Piotr Malicki
Forum Replies Created
-
I would have initially added more calories to get you straight back into a surplus, however from here I’d increase an extra 150 cals to your training day and 100 cals to rest day. I’m not sure how much output you’re doing, but it may be beneficial to drop some more if it’s high.
I do 11k steps only and no direct cardio
-
Don’t hesitate to drop us a message here after one week, weight, visuals, and how performance has been going
For sure will! But it is hard for me mentally to be honest to add these 200 calories because My mind automatically goes i will get and be fat again…
-
Hello mate, yes agree, starts to reverse!
I would go for 8/9k steps daily + 200kcals more on both TD and NTD and see how it goes
Damn 200 kcals sounds a lot for me and I am kinda scared to add this much 😅
-
I agree with it
If the goal is to build muscle and get bigger
You are more than lean enough , your condition is great and I’m sure that it has been a great diet phase
Time to reverse diet and get stuck into a building phase so that you can unlock new levels with your muscularity
Start by dropping down expenditure and adding in some extra foods both metrics to begin with and then each week see how your body responds and make adjustments from there to build up some more
Thank you meg! Right now training day is 2050 kcal, Rest day 1740 kcal, steps are both 12k, no cardio, what would you recommend?
-
https://drive.google.com/drive/u/1/mobile/folders/1nlOTc-hZ13fN611X6H1xKzJo_GqqloqN?sort=13&direction=a
Also pics are after 4 meals and 6 liters of water
-
drive.google.com
Google Drive: Share Files Online with Secure Cloud Storage | Google Workspace
Learn about Google Drive’s file sharing platform that provides a personal, secure cloud storage option to share content with other users.
-
Have a scoop of protein with a touch of water and mix into a moose if your struggling to sleep due to hunger. It should satisfy you long enough to fall asleep.
Thats hard ngl, will just crack on and go sleep earlier tmrw
-
Thanks for the answer Sas! Big fan of yours, cannot wait to put some honey on my oats 😂
-
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
-
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 😉
-
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?
-
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
-
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
