Piotr Malicki
Forum Replies Created
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Today was
180g rice 220g keta salmon
135g rice 2 scoops whey
Intra 40g aminos ( MPS max ) + 135g
Carbs from cyclic dextrin
Pwo 240g rice 2 scoops whey
180g rice 220g keta salmon
180g rice 200g fillet steak 2 Whole eggs
150g oats , 30g dark choc , 2 whey
That’s circa 1000g carbs , 300ish protein 70g fat , So getting on for 6000 cals
I up it when my
Weight has stalled for a couple weeks
why not any fruits jordan? or you just did not write them down
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Same here brother, Since i bump my protein I feel i have better recovery, body composition and I am not that hungry tho, For some people lower protein diet works better for some higher, You just need to figure out, JP always was on high protein diet so that should you tell something 😉
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Noted 🫡
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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?
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cardio is 30 min treadmill 4.5 speed 12 incline, steps 15k, training upper lower(2on1off), Pictures are getting better only todays check ins really fucked me mentally but I think i may hold more water after yesterday leg day, my question is should tidy up and get rid of bf fast or just let it slowly become, Eveything is pretty spot on i just dont know what to do with the extra body fat
Pics are in the link if someone would look, idk why its not clickable, Unfortunately u need to copy and paste it
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cardio is 30 min treadmill 4.5 speed 12 incline, steps 15k, training upper lower(2on1off), Pictures are getting better only todays check ins really fucked me mentally but I think i may hold more water after yesterday leg day, my question is should tidy up and get rid of bf fast or just let it slowly become, Eveything is pretty spot on i just dont know what to do with the extra body fat
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Depends on the person. If you like carbs before bed / it helps you relax and sleep / and OR you always have a lot of carbs in all your other meals then yes add some to last
But if you aren’t eating a lot it carbs , or you prefer to have a lighter meal before bed for digestion / sleep reasons just go for protein and fats
Totally your call
Thank you for the answers sas! I absolutely love my cor before bed😄
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If you’re progressing already as is, I’d be reluctant to change it in terms of volume.
If you have areas of intended focus then I’d stick your ham curls and leg extensions to the front of Limbs Day (or after arm work) and then I’d move your lat work to beginning of Torso Day.
Yeah i know if progress is there its all good but i just love being in gym so much and training so i wanted to add extra work🥲
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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
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I can’t see the pictures, but if you’re wanting to drop some more bodyfat, then it makes more sense to get that off first and then begin gaining again from a more responsive start point. If you try and hover at maintenance, then you’ll likely just be spinning your wheels and wasting more time. I would get into a deficit now, drop food and increase output. Switch to a gaining phase again, once the fat is off.
Alright 🫡
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Currently eating 2700 kcals on TD, 2250 RD, weight is holding for a week right now
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Thank you Jordan for the answer!
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Well are you gaining muscle ? You tell us . If you want to get leaner weight needs to trend down over a period of time yes . I think again you have sort of created a question that doesn’t really need to exist . You say you look better and tighter , so seeing as that’s the goal , why does it then have a question after it? Instead of just keeping going and seeing how far you can push it
Sorry for that, My question is, Is it possible to keep getting leaner and strong if i just keep calories the same and taking progression in gym, or i just need to find out myself
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Thank you very much jordan!
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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