Hey Everyone,

unfortunately my Sony WH-1000XM4s died on me after 4 years of heavy use and a lot of sweat in the gym. I recently bought some silicone covers but the charging component broke because of the year prior.

Do you have any recommendations on headphones that can hold up a lot of sweat, or headphones where you can buy covers to… Read more

Hey Everyone,

so i recently switched from FB EOD to U/L/R Repeat with 3 Rotations. I would highly appreciate you guys looking over my split and letting me know if there’s anything that needs a change or i could adapt.

Upper A – Chest Focused

Exercise / Set 1 / Set 2

Incline Barbell Press / 5-9 / 10-12

Fly – V-Station / 8-10 / 12-15

DB Shouler Press…

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Hello Everyone,

i am currently 23 years old, 75KG, 171cm tall. I am bodybuilding since 5 years now, currently in a gaining-phase.

First 2 years i did FBEOD TBJP-Style Split. After that i got a coach who put me on a PPL + Specialisation Day Split, which was later transformed into a High Volume Approach, so around 4 sets each exercise with…

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Hey everyone,

i came out of a 4-full day deload 3 days ago and now ready to attack again. Unfortunately on my left leg there is a red/blue swelling. My doc supsects it’s a lyme borreliosis, bloods got taken today, i receive the results next monday. If it’s a real lyme borreliosis then i have to take antibiotics. I currently have no real…

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Hello everyone,

was wondering if you do track your sauces all seperately. So weigh out each one and account the exact amount of calories for the desired amount of sauce in the meal plan or do you track about 50kcal per day for sauces but not weigh them to the exact amount?

Thanks in advance for your replies

Hey Everyone,
i recently saw some people shooting they’re Intra Workout consisting of EAA’s and Cluster Dextrin in one go halfway through the session. So they don’t constantly sip on it throughout the session, they just shoot it down in one go. Is this more beneficial than sipping on the Intra?

Thanks in advance for your replies 🙂

Cheers Clare. Progress is flying right now. Body Composition still very very good. So will crack on doing what i do[/quote]

Sounds like you’re on a good path for now

Hey Everyone, i am currently in a gaining phase and was wondering how much weight gain per week is a good spot to be in? For information, i track my weight daily with the app Happy Scale, stand up in the morning have a pee then hop on the scale.

I came out if a cutting phase a few months agp, weight stalled until March. In March my weekly…

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Hey everyone, i am currently in a growing phase eating around 4300kcal on TD and around 3650kcal on NTD.

Currently having 5 meals a day. On a TD there also is an Intra consisting of Carbs and EAAs in place. Didn‘t write down the exact macros because i was just wondering how to treat off-plan meals the right way.

MEALS / TD

M1 – 800kcal

M2 -…

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Hey Everyone,

so i am currently 23 y.o., 172cm tall and weigh around 70KG. Currently in a gaining phase.

Food:

TD – 4300kcal

NTD – 3650 kcal

Expenditure:

12.000 – 16.000 steps

cardio fasted x 5 week at 120 – 140bpm (average 135bpm), done on a spin-bike at home

Split

Full Body EOD Split

I wanted to share my current physique situation and ask you guys…

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Hey Nathaniel, do you mind posting your FDOE / Meal Plan on training and non-training days?

Hey Joe,

in regards to your cardio protocol, do you always keep your heart-rate at 120bpm? Even if you do bike and treadmill or do you go higher at a certain point?

[/quote]
Tbh I have a really really low resting heard rate so it’s super hard for me to get my HR up when doing liss cardio so I don’t aim for a HR, I just make sure I’m… Read more

Hey Joe,

in regards to your cardio protocol, do you always keep your heart-rate at 120bpm? Even if you do bike and treadmill or do you go higher at a certain point?

Hey Everyone,

i am currently in my gaining phase sitting at 4300kcal on TD and 3650 on NTD. I notice some discomfort after eating my post workout meal, it consists of:

250g white toast

100g oats

10g dark chocolate

20g whey (TBJP-Vegan)

15g honey

40g jam (bonne maman)

50g banana

30g dates

My m1 also contains gluten in form of 120g sourdough bread. The…

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Cheers Michaela

Understood cheers Louis

Alright cheers Kerry

Thank you Jordan

Cheers Clare

Hello everybody,

so i recently moved into my first own flat and bought a treadmill to do steps when it rains outside or the weather isn’t nice and for convenience purposes.

The thing i was wondering is what incline and speed setting i should put it to still get a low impact form of output (NEAT) but contribute to my daily total step-target.…

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Hey everyone,

i have been doing the Full Body EOD Split now for a few months but the thing i am wondering all the time is how to approach the warmups.

For example i start my Heavy Upper/ Light Lower Session with a low inc. DB press. I do 4 warmups on that exercise. Working weight is 30KG dumbbells.

1st warmup-set: 10KGx8

2nd warmup-set:…

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Hey Everyone,

so i am currently in a gaining phase, 23 years old, weigh 70KG, 172cm tall and i was wondering how i should estimate my salt intake.

Current setup:

Training: FB EOD

Cardio: 5 x Week

Steps: 12k

Calories:

TD: 4300 cals

NTD: 3650 cals

Fluid Intake: 6-8l daily

I currently track all my food with an app called FDDB (i put every single product…

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Hey Everyone,

since i have been doing the “Full Body – every other day – split” for the past couple of months i just wanted to know how to handle days where i can’t train every other day.

For example my training plan for this week looks as follows:

Monday – rest

Tuesday – heavy Lower/light Upper

Wednesday – rest

Thursday – heavy…

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Cheers Michaela

Hey Everyone,

yesterday i noticed i have a runny nose and a slight sore throat. I still feel ready to get to train tho, so no severe illness, just a slight discomfort.

I currently train Full Body every other day – 4x per week. Do cardio for 25mins x 5 week @ 130-145 BPM. Steps at 10-12k. Currently in a gaining phase. Calories sitting at 4300 on…

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Cheers Kerry

Thanks Kamara 🙂

Thank you Rhea!

Cheers Kamara

Thanks Michaela

Hey everyone,

first of all thanks for all your help, i am very glad to be part of this forum and also very thankful for all your help all the time :).

I need some advice in regards to timing my pre workout meal. Currently in a gaining phase, weighing 70KG, 172cm tall and 23 years old. I want to make sure i get the most out of my pre, let it…

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Hey Everyone,

so im currently 23 years old and in a gaining phase, weighing 70KG, being 172cm tall, natural lifter. My current calories on a TD are 3950kcal, on a NTD 3300kcal. I want to make sure i hit all nutritional targets and macros the best i can and therefore i set up my mealplan as follows:

TD – 3950kcal
40g fat – including…

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Hey everyone,

so i‘m currently in a gaining phase and want to do cardio 5 times per week for 25 mins and 10k steps. I enjoy doing it in the morning fasted, it get‘s my day going and i feel active and accomplished after completing it. I also enjoy it from a mental standpoint. My cardio equipment of choice is a stationary spinning bike, i…

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Hey Everyone,

currently having some issues with extreme gas and bloat as well as stomach-aches on some days.

Current Food sources:

Carbs:

• rice
• COR
• oats
• semolina
• bagels

Fruits

• blueberries
• raspberries
• dates
• bananas
• apples

Veg:

• mixed veg (broccoli, cauliflower, carrot mix
• peppers
• tomatoes
• sometimes salad
• canned pumpkin

Protein

• whey
• chicken
• lean beef mince
• low fat…

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Alright cheers Clare.

Hey Nathan, just done my first session back from deloading for 3 complete days as you said. As of i am doing FB every other day i just left 1-2 reps in the tank, like u suggested. Will do the next session again like this one to ease back in, then go back to 100% again. Feels great to be back.

Hey everyone, i was wondering how long you eat your opened kimchi/sauerkraut. For how many days do you keep it in the fridge until throwing away?

Cheers in advance for your replies.

Thanks sooo much for the input mate. Really appreciate it, took a lot from it!

Hello Everyone,

i just wanted to get your thoughts on my current nutrition setup for both Training Day Diet and Non Training Day Diet. Currently in a growing phase. Running the Full Body every other day approach, so Heavy Upper/Light Lower, Heavy Lower Light Upper with 4 different rotations. I also noticed since doing this Full Body eod split…

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Hello everyone,

so i was wondering which fitness-tracker/smartwatch is the most accurate for tracking the Heart-Rate during Cardio sessions and tracking Steps.

Do you have any recommendations which watch/tracker does the best job and is the most accurate at tracking heart-rate and steps.

Currently using a Garmin Forerunner 55.

Thanks in advance…

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good morning,

so about my current situation. I like doing my fasted cardio – 25mins on the stationary bike in the morning paired with a few steps beforehand. It set’s me up for the day and i seem to be much more productive during the early morning hours, although some day’s when i have to work until late at night or have a few meetings after…

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Alright thank you Clare

Cheers Kuba 🙂

Hey everyone,

what’s the difference between uniodized sea salt and iodized. Which one do you recommend buying?

In my stores i always find the uniodized sea salt and the iodized sea salt.

Thanks in advance for your help!

Thankss Kamara

Perfect, thanks Peter 😉

Alright Haider, cheers.

Cheers Marc, Salmon is also in my consideration.

Thank you Meg 🙂

Hey Everybody,

i am living in Austria and unfortunately we don‘t have any lean beef mince here. They only sell mixed lean mince, which consists of pork and beef. We also have beef mince but the full-fat version, so up to 18g of fat at 100g mince. I currently cook the full fat beef mince and rinse all the fat with a strainer. Do you think it would…

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