[Ege Kuter]

Hi Allison,

Thanks for reply,

I’ve tried vacuums before, but I’m not sure how many sets or how long I should hold them for. How often would you recommend doing them ?

[Ege Kuter]

Hi everyone,

Sorry for the late reply I haven’t had internet access for the past few days. Here’s my current fiber setup that I’ve been trying:

Meal 1

100 g blueberries

100 g oats

Meal 2

100 g pineapple

100 g carrot

100 g green beans

Meal 3 (pre-meal)

I don’t take any fiber in this meal

Meal 4 (post-meal)

100 g banana

Meal 5

100 g pineapple

100 g carrot

100 g red pepper

100 g broccoli

Meal 6

100 g pineapple

100 g carrot

100 g red pepper

100 g spinach

This is my current fiber intake plan. I’ve been running it for a while to see how digestion feels.

Do you have any suggestions or changes you’d recommend?

[Ege Kuter]

So just to confirm my ab frequency will be 2x ab crunch machine / 2x rope crunch / rest / repeat. Is that right?

[Ege Kuter]

Hi crew,

Sorry for the late reply I haven’t had internet access for the past few days.

My gym has an ab machine. I currently have two different upper and two different lower sessions.On both upper days, I start the session with the ab crunch machine and on both lower days I start with hanging leg raises.

Since I do my ab work at the beginning of the session, I’ve been doing the same movements on both upper and lower days without any rotation.

Based on what you all suggested, I’ll keep doing the ab crunch machine at the beginning of my upper sessions and switch to rope crunches at the beginning of my lower sessions.

Appreciate everyone’s input thanks a lot!

[Ege Kuter]

thank you guys

[Ege Kuter]

thanks! appreciate it