Hi all,

I’m going to start taking TBJP Superfood Greens, I’m going to ditch my Bulk Powders multivitamin, I’m wondering could I also ditch my Omega 3 tabs as its included?

Or worth supplementing the extra

Hello all,

Is it important to hit a daily fibre goal?

If so what are the benefits of keeping on top of this vs not doing so?

And finally if you do track what do you aim for daily?

Thanks!

Hello all, just want to pick your collective brains on something.

I’ve been helping out an overweight family member on training/nutrition advice I have picked up over the years from here.

They have dropped a lot of weight at a good rate, as well as increasing performance in the gym. My only concern is their diet choices, they are eating cereal for…

Read more

Hi guys,

Been watching some of Dr Mike Isratael’s videos on Renaissance Periodization, he suggests after a fat loss or cut phase to run a maintenance phase of the same length.

For example, 12 week cut to lose 20 lbs, then run a 12 week minimum maintenance phase to get the body and intake back to normal.

What are your thoughts on this? Ideal for…

Read more

Hello all,

I’m currently saving for a coach, however I am 6 months into taking my nutrition and training more seriously and would like some feedback if possible about my physique and direction.

I was 280lbs in November 22, started training the Upper/Lower split from JP’s eBook and have gradually reduced cals and increased output. Managed to lose…

Read more

Hello all,

I’m interested in nutrition and have done a lot of reading online but there is so much information and misinformation out there!

In particular I’m looking at food composition and choices.

Are calories and macros the be all, end all when it comes to losing fat and gaining muscle?

For example, allowing for the calories Oats Vs Cereal or…

Read more

Hello all!

Firstly, thank you for the knowledge and help you all give out on here, as I’ll explain below it has helped me beyond words!

I am a lifestyle lifter, my goals are simply to look good and feel healthy, I am 31 years old and 6 foot 4 inches tall for reference – I had messed around with training and nutrition for years, culminating in…

Read more

Kuba, really appreciate all the knowledge bombs you drop in here, amazing work!

Would you recommend full body three times a week or push pull legs if I can only train Mon/Wed/Fri?

Hello all,

I’m setting up a PPL routine following JP’s advise, however I’m unsure as whether to follow the Education section on here or the more recent Youtube series JP did?

They differ slightly so wondering whether the more recent videos are his updated views on the matter

Hi all,

Any tips for dealing with hunger during the last few weeks of a cut? I’ve kind of breezed through my cut until this week where calories are getting low as well as high expenditure! Obviously I’m trying to eat foods with the highest satiety, I’m just wondering if anybody can throw some tips my way to get me through the last few…

Read more

Any tips for taking accurate scale weight, I’ve tried new Salter scales on my tiled kitchen floor and had weights of 4 pounds difference in different places! Do anybody use a board under the scales to balance it or any other tips?

Hello all!

Stats – M, 6’4, 215 lbs (natural)

I’m currently cutting as a lifestyle gym goer and have a bit more body fat to lose, my expenditure is sitting at;

Cals – 2250 (Started at 2500 in Jan)

Steps 12,000 daily (Started at 10,000 in Jan)

Cardio – 180 mins weekly, 20 min PWO and 30 min on other days (Started at 60 min weekly in Jan)

My weight loss…

Read more

Hello all,

Male, 31, dieted down from 260ish to 200 pounds, finishing up my cut on 2000cals, 12k steps per day, 200 mins of cardio per week.

Just wondering how I should approach reversing out of this? My food focus isn’t ridiculous but I’m keen to up cals obviously.

I’m thinking add 200cals per week until I hit roughly 3000? Then once my cals are…

Read more

Hi all,

Have pushed up from approx 200lbs to 220ish, do I need to pull back and get lean from this position or continue a little bit more? (I’m 6ft 4 for height/weight comparison)

Thanks

Should I be using the Natural Stack on a cut or wait until I’m on a push up phase?

Just so I’m not spinning my wheels!

Hi all,

With the release of the new TBJP Greens Superfood I’m looking for some advice, can I drop out my Bulk Powders multi-vitamin if moving to TBJP Greens instead?

Also I see 1.2g of Omega 3 per serving, could I reduce my Oh-Mega Pharma Pro servings? (Currently 6 per day)

Thanks

Why is COR so popular in bodybuilding circles!?

I’ve never tried it myself so may jump on the wagon, is it the array of flavours which make it an easy carb to get down and digest? Or is it something everyone should be eating for other reasons?

Hi all,

I’m trying to encourage those close to me to look after their health more following a few health issues in the family. Pound for pound what are the best supplements for general health alongside a good diet and training routine?

My current thinking is;

Protein powder (if protein goal not met by whole food)
Multivitamin?
Omega… Read more

Hi all,

I’m currently using Bulk for protein powder, creatine, multivitamins, omega 3 and vitamin D.

Obviously its a bit cheaper than TBJP and other top brands, but I’m wondering to what degree am I missing out. Like am I getting stuff thats 70/80% of the quality (which is probably acceptable) or is Bulk’s stuff absolutely miles off… Read more

Hi all,

Is it normal to feel trashed after 6 weeks on a cut? I’ve taken approx 15 pounds off in this time and have about the same to come off again, I was hoping to get at least 8 weeks into the year before taking a break.

From reading posts on here today I feel like I should take it before I’m completely toast, I’m lacking focus at work and… Read more

Hi Kuba, so you’d keep food the same during the deload period?

Hello all,

When on a deload week during a cut do you keep calories reduced, or do you use it as a diet break and go towards maintenance?

Just thinking that reducing training and output is probably enough to lower fatigue whilst still dieting, but interested to see how you guys would approach it.

Thanks for the response @Michaela nice to see I’m getting similar advice across the board!

Thank you @Hilly and @Clare

I’m reassured I’m on the right path now!

Hello all!

Firstly let me thank you all for providing such an abundance of knowledge on here, I’ve read countless posts which have finally helped me nail my training and fat loss journey, whilst actually understanding whats going on and staying sane!

Which brings me to a subject I am still unsure about, to set the scenario I am a lifestyle gym…

Read more

Hi all,

Whats your favourite low calorie sauces? Could be a specific sauce or brand that does them all!?

Hello all,

I know we all love optimising our lives and one person/podcast which seems to be hugely popular worldwide is the Huberman Lab podcast. Extremely clever guy and the topics discussed are fascinating, he recently put out a Foundational Fitness Protocol.

https://hubermanlab.com/foundational-fitness-protocol/

Now I know the main goal… Read more

Hello all,

With the new TBJP Youtube content coming out and all the discussion regarding splits, it got me thinking about my own situation and training.

I’ve always fell foul to wanting the ‘best split’ or trying to overly make things optimal without actually considering my situation or goals.

I’ve boiled it down to this;
– I am a… Read more

Hello all,

This may be directed at JP but would like to hear peoples thoughts on it too.

Firstly loving the content from TBJP on Youtube, think it will help the brand massively. Now JP is explaining how his opinion on things has changed and there is no definitive best etc, which leads me to my Q…

I have previously ran the Upper/Lower from the… Read more

Hello all,

I have a very busy schedule so would like to invest in a home treadmill (or similar) to get steps in at home whilst multi-tasking.

Does anybody have any recommendations, a quick google search gave me the below but not sure if it’d do the… Read more

Hello all,

The majority of exercises in JP’s ebook for the U/L are a top set of 5-9 and backoff set of 10-12.

My question is should I be progressing the weight on the backoff set as soon as I hit the top of the range?

As its a smaller range (10-12) I’ll be hitting the top end far more often than on the 5-9 range.

Or is it just a case of… Read more

Hello all,

Lifestyle gym goer, wondering if its worth getting some preworkout as a pick-me-up following work before hitting the gym.

Used preworkouts in my younger days but not sure what the opinion on them is around here, do I just need to dial my focus in and crack on without it!?

If you think its recommendable – any recommendations?

Hello all,

I have spent most of the year dieting and am now in a good happy spot where I’m maintaining my physique.

My question is regarding cardio, I’m doing 15/20 mins post workout for general health and wellbeing but would you recommend me doing HIIT or just LISS?

HIIT definitely seems to affect my recovery more but 15/20 mins of LISS… Read more

Hi Kuba,

Running JP’s Upper Lower from the eBook, however can’t Deadlift so looking for alternative exercises.

I was thinking RDL but the Deadlift is programmed in to Upper 1 so not sure its a good swap, any ideas?

Session attached FYI

Hi all,

Do you believe its necessary to use Barbell Squat and Deadlift if building a solid physique is the main goal?

As these exercises can be tough to learn and hard to progress up to big weights safely for the average lifter, I’m wondering if Smith Squats/Hacks and a Deadlift alternative would give the same results?

Hello all,

Looking to swap out Deadlift from Upper 1 of JP’s ebook Upper/Lower due to issues with the exercise itself and my back.

What would be the best exercise swaps?

I’ve read RDL but not sure as this is an Upper session?

Attached a pic of the session to give perspective.

Hello all,

As a lifestyle gym goer focusing on health, fitness and generally decent aesthetic would it be advisable to run Upper / Lower / Upper running 3 days per week?

JP’s ebook has it running that one week and L / U / L the other, but not sure two leg sessions in one week would benefit my goals?

Hello all,

Towards the end of my sessions I have exercises like tricep pushdown, dumbell laterals, calf raises in the 15-20 rep range.

As I’ve done 4 compound exercises with warm ups prior to this should I still be doing one warm up set before these supplementary exercises?

As I’m using light weights for these exercises anyway its… Read more

Hello all,

As a natural lifestyle lifter, what bodyfat % would you look to diet down to before reversing into a good bulking period?

I’m never going to be getting on stage, so not sure whether I should be trying to get to 10% and below or not!?

Hello all,

If two diets were set up similarly overall, 2000 calories, both approx 200 P, 200 C and 50 F but the only difference was in food choices;

Diet 1 consisted of oats, almond milk, 5% mince

Diet 2 swapped those for cereal, semi-skimmed milk, chicken thigh (and accounted elsewhere for extra calories/fat)

What would be the… Read more

Hello all,

When in a gaining phase what do you do to maintain a decent level of CV fitness/health?

Is it worth keeping steps at 10k minimum, or would you just add in some HIIT post training instead?

What is the difference in target audience between the Upper/Lower in the Ebook Vs Education section?

Differences in both include more exercises, different rep ranges and exercises etc.

Hello all,

Would anyone be able to hazard a guess at my approx. Body fat percentage in the attached picture?

Currently dieted down from 280 – 230lbs
Height – 6’ 4
Weight – 230

Hello all,

From reading more into the straight sets Vs backoff sets debate I can see that the thinking behind doing a top/backoff set is to really increase the weight/intensity.

My question is would it be more optimal for a lifestyle bodybuilder to lift across straight sets to look after joints and avoid injury? Or would you recommend… Read more

Hello all,

Lifestyle gym-goer here, have cut down from 250 to 231 so far, looking to keep going to 210ish before a push up.

My question however is I have a 10 day wedding/holiday abroad in May, should I be finishing my cut the week before the holiday or should I look to finish up a few weeks earlier (if happy with body comp) and build… Read more