Dr. Nour Elmessery - Physio, Nutritionist & Fitness Coach

Dr. Nour Elmessery - Physio, Nutritionist & Fitness Coach Evidence-based workout, nutrition & rehab
Helping you lose fat, build muscle & fix pain. Online coaching = best results
FREE consultation & plans ↓

09/08/2026

Upper body full workout 💪
Comment “PLAN” for a FREE workout plan.

09/08/2026

Carnivore VS vegan diet. Which one would you go for?
Comment “PLAN” for a FREE personalized diet plan

09/07/2026

Is it possible to lose fat and build muscle at the same time?
Comment “PLAN” for a FREE personalized plan.

09/07/2026

How to prevent an ankle sprain injury!
Follow for more quick tips under 20 secs

09/07/2026

How much muscle can you realistically build in 1 year?

For a natural lifter, it depends heavily on your training age:

1. Beginner: ~1–2% of body weight in muscle per month initially, with gains slowing over time.
2. Intermediate: roughly 2–5 kg of muscle in a year.
3. Advanced: roughly 0.5–2 kg of muscle in a year.

These are estimates, not guarantees. Genetics, training quality, protein intake, calories, sleep, and consistency all matter.

The biggest mistake? Expecting beginner-level gains after years of lifting.

Focus on progressive overload, enough protein, a suitable calorie intake, and consistent training. Track your strength, measurements, and body weight, not just the scale.

If you are confused and don’t know where to begin, comment “PLAN” for a FREE custom plan

09/07/2026

Hit that like button 😂

09/07/2026

Why dont you have abs?
Follow for more 😂

09/06/2026

Stop stretching your neck.
Comment “REHAB” for a FREE consultation!

09/06/2026

Bad, good and excellent workout parameters after 1 year lifting
Comment “PLAN” for a FREE workout plan.

Don’t increase the weight until you do this!Comment “PLAN” for a FREE workout plan.
09/06/2026

Don’t increase the weight until you do this!
Comment “PLAN” for a FREE workout plan.

Address

Las Vegas, NV

Telephone

+17027276986

Website

, ,

Alerts

Be the first to know and let us send you an email when Dr. Nour Elmessery - Physio, Nutritionist & Fitness Coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Dr. Nour Elmessery - Physio, Nutritionist & Fitness Coach:

Shortcuts

Featured

Share

Category