[Andrew Martinez]

Hey guys, just gonna post in the same forum

So it’s about high carb “refeed” days

So I went from 163 to 157.2 this morning just in 2 weeks

When would yall justify a refeed day ? Or even at all in a 6 week mini cut

I doubt a refeed is needed yet. And this also answers the question if daily cardio is needed. If you’re dropping that fast then no need to add more cardio yet.

These two questions are contradictory of each other lol[/quote]
Haha fair enough! Thank you 🙏🏽

[Andrew Martinez]

Hey guys, just gonna post in the same forum

So it’s about high carb “refeed” days

So I went from 163 to 157.2 this morning just in 2 weeks

When would yall justify a refeed day ? Or even at all in a 6 week mini cut

[Andrew Martinez]

So my training is early AM

I wake up at 5:30am to train and work by 9am

But my step count day to day is 9-19k only because days I work is very active job

But thank you guys !!

[Andrew Martinez]

Hey guys!

So back from my vacation, weight was the same got back on plan and im up 2.5lbs for 3 days straight but my training has sucked, I don’t log book just 4 main movements just how I like to do things

Also have some niggles in my wrist and knees for some odd reason, sleep was not the best during vacation also like 4-5hrs at times haha

But my training has sucked my movements all went down, I feel dizzy and just tired all the time, would this then be appropriate for a deload week next week ?

• This reply was modified 3 months, 3 weeks ago by  Andrew Martinez.

[Andrew Martinez]

Thanks guys!!! Tbh i haven’t really eaten much 😅 maybe 1 to 2 times per day maybe 2000-2500 from my normal 2800 😂 just been on the go and going to a concert haha

[Andrew Martinez]

Hey guys just wanted to come back to show my appreciation!! Took yall advice, fixed my digestion issues and increased cardio and actually I increased calories and I’m down 5lbs since this post

All time low is 159.6lbs

[Andrew Martinez]

Hello mate, instead of decreasing food, I would count the steps and also increase cardio

20min 4x is very small and chill so I would try 7x per week and track steps first and then see your average and start a step plan daily from this

Lower belly and love handles are the last stubborn part to come off on men usually, so don’t focus on this only, you have to start being peeled to get rid of this.

I can also notice from the picture that you got a small inflammation inside; digestion probably, I will also invite you to check closer which food bloat you and switch them to find an alternative; digestive system is the brain of a body builder, if digestion is not good it can slow down your fat loss, clearly, so make sure you watch this; and on top of this I would add some vaccums cause this abs section needs to be more “in”

I did not know that! Very good information for me

I always thought I would lose lower ab and lower back pretty easily without being peeled which I don’t wanna be peeled haha

I’m not a body builder by any means or do I ever wanna be I just do this to look good and be healthy haha! Thank you again for the information

[Andrew Martinez]

Hello mate, instead of decreasing food, I would count the steps and also increase cardio

20min 4x is very small and chill so I would try 7x per week and track steps first and then see your average and start a step plan daily from this

Lower belly and love handles are the last stubborn part to come off on men usually, so don’t focus on this only, you have to start being peeled to get rid of this.

I can also notice from the picture that you got a small inflammation inside; digestion probably, I will also invite you to check closer which food bloat you and switch them to find an alternative; digestive system is the brain of a body builder, if digestion is not good it can slow down your fat loss, clearly, so make sure you watch this; and on top of this I would add some vaccums cause this abs section needs to be more “in”

Thank you everyone!

And I do have my steps tracked I sometimes hit 20k steps because of my job I usually Jot them down and take weekly average so it’s about 15k for me

But yes the diet plan I had laid out was to fix my digestion, I had major bloat and major discomfort so I’m correcting it now and it’s going good so far, I wasn’t hungry even on low cals but since cleaning stuff up I’ve been getting hungry which I like haha makes me feel I’m digestion the food I’m eating

Thank you all for the advice!

[Andrew Martinez]

I also have 10g of Eaa with meal 1 being my pre shake

[Andrew Martinez]

Hello Kuba!

I was wondering on your YouTube videos I’ve been seeing your meal plan set up in google sheets I believe, I love the layout

How did you set this up (only if you can share) ?

Do you input the amounts and it spits out macros and calories per gram ?

[Andrew Martinez]

Hey Kuba!

I was binge watching your YouTube, came across your upper lower video and saw you said you can buy your upper lower program

I had a question

I train at home so I’m limited on equipment
I have a smith machine and cable station in 1

DB going to 100lbs and a free weight t bar row attachment

I do have like 800-1000lbs worth of plates

Would it be possible to run your upper lower with this kind of set up ?

[Andrew Martinez]

162.4 today

Rest day

Started my cut this week eating 2600 cals, goal is to drop 20 pounds really show what I have built

Cardio is done 3x a week at 15 mins, I have super high step counts around 10 on days I don’t work and 15-20k steps on work days. But I already feel better doing some cardio

Chest and shoulders tomorrow

Training at home again as I need more sleep, getting 5hrs just to drive to the gym has made a huge impact on me I slept 6-7hrs last couple of days and my weight has been dropping so that’s the plan moving forward

[Andrew Martinez]

Thank you!! I am 100% gonna implement TD AND NTD

Question about these

When time comes to lower cals, where do I pull from

So if I want to reduce 150 cals do I just reduce 150 total across both days

So

TD: 3100 to 2950
NTD: 2900 to 2750

[Andrew Martinez]

I’m not gonna lie I don’t really take photos 😅

I struggle with a bit of body positivity and if I take pics I’ll instantly spot out areas I don’t like and lose focus, mainly because I have some loose skin on my lower stomach area

But no weight was steadily going .5lb a week start at 2700 worked up to 3300 still gaining .5lb

The only reason I didn’t keep cardio in was because I was under the impression that super high steps would mean no direct cardio needs, but I am going 100% include cardio on rest days now and in the future aswell!!

[Andrew Martinez]

164.6 yesterday
156.6 today

Rest day today and yesterday

I’m having hella water retention, I haven’t been tracking sodium as close as I should be so I tracked just to see and I hit 6-8g the past couple of days which gonna decrease, it’s causing me way to much of a blurry look and I don’t like it 😂