Started deadlifting off the floor a few weeks ago doing 1 working set only. I did 2 sets 2 weeks ago and ever since my lower back has been fried. It even ruined my deadlifts session last week as couldn’t hit the numbers I wanted. Is there anything I can do to “unfry” it?

Currently doing bent over rows (2 sets) too during the week and…

Read more

Arms are a lagging part. Training them at the start of sessions but was wondering what are your go to non negotiable exercises for biceps and triceps. Thanks all

Currently train 8-10pm. I have one cure coming in the morning. 1 around midnight before bed. Should I just have both in the morning? And why should it be far away from training ?

Natural lifter. Had 2 ACL ruptures on the same knee. Had reconstruction first time. Not the second time so ACL is still torn. Been like this for years. Managing to train legs but do get knee pain for days after. What can I use to combat this? Any supps etc? Also use knee sleeves on leg days. Thanks all

When you deadlift, do you use a belt? Why if you do, why if you don’t?
Thanks all

Looking to push food up more. Some days it’s tough to eat mainly meal 1 as appetite is none existent in the morning and feel like vomiting. Remaining meals are fine. What would you change in my meal plan to make it easier to continue pushing? Can the food choices be better and if so how and what changes?

Currently doing approx 8000 steps a day…

Read more

I’ve seen people use the neutral ( I use this) and the wide grip. What do you recommend for yourself and clients. On my first push day for chest I do flat machine, incline dumbbells and cable flys. Second push day I do the Atlantis machine neutral grip, high incline smith machine and dips. I know I can definitely lift heavier neutral grip…

Read more

It’s not letting me add a video to show you. any other way I can send it? I’m already wearing lifting shoes.

It’s not letting me add a video. any other way I can send it? I’m already wearing lifting shoes.

It’s not letting me add a video. any other way I can send it? I’m already wearing lifting shoes.

I’m over 6ft and have longer than normal legs and limbs. When hack squatting my heels lift and they aren’t even at the lowest point on the platform. Should I put my feet higher and ensure heels don’t lift ?

I have a video I can send if it makes it easier to see what I mean. Thanks all

Just wondering if I should be following what it says on the tub or take more of any of the must 5.

For reference I’m natural , male , UK based

Thanks all.

Ramadan will be starting in the next couple of days and will be fasting (no food or water) from 5.20am to 6pm ish on day 1 and by day 30 it’ll be approx 4.10am to 6.40pm.

How should I structure my food and adjust my training alongside a 9-5 job to minimise muscle loss and at least maintain the muscle I have?

All advice and tips are appreciated. Thank you

Sometimes I finish work late which means I train late but this can mean by the time I get home and eat etc I lose out on sleep.

If you had to cut your session down for any reason such as finishing late work, what would you do? (Skipping the session and doing on another day is not something I want to do as it could mean 3 days off training…

Read more

Not 100% recovered but energy wise I feel I am. Just no taste currently and slight runny nose here and there. When getting back into it after a week ish or so off do you go straight back in 100% or do you do devolume sessions or even something else and for how many sessions before training being back to normal again. Thanks

Is it worth taking days off to recover fully whilst having the flu or should I just power on?

First day training today with the bug. Numbers pretty much went up but as the session went on felt more and more lethargic and like I could just drop.

Is it worth recovering fully and then coming back or just training with lower volume etc? All…

Read more

Lower A

Seated calves 3 sets

Cable Ez bar abs 3 sets

Seated hamstrings 2 sets

Belt machine RDL 2 sets

Single leg extensions 2 sets

Hip press legs 2 sets

Belt squat 2 sets

Upper A

Dumbells hammer curl 3 sets

Cable lateral raise 3 sets

Atlantis incline machine press 2 sets

Mid/high incline smith machine 2 sets

V bar lat pull down 2 sets

Dumbbell rows 2…

Read more

Symptoms such as tiredness, stomach cramps / aches, bloating and soft poop like diarrhoea (tmi!) whenever going to the toilet. What foods did you take out of your diet and what did you keep in to control this?

Also what supplements are a must and what supplements should you avoid?

Thanks all!

Or would you say another type of rice is easier to eat and digest? I’ve only tried basmati and jasmine rice so far and jasmine is easier to eat but wondering if there’s any others which are a better option to eat and digest. Thanks all

When trying to pinpoint what food is causing digestive issues how long would you remove that food out from the diet?

Same with supplements. How long to remove ?

Whenever I eat off plan ( once a week with family) I always tend to get stomach aches, toilet issues and digestion issues afterwards. E.G Christmas meal yesterday caused issues all evening.

Anyone had similar and what did you / can you do to resolve?

I’ve started taking Liv52 tablet but only had 1 days worth so can’t comment if it works or not.

Thanks all

Thanks in advance

Thank you 🤝🏽

Considering taking this with calories and meals above 4000. Is it actually going to make a difference or don’t bother with it?

Hi currently on 4200 training day calories (tough to eat) and 3300 rest day. Should I increase calories on both days or just one? And what macronutrient? Just carbs ? Thanks all

Getting bicep pain when doing RDLs as the reps go on. Not sure how best to mitigate this or what’s causing it? Anyone had the same ? Any advice ? It’s just on one arm. It feels like it’s just above the elbow crease at the bottom of the bicep

Didn’t really enjoy CoR previously so took it out of my diet for a couple of months. Just added it back in but still not enjoying it. Maybe I need to make it different or add more/take things out? I use 150g cor, 30g dark chocolate, 100g berries and I eat it warm. And then I’ll have my protein shake separately afterwards. How do you make…

Read more

If you had to pick between the 2 to focus more on quads what machine would you go for ?

Also is there a way to add videos to get a form check on here ?

Currently doing upper lower but I missed yesterday’s lower session. Should I do lower today and continue as normal or consider that session as missed and continue with upper today instead? Thanks all

Currently doing 30 mins 2 x a week and 8000 steps daily. Should I be doing more or less or stick to what I’m doing? Thanks all

Bought a spin bike recently as can’t spend too long in the gym after training so decided I’ll be doing cardio at home. However I’ve been struggling to get my heart rate intk zone 2. Any advice?

Previously I was managing to burn 300 calories in 30 mins on the stair master and want to do something similar on the spin bike. Am I doing something…

Read more

Pushing food high (4000 calories +) I feel like the volume from veggies fills me up. Should I still be having veggies and fruit or is fruit alone going to give me the nutrients? Example 1 meal currently is 100g rice 200g beef 50 carrots 50 broccoli and 100 pineapple. But thinking of cutting the veg out of it. All thoughts appreciated

First time taking unwind. Do I start with 2 tablets or go straight in for 4? And do I need to eat it with food after training or does not matter? Anything else I need to be aware of? Thanks all

Trying to sort out meal times as ending up eating late 11pm to get all my calories in but then lose out on sleep and uncomfortable sleeping on a full stomach. What’s your meal timing and routine like when working a 9-5 job mixture of home and office. Thanks all

Trying to work on glutes on the hammer strength glute machine but my hamstrings cramp up before glutes reach failure and so I have to end the set. Any way I can fix this? Desk based job potentially has killed my glutes off. Could be wrong though. Any tips or help would be great. Thanks all

Hi, please let me know what you think of my current macros. Would you change anything or keep it as is. Current weight 84kg and this is fluctuating. Sometimes a bit higher sometimes a bit lower. height 6ft 2. Age 31. Thanks all

Upper day – 285 protein 70 fat 600 carbs

Lower – 210 protein 50 fat 750 carbs

Rest day – 260 protein 75 fat 400 carbs

On a push up phase should you be increasing carbs only and by how much and often. As I start getting heavier should I be increasing my protein intake too as a result? Thanks all

Hi, im a natty athlete on 4200 calories training days but have a bloated look from the side. Any tips to sort this ? Thanks all

Around 4300 calories. see below. thanks all

Meal 1

3 eggs

150 egg white

1 bagel

100g mango and banana

250 juice

Meal 2

125g beef mince 5%

100g jasmine rice

50g carrots and broccoli

100g pineapple

Meal 3

120g chicken breast

110g rice

100g pineapple

Pre

125g beef mince 5%

150g jasmine rice

30g dark choc 85%

50g raspberries and blueberries

4 rice cakes

45g jam

Read more

My sleep varies due to work and having to get my meals and calories in. Some days can get 6 hours some 7/8. How many hours do you aim for or should I be aiming for ?

Any advice on how to improve appetite when in a gaining phase and pushing food higher than ever before. Currently on 7500 steps average and 2x30mins cardio a week. Thanks in advance all.

Hi all, I’ve been using the K2 and D3 but only having 1 tablet a day. The tub says 1 am and 1 pm. Is this a one size fits all recommendation? Should I see a change having 2 a day? Thanks all

Hi all, having right shoulder pain on high incline bb/db in the stretch portion, also feel it on single arm lat pull downs if I let my shoulder travel forward and also on heavy tricep push downs. Any rehab work I can do to resolve this and has anyone else had the same issues? Any help would be appreciated. Thanks all

Hi all, will be travelling abroad for a week. How do you take your supplements abroad to avoid any border control/travel issues and also do you take any food or just eat sensibly abroad especially if living in a hotel with no kitchen in the room. Thanks all

Thanks all

What’s an alternative to egg whites. I’m using 250g training day and 200g rest along side 3/4 whole eggs. I’m not sure if this is the cause of digestive stress but want to test it out. What is a substitute that can be used in place ? I’m already having 100g total whey throughout the day so don’t really want to be increasing this. Thanks all

Thanks all 🤝🏽👊🏽👍🏽

Hi all I’m using 150g COR with 450 water and 3.5 mins in the microwave. Stirring every min but it still comes out lumpy. How are you guys making yours ? Thanks all

Thank you all 👊🏽🤣🤣🤣

Usually evenings but mornings on the weekend. And cardio 2x a week 30 Mins and 8k steps daily currently