week in any topic that interests you, and one that will help make you betterprofessionally (self-development).

27

Be con�dent in yourself and your abilities, but know that there is a very thin line between exuding con�dence and coming across as a dick.

One seeks to li� others up while the other looks to diminish others.

LAUGH MOREDon’t go through Life being some moody fuck with a good physique. What’s the point in looking good if you feel and act like shit.

Enjoy Life, spend more time with people you love, doing thingsyou love and appreciate the small things.

28

Being a Physique Badass is not just about having a good physique, it’s also about being yourself - an individual.

�ink for yourself, don't just follow the herd.

Choose morals that are true to you and live your life by them and NEVER break them. Your morals work as your GPS in life.

�ey will help you make choices when the decision is tough and navigate you through all the crap.

Be THAT guy who goes out of his way to help others, both in and out of the gym.

Be the ‘go to guy’ at your gym.

�is means helping the young guy at the gym who asks for advice, who is just starting out, and having good gym etiquettei.e letting people work in with you, putting your weights back etc.

THE PARETOPRINCIPLE

Don’t get hung up on the minutiae.Focus on the 20% that will get you 80% of the results, whether that be in life or training.

Work smarter, not always harder.

It’s the cheat code for Life.

29

One of the worst traits in a person has to be close-mindedness.

Be open to listening and learning and then making an educateddecision a�er doing your research.

SURROUND YOURSELF WITH FELLOW BADASSESSurround yourself with like minded people who bring out the best in you and force you to grow both personally and professionally.

You can’t expect to succeed in life if you stay ‘scratching with the turkeys’ aka the people who aren’t going anywhere.

30

Stop trying to be perfect. You won’t be. Striving for ‘perfection’ is only going to wear you out.

Aim for progression, whether that be in the gym or in life.It’s the consistent progress that will lead you to success.

Consistency is the name of the game, a Badass Physique isn’t built in a day.

LIVE A LIFEOF MORALS

31

Being a Physique Badass is not just about having a good physique, it’s also about being yourself - an individual.

�ink for yourself, don't just follow the herd.

Choose morals that are true to you and live your life by them and NEVER break them. Your morals work as your GPS in life.

�ey will help you make choices when the decision is tough and navigate you through all the crap.

We all know someone who spends every waking moment immersed in their work and making no time for friends, family, LIFE!

A happy and successful life is all about balance.

For sure, work hard but not to the detriment of your health, family and friends. Likewise, don’t get so into your trainingand nutrition that you don’t make time for anything else.

MAINTAIN A RESPECTABLEBODYFAT % YEAR ‘ROUND

Don’t get fat as fuck during your ‘bulk’ in the hopes of adding muscle. Control your lean gaining phase, aiming for slow weight gain.

Not only will this mean adding a good ratio of muscle to fat butwill mean less dieting when you want to get shredded the nexttime around.

32

FINAL WORDS First and foremost, thank you for reading this guide, we are now o�cially Bros. **Bro-�st**

�e path to building a badass Physique is a long one, but don't let that discourage you.

My hope is that you can take some of this advice and apply it to your own training, nutrition and life in general and make your own �tness (& life) journey a bit easier and less complex.

�e �tness world can be a confusing place with people constantly feeding you bullshit in the hope of selling you a ‘quick �x’. �is guide is something I wish I had when I �rst began my �tness journey. Use this guide to help cut through all the crap, stop wasting money on supplements you don't really need and to distinguish between good and bad advice.

If you have any questions, reach out at anytime!

I’ll catch you all on the �ipside,

PEACE!

A.

Whether in training or in life, your goals are like your GPS to success. Breaking a bigger goal down into smaller parts will make it a lot more easier for you to track and measure how you are doing.

Just remember that goals take time, so don’t switch goals every week like a bad girlfriend.

Writing your goals down and displaying them somewhere you can see everyday when you wake up and before going sleep will keep you motivated.