[Ryan]

Picking up on the back of this, if the goal is to stay fit and healthy with any additional muscle being a bonus would PPL be acceptable for 3 sessions a week?

Obviously only hitting each muscle every 7 days but the goal is not to be on stage.

[Ryan]

Hi Kuba,

I know you’re a big advocate of PPL however opinions on a lifestyle split for 3 gym sessions a week?

PPL still king or U/L for better frequency?

[Ryan]

Barbell row

Thanks JP!

[Ryan]

Agree with Dan –

What Is the purpose of the test is the first question I suppose – to check health? Checking your hormonal set up?

Peter, what would you suggest for somebody looking to check up on health generally?

[Ryan]

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

[Ryan]

Kuba, whats your opinion on Slow Vs Aggressive cuts?

I’m talking for a lifestyle gym goer who is looking to shed 20ish pounds…

Say maintenance is 3000ish, is it better to hit 2000kcal, 10k steps, daily 30 min cardio from the off and smash the weight off

Or would you still recommend dropping calories gradually and increasing steps/cardio as tools once weight stalls?

Interested if theres a difference as I see the benefit of the latter for somebody competing such as yourself, but sometimes quicker cuts can help with adherence for lifestyle lifters?

Aggressive mini cuts are great when offseason has first been pushed hard in advanced trainees – it isn’t something I feel like can get implemented with most unfortunately due to adherence issues and not being able to get to a posting where something like this would be possible

Lifestyle lifters I would go with a slightly less aggressive approach 20 lbs I would aim to drop over 7 weeks whcih is 3 lbs per week rate of loss that can be done very easily without anything drastic [/quote]
Wow, appreciate the insight bud!

So I’m guessing for a 7 week cut you’d go straight in with no messing around? I mean keep steps and cardio in from day one rather than tapering cals down and activity up as the 7 weeks went on?

[Ryan]

Kuba, whats your opinion on Slow Vs Aggressive cuts?

I’m talking for a lifestyle gym goer who is looking to shed 20ish pounds…

Say maintenance is 3000ish, is it better to hit 2000kcal, 10k steps, daily 30 min cardio from the off and smash the weight off

Or would you still recommend dropping calories gradually and increasing steps/cardio as tools once weight stalls?

Interested if theres a difference as I see the benefit of the latter for somebody competing such as yourself, but sometimes quicker cuts can help with adherence for lifestyle lifters?

[Ryan]

Check out JP’s ebook mate, there’s a ready to go Upper/Lower split

[Ryan]

Hi Kuba,

U/L or P/P/L for a lifestyle client training 3 times per week?

Looking to prioritise health and fitness over pure muscle gains.

[Ryan]

I just stick some Amazing Grass Greens Powder into my protein shake!

[Ryan]

Loving the progress on the fitness work JP.

Its got a fire lit under myself to get legit fit and be a hybrid of looking good but being fit as fuck too!

How would you suggest one goes about attaining legit fitness, stick to one machine (rower, bike, ski etc) or mix it up? Also I’m guessing mix up the sessions, so some short and hard slogs mixed in with longer stuff which is a bit easier?

[Ryan]

So in terms of body composition having cereal instead of oats or choosing chicken thigh instead of mince is fine?

Hey, so I fully agree with the above that Clare and Rhea have stated.

If the overall calories are the same then yes you can definitely say the body composition difference would be very minimal if any.

If cereal digests better than oats, and the same for chicken thigh over mince then I would see no problem with this. The amino acid profile will be different from chicken thigh to mince but as long as you are eating a varied, nutritious, wholesome diet, training hard then I’m sure body composition will not be affected from choosing cereal over oats. [/quote]
Makes perfect sense, thanks Pheobe!

[Ryan]

So in terms of body composition having cereal instead of oats or choosing chicken thigh instead of mince is fine?

[Ryan]

Jordan , ye it’s funny how you can just switch focus and then crack on , I did it before when I played rugby , I literally a matter of months before deciding I wanted to do bodybuilding , I played for England u18 , but once I got dropped by wasps after that, I was like ok fuck this let’s have a crack at this bodybuilding shit – few months later was onstage . Feels much the same here now, it’s the same mindset just switch the focus . Atm my bjj is frustrating , but just because of my body weight , I know for an absolutely fact that in a few years time I will be competing at world championship level – just because when you understand how to reach goals , the goal itself is irrelevant , you just do the work and that’s it ? , that’s what I really want this log to help those that are on the other side of bodybuilding with , to understand that you can do anything you set your mind to! And that it’s ok to have wobbles too, I have them and I share them all on here ! It’s taken me over a year to get to this place of being on legit trt and on the way to being healthy again , but also still trying to look good and be proud of a physique ? , we can defo have it all if we work for it

Food wise , well it depends how many days I do before I then eat some cake haha! At the weekend I finished off some Easter choc. But then from sun – today I have been at 2200

Ish cals , sat night I will have a banging meal

Out with Corinne and probably have a couple cocktails , so that will bring my weekly cals back Up a bit and then I will go back to low cals sun onwards again and drop off more weight ?

Love it, also may sound strange as I always sense a passion in your responses on here over the years, but especially recently there seems to be a different energy about you! Intrigued to see your journey to world championship competition and in a personal sense too

[Ryan]

If the cardio is just passive for fat loss, then yes it makes no diff , but I would still keep a couple stints of cardio a week in that are shorter harder efforts just to keep fitness and cv health optimal . Don’t over do the fitness work in a deficit , but keep some too

If one was to hit the Rower after each session what would you recommend for shorter, harder work to keep CV health good?

10 mins all out? Or hit 2000m and work on our time etc