Hi guys,

I’m looking to reintroduce 15g EAA midway through my session, as they tend to be quite long.

As far as I’m aware, 15g EAA would equate to 60 calories.

However, on the TBJP EAA nutritional label, it says 10g = 3 calories, which has me a bit confused.

Please could someone help me clarify which is correct?

Thank you! 🙂

Hi guys,

I hope everyone is having a good week!

I just had a question surrounding nutrition for a new job role.

I’m currently doing 17k steps a day and have outlined my nutrition below.

However, I’m moving into a new job role which will require me to do around 30k steps per day. On days I’m not at work I will reduce steps to 15k.

My… Read more

Hi guys,

I hope everyone’s had a good weekend!

I’m currently writing a plan for my girlfriend but I haven’t had any experience writing out a glute/lower dominant plan.

Main focus areas:
– Mainly Glutes
– Legs
– Back

Her work schedule only allows her to train 3 times a week, so I want to keep frequency high for lower. She isn’t keen on doing… Read more

At this stage your body will be in a very responsive state. As you start to reintroduce food, you will likely see a drop fatigue. The increase in food can in turn increase your output, e.g. increase in gym performance, you might walk slightly quicker due to increase in energy etc. If you are seeing a decline in bodyweight, I’d be keen to add… Read more

Hi guys,

Just had a quick question regarding cardio. I’m currently pushing up bodyweight slowly and running upper/lower/rest.

My cardio sessions are 30 mins fasted LISS, 3 x per week on the spin bike.

2 of those sessions are on my rest days and 1 of those sessions is on upper A.

I’ve been doing this for a long time now, but it essentially… Read more

Hi guys,

Just curious as to know your thoughts on protein.

I know there’s quite a debate when It comes to the amount of protein needed from direct sources.

What guidelines do you use for your clients on protein per lb of bodyweight (excluding indirect sources)?

I’m also natural if that makes any difference to your opinions.

Thank you!

Ben

Hi guys,

I’m struggling a bit with bowel movements and not going consistently everyday.

I have added a breakdown below of my diet and i have high activity with 17k steps per day and drink 6 litres of water per day.

TD:
– 3185 cal
– Fibre: 32g
– Veg total: 500g
– Fruit total: 350g

NTD:
– 3685 cal
– Fibre: 37g
– Veg total: 670g (including 20g… Read more

Hi guys,

Bit of a different one. I was wondering what the role of stress would be in relation to metabolic rate.

My stress levels have gone up quite considerably over the past 6 weeks and finding it very difficult to switch off. Food was being increased quite frequently. However, I haven’t made any changes over the past 6 weeks or so and… Read more

Thank you Jordan! Changes made moving forward. Happy new years 🙂

Hi guys,

I’ve been running UPPER/ LOWER for around 6 months. 2 months of which were in a deficit.

Just looking for some feedback on my split. Currently running upper/lower/rest with 2 rotations.

As expected, I am always wrecked from training!

UPPER A:
Cybex single arm pull-down x 2
Barbell row x 2
Chest supported Hammer Strength row (upper… Read more

Hi guys

I’m just looking for some advice on PT courses. I’m looking at starting my own online coaching business but feel like it may be valuable to have something in person PT experience to get started.

Does anyone please have some recommendations on any good affordable online PT courses, so I can tick off the level 2 and level 3… Read more

Hi Guys,

I’m looking to finally start my own online coaching business.

Does anyone have any recommendations as to where I could please get coaching sheets?

Want to have the best start possible.

Thank you!
Ben

Thank you Clare. I’ll take this advice

Hi Guys,

I have been reversing out of a dieting phase over the past 8 weeks, making gradual adjustments to food. My last food bump was 50c, 2 weeks ago following on from 3 days rest from training.

My average weight went up by 0.6lb after 7 days which is a perfect rate of gain for me. (Bodyweight tends to move around 0.5lb a week with a… Read more

Hi Guys,

I wasn’t quite sure which section to put this under. After 10 years of training, I recently decided to invest in a coach.

I suppose, it’s not quite what I was expecting. I didn’t feel there was too much in the onboarding process and follow ups.

Should a coach message you to see how you’re getting on a couple of times a week? Or… Read more

Hi Guys,

Just a quick question. I have 6 grinds of salt with each of my meals. However, I have seen quite a few people also using LoSalt.

Please could someone explain the difference compared to regular salt and the benefits for bodybuilding? And if so, how much?

Thank you! 🙂

Ben

Hi Guys,
 
I am due to finish up my dieting phase. It has been a lot longer than expected with holidays (where I overate massively – not something I usually do), followed by starting a new job.
 
I have dropped so far and gone from 183.6lb to
160lb (23.6lb down). (Natural)
 
I want to ensure I have a successful reverse out of the diet and end… Read more

Hi Guys,

I’m currently in a dieting phase and starting a new job which requires me to spend 3 days away from home for a work conference/team building, where people wont be used to my food habits.

I’m a bit stressed about making sure I have all my meals to hand and not sure how the day will pan out in terms of meal timings.

For the first day I… Read more

Hi Guys,

I am 11 weeks into a dieting phase (natural).I recently had a week off the gym due to illness (a few of those days were off plan due to a birthday trip away).

I have been back in the gym 10 days now and performance has really suffered. I’m down on reps pretty much across the board.

My weight has now started to stall, energy down and… Read more

Hi Guys,

I’ve come across a company called GSN. They do pre cooked chicken and other meals.

Has anyone bought from them before?

Wondering if the pre cooked chicken is worth it? And whether it’ll be the same quality as cooking chicken myself at home.

Thank you,
Ben

Hi Guys,
 
I am due to finish up my mini-cut over the next few weeks. (Natural)
 
I have dropped 14lb so far and gone from 183.6lb to 169.6lb, in 7 weeks.
 
In two weeks’ time I have a weekend away, which will be completely off-plan.
 
My plan is to finish up the mini cut the week after my weekend away,
 
3 weeks after that, I am also going away… Read more

Hi Guys,

I have an update 7 days after changes:

– increased steps by +2,000
– Increased cardio to 25 mins on TD (+15 mins)
– Increased cardio to 40 mins on NTD (+15 mins)

There was an initial drop in weight but things have stalled very quickly once again. What changes would you recommend from here?

As this was intended to be a short fat… Read more

Hi Guys,

Just a quick question.

I’m looking at buying unwind. The product says it’s vegan but on the nutrition label, it says it contains milk?

Just a bit confused as to which one is correct and I can’t have milk unfortunately. If not, are there any alternatives anyone would recommend?

Thank you,
Ben

Hi Guys,

I am currently 3.5 weeks into a mini cut after a slow 7 month push up. However, weight doesn’t seem to be dropping as it should.

I have dropped food by 1,300 calories so far. The first drop was 800cals, with further drops being made at around 200cals since (+adding cardio).

However, I seem to lose 1lb the day after the food change… Read more

Hi guys,

I’m currently in an off-season phase, just about to bump food slightly by 200 calories.

I train in the evening after work. (4 meals pre workout, one meal post workout)

I sleep roughly 1 hour after my post workout meal.

Where would you recommend adding this additional food?

Meal 1:
2 eggs
250g egg white
Spinach

Meal 2:
130g… Read more

Hi Guys,

Due to work commitments, I get home from training around 9:30pm and get up around 6/ 6:30am.

I struggle with unwinding after training and getting to sleep.

Any tips would be appreciated.

Thank you,
Ben

Hi Guys,

I finished a dieting phase about 4-5 weeks ago, after dropping just over 40lb.

I’m looking to gain around 2lb a month as I got far too soft last push up.

I have been increasing food over the past 4/5 weeks, but my weight has pretty much stayed then same. Weight seems to go up slightly initially and then drops back down.

End of diet… Read more

Hi Guys,

I have been having vegan protein for probably a year or so now, due to lactose not agreeing with me.

I’ve been having Myprotein’s Vegan protein blend and wondered if this is actually a quality complete protein, similar to that of a whey protein, or whether I should switch to another type/brand?

Want to make sure it’s a quality… Read more

Hi Guys,

I’m just about to start a cut.

Current training day macros:
280 P
662 C
70 F
(4,400 cals)
Current rest day macros:
280 P
565 C
80 F
(4,100 cals)
 
I’m currently sitting at 206lb on average and maintaining at this weight steadily.

Steps are very low – around 3,000

I am planning on losing around 25-30lb, with an average loss of 2lb… Read more

Hi guys, please could I have some feedback on my current programming?
.
I feeI may be accruing too much volume over my upper day as l’m smashed after not training upper in one session for many years.

.Prior to this I was running Push, pull, rest, arms and delts, legs, rest.
The new plan is:
Push, pull, legs, rest, upper, lower,… Read more

Hi guys, please could I have some feedback on my current programming?

I feel I may be accruing too much volume over my upper day as I’m smashed after not training upper in one session for many years.

Prior to this I was running Push, pull, rest, arms and delts, legs, rest.

The new plan is:
Push, pull, legs, rest, upper, lower, rest

Push:
Low… Read more

Hi guys,

I’m currently running the following split
(with two rotations):

Push
Pull
Rest
Arms and delts
Legs
Rest

I’m looking to change to:

Push
Pull
Legs
Rest
Upper
Lower
Rest

My question is, would I run 1 or 2 rotations for the new split?

Thanks

Thanks for the reply! Would you replace one of the tricep movements on the arm day, with the close grip smith? Or in addition to the other movements?[/quote]

I’d replace it bud, volume looks good for now so see how it feels first. But if you find you’re flying though maybe add another movement.

You’re welcome 🙂 [/quote]
Appreciate that… Read more

Thanks for the reply! Would you replace one of the tricep movements on the arm day, with the close grip smith? Or in addition to the other movements?

Hi guys,
I’m looking to add in a machine dip and close grip smith press (one in each rotation). As my arms are a weak point and I feel my triceps are lacking size and density.

This is rotation A of my training.
(Push, Pull, off, Arms and Delts, Legs, off)

Where do you think one of these compounds would be appropriate within my split?

Push… Read more