[Florian]

If every thing is digesting well I don’t see a problem at all. As long as recovery is good and training progresses then all should be good

Cheers Kamara

[Florian]

I’m spot on with Clare here!

Thanks Michaela

[Florian]

Your food sources all look good. I wouldn’t focus on what other people do with their food as your needs and others are different. Remember you are supplementing with omegas which also takes your fat content higher. Aside from this take into account the points Clare has said also and you will be all good

Cheers Marc 🤝🏻

[Florian]

How do you feel? How is your training progress? How is your recovery? How is your digestion/appetite? If everything is working for you, then I don’t see a problem. Just make sure you split your protein evenly across your meals throughout the day, then distribute your fats and carbs where they suit you the most in terms of satiety, digestion, performance, recovery and sleep.

Thanks Clare, everything is working well right now. Have 5 meals daily with protein evenly split across the day. Fats mostly in M1 and M5 pre bed on a NTD. On a TD most of my fats in M1 and Pre Workout, as my last meal is post workout and i want something that goes in fast, so i can head to bed as quick as possible

[Florian]

Dear Florian,

Focus on consuming foods that you digest well—you shouldn’t feel bloated or unwell.

Your chosen food sources seem just fine. Perhaps consider adding a bit more variety to your vegetables, such as spinach, broccoli, or carrots, but overall, the key point is ensuring your digestion remains optimal.

Best regards,

Jan Seibel

Bodybuilding Progress & Posing Coach

📷 IG: @jan.seibel03

Cheers Jan, yeah i moves to green beans for veg because everything else fucks my digestion. So sticking to green beans atm. Rest seems fine

[Florian]

Dear Florian,

for cardio vascular health benefits zone2 cardio is best you can do

heart rate 120-140bpm

Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03

Cheers Jan, will definitely lowe the intensity

[Florian]

I think you pretty much answered your own question here within your explanation bud. You know you are taking cardio to an intensity that impacts your training, so therefor lower the intensity and heart rate of your cardio.

Yeah Michaela, that’s right🤝🏻😅

[Florian]

Hello mate,

Honestly I would lower the HR, you don’t need to kill yourself

130 to 145 is already a good cardio though

Main goal is to keep a minimal cardiovascular activity, good recovery, and growing and eating good.

It’s would aim something a little less taxative, the more you rest and recover, the better you grow.

So I would do 5k-6k steps per day

And 3/4 cardio per week max

Even if it means lowering your kcals a little to have you more rested, I would do that imo

Cheers Allison, will definitely change up things to get the most out of my recovery

[Florian]

Hey, I agree with the guys above here. This is the time to focus on recovery as much as possible, I would be looking to swap to HIIT x2 a week and LISS 20mins x2

Thanks phoebe will do 🙂

[Florian]

If your main focus is building muscle and getting the absolute best progress you can, then you need to take your recovery seriously. Cardio is great for heart health, digestion, appetite and mental health, but if it’s impacting your main goal, then reduce the heart rate and if necessary, duration/frequency.

Cheers Clare, you are right

[Florian]

Hey buddy! You have a few options here. If you don’t want to change the cardio equiptment with something that’s easier to do low intensity cardio. Then I would suggest reducing the amount of days your doing cardio or the duration of the cardio. Or as Jordan mentioned reduce the intensity so your HR is lower!

Thank you Louis

[Florian]

So in this case, if you want to have a productive gaining phase, you need to look at what you are capable of recovering from. Cardio 5 times a week at 25 mins and 10k steps is a fair bit. All for keeping cardio in during off season but not at the cost of bartering your central nervous system in the process. I would be looking to reduce the time / lowering heart rate. You could do intervals 30 secs high intensity then 30 secs moderate to lower for the next,repeat this for 10 mins then 5-10 mins steady state 3 times a week. Alongside steps this will be fine, but assess what you can tolerate / recover from

Yeah also thought about switching to HIIT. Thanks Marc

[Florian]

Lower the HR

Cheers Jordan

[Florian]

Do you notice it after a specific meal / time of day? Have you added any new supplements/gear, on any orals?

Are you drinking a lot of water at meals?

I personally can’t do yogurt, broccoli, and pumpkin that you have here. Also whey depending on the brand and quality

Yeah, the last meal of TD and the last Meal of NTD. But i figured it out, it was the bagel i was using

[Florian]

White Bread worked tremendous. Had it Post Workout yesterday an 0 issues. It must have been the Bagels