[Florian]

I would by a mince machine and buy real beef and do it myself though

If I wanna eat beef I wanna eat beef and not pork

Alright, thank you Allison

[Florian]

Pork is still a complete protein, just often higher in saturated fats. Pork does have other nutritional benefits though, so it’s up to you really and what you prefer. You may be able to guarantee less fat in the leaner combination, but if you’re able to drain the fat well from the beef and stay consistent with your method, then you could also do that.

cheers Clare

[Florian]

I always keep cardio in especially for routine, but pulling it for a few days and total rest for 3 days would be a great shout here just 10k steps….
Increase cals by 300kcals daily….
then go back to 2 session just half the volume and leave 1-2 reps in the tank.
see if this helps….then report back buddy

Understood, thanks Nathan🤝🏻

[Florian]

For me it just sounds like you need a few days off the gym.

I would take 3-4 complete rest days from weight training.

Then ease back into the next 2 sessions and then back into it 100%.

See if this brings things good.

I’d also

Bump food up

Alright, cheers Hilly💪🏻

[Florian]

Hello mate

Honestly I would reduce cardio

You can keep the steps fasted

But as you wanna now gain muscle and weight, and your daily schedule seems too busy as you do steps before work – work – gym – cardio – steps again and on top of this you sleep not good

It was probably excellent for fat loss

But now to grow you need to focus on sleep and recovery though.

Your lifts are progressing which is good.

*So first I will add Dream Sleep tbjp pre bed / reduce caffeine if you take some (one two coffee max in the morning not more) / cut the screens 2h prior bed and focus maybe on reading or doing things that don’t excite your brain

* secondly I will stop the cardio totally and keep the steps

* assess how you feel from there

* if you still feel tired after that (one week trial); I would do a deload, keeping the steps but no workout for a week, and doing you NTD diet

That’s what I would do here

Also I would allow myself to add few massage sessions here and there

Thank you Allison🙂

[Florian]

Take aways from the answers above, is that it’s really person dependant on how battered you are. I’ve had cardio removed in the past, but other situations I’ve also had it kept in by my coach depending on where I’m at etc – You’ll have to refer to JP’s fucked-o-meter, if you’re proper fucked, remove it.

Cheers Jay

[Florian]

You are welcome ☺️

I wanted to add one thing though

For me “the slow walk”, or “steps” is my cardio activity, I am not allowed to do “real” cardio as I am the type of athlete loosing muscles/weight very very easy

So as an addirional information, it’s important to track your consistency, but some people don’t have to do cardio and just do neat as “cardio”

Thanks for the explanation Allison🙏🏻

[Florian]

Don’t overthink it. Just a normal walking pace is fine keep it consistent and use training / cardio as your output. For me steps are just a low impact output just to keep us ticking over

Cheers Kamara

[Florian]

Just walk brother. Keep it consistent and dont over think it

Alright thank you Haider

[Florian]

I fully agree with comments from Clare and Allison here, they have explained it really well

Cheers Marc

[Florian]

Yes don’t overthink it

Cardio is cardio

Workout is workout

Neat or step are what they are

The most important for you is being consistent with your neat, I mean :

If in 1h you do 6500 steps, try to do everytime the same in average

Don’t go for 3000 one day and the other day 9000

Consistency is what matters, to control better the variables of your process

Thank you Allison 😁

[Florian]

NEAT and step count is simply any movement outside of training and cardio, so don’t overthink it.

Put your effort into your training and cardio and then get on with your day to day life, adding in more steps with steady walks if you need to.

No need to think about intensity of NEAT.

Alright thanks Clare

[Florian]

For me LISS stationery bike isn’t causing too much fatigue. So I keep it in for routine and structure plus I enjoy it. But it depends how fucked you ate and how much cardio your doing?

20-30 mins keep it in 40-60 then half it and reduce step count.

Alright thank you Nathan

[Florian]

My approach is to remove cardio as the whole point of a deload is to get fresh and reset your body. Steps I keep in, but reduce the amount. For example if I had a target of 12k steps I’d reduce this down to 8k.

Thanks Marc

[Florian]

Hello Florian ,

This is absolutely spot on !! Crack on and let us know how you get on .

Thanks Oscat, first session went amazing