Hello guys, I hope everyone doing well, last week i started adding food back after my diet phase and i added 100 calories and removed 1k steps, and i dropped another 1kg over the week, how much calories would you add guys in the next step? or just let it befor now. I was personally thinking about adding around 150 to training days and 75 to…

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Hello guys, I hope everyone doing great right now | have been cutting for 4 months and I don’t know if I am ready to start the reverse diet. I asked chat gpt for an opinion and it basically told me that I am lean enough and I will look even better when I will slowly reverse because I am flat right now and I do not have much glygocen in muscle.…

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https://drive.google.com/drive/u/1/mobile/folders/1nlOTc-hZ13fN611X6H1xKzJo_GqqloqN?sort=13&direction=a

Hello guys, I hope everyone doing great right now I have been cutting for 4 months and I don’t know if I am ready to start the reverse diet. I asked chat gpt for an opinion and it basically told me that I am lean enough and I will look even better when I will slowly reverse because I am flat right now and I do not have much glygocen in muscle.…

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Hello guys, so for past few weeks i have been cutting and last night i had 0.8kg drop overnight and my weight has been going down for past few days, Right now I am trying to fall asleep for 5th hour! and i can’t sleep, would you guys do a some type of high carb day, refeed tmrw to take things easy, because trying to fall asleep for 5 hours is…

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Thanks for the answer Sas! Big fan of yours, cannot wait to put some honey on my oats 😂

Hello guys, I hope everyone doing well, right now I’m about to wrap up my diet phase which I’m really proud of, I got lean I got really nice abs, veins on legs and I finally really like how I look, now I don’t want to fucked this up, so my calories on training days are around 2k and on rest days 1.6k, no cardio and 13-14k steps, I just wanted…

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Hello guys i hope everyone doing well, so last week i was running 7 days complete rest and my weight when i started was 65kg, i ran 7 higher carb days during this deload do drop some fatigue and get everything right, after 7 days of higher food and less steps my weight is literally the same (65kg) ,I am back to my old calories now and i…

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Noted 🫡

Thanks for the answer Jordan! How much would you add food and reduce steps? And Would you keep the calories higher during these 4 days off the gym?

Hello guys, I am planning on running a 4 days deload from training to drop some fatigue because i just feel the fatigue is kinda high right now and the energy levels are much lower, right now im loosing 0.5% of bw per week, my rest day calories are 1.9k and 15k steps, would you guys add some extra carbs and lower the steps for these days or…

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Hello guy, I hope everyone doing well, right now I’m starting 7th week of my cutting phase, but I just wanted to ask you guys what would you recommend me to do because I don’t really know and I wanna hear some advice right I’m eating 2300 kcals on Training day and 1900 on Rest day weight is looking like this:

Weight:

8-14 dec: 66.4kg avg

15-21…

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Hello guys, I just wanted to ask one question, If my lifts are progressing and I feel I can do more and I eat enough carbs to fuel my session is it okay for example to add extra 1 set of chest and lat to my upper routine and just find out if I can recover from this? or if I am recovering and progressing there’s no need to change. I’m just…

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Hello I just wanted to ask about one thing about carbs, I see many people doing last meal of the day with only protein and fats, and no carbs is this the best way to do it or it just depends on the person

Hello guys, I just wanted to ask a quick question, Are refeed days are necessary for fat loss? Or they just a tool to drop the fatigue and for mental break because currently I’m 6 weeks into my cut and I just want to know for future if refeeds are a must in the dieting phase or If I keep my calorie deficit not that big(200-300) and my lifts…

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Hello guys, I hope everyone doing well! I am on my 6th week of cut right now and new Torso/Limbs setup, Right now I changed my macros a little bit, I just lowered my fats a little bit and and bump my carbs and I want to add some extra sets to my session because I just love being in the gym and I wanna just burn few extra calories since I’m…

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Hello marc, First I wanted to say that I absolutely cannot wait for what you’re will do in 2026 with Patrick, I just wanted to ask Do you know why in first meal You have 120g of cor or 150g of oats? I mean the difference is pretty big so I do not really know why it is 150g oats or 120g of cor instead of 120g of cor or 120g of oats

Currently eating 2700 kcals on TD, 2250 RD, weight is holding for a week right now

Hello I hope everyone doing great! I just wanted to ask you because i got some bodyfat left and i wanna get rid of it, is it better idea to stay at maintenance calories and build some muscle while loosing fat or just go to like 300 calories deficit for few weeks cut the bodyfat down and go gack to building some tissue with more calories. Let…

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Thank you Jordan for the answer!

Hello guys, I wanted to ask you guys on opinion on having Upper A,B,C, is it necessary or if I feel and like for example and incline press machine i can stick to it and doing it even twice a week and not changing it for 8-10 weeks? I saw so many pros have 2 different Push day, Upper days, Leg day, but some of them (Jordan is example of that…

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Hello guys, I just wanted to ask is it possible to gain muscle and lose fat while I am in slight deficit or pretty close to my maintenance calories, all lifts are going up and my physique getting tighter, better. So is it possible if i stick to same calories and just keep progressing in gym, also is it okay if some weeks my weight is…

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Thank you very much jordan!

Hello guys, I want to buy some clothes today on black friday sale, and I wanted to ask you guys for size guide, My height is 184cm and I weight 67kg, My normal clothes are L-XL and I like to wear baggy, So if someone would help me with pants size and hoodie size I would really appreciate it

Hello Marc, first I wanted to thank you for the answer on my post. I really would love to see some videos from training/diet since you working with Patrick, I am big fan of him and you, so I really cannot wait for some videos from you, keep killing it brother

Hello guys, I hope eveyone doing well, so I’m right now on 16th week on my block training, I know I maybe pushed it too hard because I saw Kuba and John talking about taking deload after 8-12 weeks but eveything was clicking, but now I’m a little fatigued and my joints kinda hurts, especially my shoulders, biceps, elbows, so I just wanted ask…

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Hello guys, I hope everyone doing great!, Right now I’m in my off season and my weight is holding for about 3 weeks right now and it started actually dropping few days ago, but my lifts are still pretty solid and progress is absolutely flying on the lifts, so my question is should I add extra 40 carb if my weight held over 3 weeks and it…

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Hello guys I was thinking about going back to U/L after my PPLXUL training block, so I write a split for my self, of course I know that I need to go and do the session to see if my volume and frequency is right for me but I just wanted to have someone take a look before even trying it to see if it looks good on paper.

The Quads are focus for…

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What do you mean by saying “if you need more salt, through cravings”, If my hunger high as hell sometimes even that high that I’m just looking at the time and counting till next meal, that might be sign that I might need to bump my salt intake?

Hello guys, I hope everyone doing well, I was just thinking about my salt and water intake and I wanted to ask people who just know what they’re saying. So I weight around 68kg my water intake is 6-7 liters and how much of pink salt would be the best for me? I don’t sweat too much also, I’m asking that because sometimes I can hold 1-1.5kg of…

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Hello guys, I hope everyone doing great, I’m now in offseason and I was just thinking about my next bump in calories, I’m always adding by 200 calories but I’m not adding yet because I do not need it at the moment, I am progressing my lifts weight moving up nicely and slowly, but I just wanted to know from what to add calories in my next bump.…

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Hello guys I hope everyone doing great, I have some weird issue and I don’t really know what to do to be honest. I was doing rebound phase and I was adding 200 calories when I saw on my weekly average I was still loosing weight and right now I’m on 2940 kcal on Training day and on rest day I have 2340 kcals since 30.08 and my weekly average…

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Hello, I hope everyone doing great, i have quick question last time I increased my sodium intake from 6g of salt to 7g and my weight started moving by 0.1kg per day from that day and my calories didnt change, i was gaining weekly 0.2kg-0.3kg on weekly average and now its already 0.25kg. Is it possible it comes from my sodium intake? because…

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Hello guys, I hope everyone is doing great! I just wanted to ask one thing, last few days I started to getting massive cramps in my calf in the random moments in the day, the weird thing is I controll my water intake and I drink 6L a day with 6g of pink salt, and I am hydrated throughout the day every moment, is it good idea to bump up and try…

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thanks for all the answers guys! I’m always counting every calorie in my app but I am also looking how much protein, fat and carbs I’m getting from direct sources

I count all my macros in the app, but I also track my protein, fats and carbs only from direct sources that’s why I am asking

Hello guys I hope everything doing great, I got pretty quick question, Do you guys count fats from oats as direct fat source like whole eggs or almond butter?

Hello guys, I was thinking about how everyone are counting calories from the eggs, cor, cheese etc. because different flavours of cor have different calories, some less some more. and same with eggs, not every egg weight the same, same as slice of fat free cheese or slices of chicken ham. If my meals are everyday the same do I need to…

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Hello guys I hope everyone doing great! I just wanted to ask what everyone thinking about ketchup zero or any other sauces, I’m now post cut diet and I wanted to buy some heinz zero sugar zero salt, but I don’t really know why I always feel bad when I put some sauce on my food because I think I could eat this extra calories from fruit or any…

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Hello guys, I was thinking about my fat intake during the cut right now I’m 154 lbs and I’m getting rid of any last body fat, macros right now looking like that:

TD 1600 kcal 175P 30F 150C

NTD 1200 kcal 175P 30F 50C

I was thinking should I maybe drop my fat to 20g and add maybe some protein or carbs because my hunger levels are pretty chill…

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Hello guys I hope everything doing great! I’m at my peak cut and I’m after my refeeds and my energy is great and I’m very very happy with what I am looking like, but I wanted to ask what you guys think because right now On my Low days I have carbs only in my last meal which is only 50grams of carbs from cor, and other meals are just egg…

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give us some updates kuba!

Hello, so it takes me about 40-50 minutes to come back to home from gym and should I bring my meal with me to gym and eat it after just i finished my workout or I can wait a bit a eat it when i get back home, I’m always brining my meals with me but since im cutting and my calories are lower, i would rather eat my meal in peace but I don’t want…

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Hello, Last time I was thinking is it matter how long you eat your meal, and should it be like 10-15 minutes or 20-30 minutes for better digestion etc.

Hello guys so I’ve been cutting for the last 6 weeks and lost 5kg, I’m much much leaner and all lifts are still progressing session to session but I feel like mentally I’m not there and sometimes after my session im so fucking tired and i have no energy after at all, tmrw is my rest day and i was thinking about taking 2 rest days in the row and…

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Hello guys, I hope everyone have great weekend. I started taking magnesium in the caps and I take 1 omega and magnesium with my first, pre workout, pre bed meal, Should I add another 1 cap of magnesium and omega to my second meal? or 3 times a day is fine.

Hello so since I’m training with the upper lower split for a long period of time, I was thinking about not doing any variations like A/B/C I would like to do the same exercises every 3 sleep, is it okay? and I just can run this for 6-8 weeks and after I will change some exercises.

Hello, so I wanted to start drinking a coffee after I weigh in for some extra enegry but I heard that coffee dehydrated us very much and also whenever we wake up we’re already dehydrated, so is it okay to drink coffee after I drink my electrolytes and creatine?

Hello guys, for the past few months I’ve been so locked in that I didn’t even think about nothing else except bodybuilding, but today I’m going to visit London with my family for 3-4 days so it means I won’t be able to stick to my everyday diet and I will miss some days in the gym. I’m not gonna lie, even the fact I’m going to miss my meals and…

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Hello, I am doing the ULR split for a couple of weeks right now and everything feeling pretty good, but I just wanted to make sure that everything is fine with my volume or I need to change something

Upper A:

Flat machine press 2x

Incline machine press 1x

Unilateral cuffed pushdown 2x

Lat row 2x

Upper back row plate loaded 2x

Cable lateral…

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