After my diet I’ve kept running ppl rest u/l rest. So I have 2 rest days a week, but I have had cardio + abs on those rest days, which means that I don’t have a day a week where my body can rest and have any that are completely nerve-systemic fatigue. I feel now when im pushing up making progress I want to optimize recovery even more because… Read more

I recently developed some pain right below my kneecap after coming back to training. I had been sick for a while and then jumped straight back into my usual routine (about 12k steps a day plus training. Now I only feel pain when going down/up stairs or when sitting deep into a squat, but not when walking normally. The pain feels like it’s right… Read more

I feel like it was the right decision to end the diet even though I fucked it during holiday and only got worse in the gym and felt bad after that. But now when I got back blood work for testosterone I feel it was absolutely the right decision. Blood came back at 8.0nmol/L which for my age is slightly under reference… I’ve always been in the… Read more

Have now decided to leave the diet phase and focus on building muscle again, even though I’m not where I wanted to be body composition wise my body is now just exhausted from going forward and backwards. So to my question, is there any supplements/peptides I could use now in a growing phase to keep body composition so good it can be, maybe use… Read more

Hey guys! As some of you know, I dieted for 14 weeks and then kinda messed it up on an all-inclusive trip where I binged pretty hard. When I got back home, I jumped straight into my routines again, stuck to them well, and dropped 6kg in the first week, plus a bit more after that. But like I’ve mentioned before, even though my body weight got… Read more

Hey guys! Wondering if it could benefit me to split my unwind intake and take 2 caps post workout and then 2 pre bed. Im currently just taking magnesium so right now I’m taking 2 cap on wake, then 1 cap pre workout. Then 1 cap post workout, then 1 cap pre bed. 1 cap equals 500mg bisglycinat. My question is if I should then remove 1 cap from… Read more

Hey guys! Been running with a lower budget curcumin for a while and now I’m curious on testing out the cure coming. What difference could I feel from switch up to a high quality curcumin? Just curious to know if I directly would feel any difference in maybe recovery and gut health. What are you guys experience when first taking cure coming or if… Read more

Hey guys! Just some simple questions regarding my diet and body composition now after holiday. So first just a quick recap. Dieted for 14 weeks, stayed on track the hole time, took down bodyweight with 10kg and got lean. Then went on an all-inclusive holiday for a week and binged a lot. So went up 9kg in 12 days. The first day at home I was… Read more

Hey! Asked before about thoughts on having two rotations on a ppl x u/l. I’ve come to the conclusion that maybe I feel like keeping ppl the same all time but then having an upper a/b and a lower a/b with upper a more chest, shoulder and tricep dominant and a upper b with a more back dominant session. Right now I have my upper a like this:
Pec… Read more

Hey! Back to full routine from holiday. As Jordan told me to, get back to same output and input as before holiday. And now I hope some water will rinse off, what timeline do we talk about here where I can see my physique without any water retention? How long do you guys think it will take to empty my glycogen restores and not look so bloated… Read more

Hey guys! What’s your take on having 2 rotations per session in a ppl x u/l. Having a push a/b, pull a/b upper a/b etc. Or do you see more benefits of keeping sessions the same and just drive up progression keeping the same movements over and over, thanks!

Hey guys! Currently at holiday in Greece with all inclusive. Have been dieting for 14 weeks up to last Saturday. I now feel like I have a minor eating disorder. It’s like when I’m getting full my body still wants more, I mean it’s logical because I guess it wants to refill glycogen and restore hormones but how do I manage this? My stomach is… Read more

What do you mean 4 shakes? And yes, 7 days left on my diet

48g, 7 days left on my cut

Hey! Will keep this short

Meal 1: 30g oats, 40g whey, 25g blueberries 15g almond butter

Meal 2: 30g rice, 250g chicken (uncooked), 40g sauerkraut

Meal 3: (pre) 70g rice, 250g chicken (uncooked), 40g sauerkraut, 50g pineapple

Meal 4: (post) 70g cor, 40g whey, 50g pineapple

Meal 5: ninja creami: 500ml almond milk, 50g whey

Meal 6… Read more

Hey guys! Someone ever has problem during last weeks of dieting with breathing during sleep? I don’t mean waking up not feeling you can breathe. Like sleep apnea. But waking up early and can’t sleep again because you feel like you don’t get enough oxygen. You can breath but you have to do It manually, so you can’t sleep because exact when you… Read more

In my head i just want to go deep down now and just dig down and get lean lean. Have been dropping calories now by a 100 from carbs and have now experienced some lack of sleep quality and also a bit harder to fall a sleep. Do you guys think I’m too low or is this just something that happens 10 days out? Last week I dropped 0,8kg so weight is… Read more

Hey Guys! Have been dieting now for 12 weeks and 2 to go. Down 9kg at the moment and feel some hunger and fatigue. But just 10 days left. 4 days after my diet end I’m going to Greece with my friends, all inclusive. So a lot of food are going down to say at least. My question is how you guys would do in this case. There is a gym at the hotel so… Read more

Hey! This is like the third time talking about this, but this makes me so frustrated you can’t imagine. Have been dieting now for 10 weeks, had a very good set point though, already with abs. Now I only have 2 weeks left and still going down in weight. Starting to look pretty good but… my face, can’t really take a picture on Snapchat because I… Read more

Currently dieting and have around 5-6 liters of water a day, but I’m not tracking salt intake so seriously. The only thing I track when it comes to salt is in the morning when I have 2g at wake up with some magnesium. But other then that, I have around 2-3g per meal so say around 15g total per day. Is that too much and if so how should I have… Read more

Hey! Dieting right now, have quiet visible abs. But under my abs below my bellybutton I’m quite swollen right now, feels like I’m holding a bit water there now. If I’m relaxing my stomach I’m getting a little baby stomach as some pro bodybuilders when they relaxing if you understand what I mean. What could cause this? Are there any… Read more

Hey! At the moment I’m eating 3000 kcals a day. Currently losing weight and have 12k steps with 1,5 hour cardio in total/week. I have been dieting now for 8 weeks and 4 weeks to go. I have prioritized training very much so haven’t seen any reason to lower kcals when I’m still losing weight every week. But now with 4 weeks to go. Do you see any… Read more

What are you guys take on high Potassium intake for debloating and for fluid balance?

Hey! Many studies show a nap can save a sleep deprived night. What are you takes on that? Do you use naps and how do you implement those?

Got it boss!

Hey guys! Because of an injury I have rested two days now and with that had my rest day kcal intake. I’m weighing myself every Saturday on wake after going toilet. Today I’m -1,3kg lighter than last week. How come I have lost so much when I have not had any difference in intake or output then I used to. Could this be I sign to not lower kcals… Read more

Understood but something here isn’t right. Have not had this kind of pain before and because it affects my job and my regular lifestyle I maybe need to rest from pull day?

Hey! Have some pain in right upper lat when I contract it. If I’m just holding my phone in my right hand and have an 90 degree angel with my elbow im feeling it. The thing is it gets better during the day and is worse in the morning because when I’m laying down sleeping the pressure makes it worse. But the thing is because it gets better I’m… Read more

Hey guys! Currently dieting and down around 5kg now and have been going for 8 weeks. Calories are still high and around 3000 a day. Prioritizing output so I still can keep food high. I’m now wondering if there is any positive outcome for me to have a refeed with maybe 200g more carbs one day. Training still going good and volume just a little… Read more

Hey guys! I am now down -4kg since diet start 5 weeks ago. Keep getting leaner but I’m starting to realize my face still holds some water and still kinda pluffy. And not where I would like it to be correlated to my now some lean physique I think I should look dryer in the face. Could this be stress related or maybe something to do with salt and… Read more

Hey guys! I have a problem. I think my delt is kinda dense in my side pose if I hit a side chest for example but I still feel very small and not wide as I would like to if I just stand regularly or walking. I have not those broad shoulders I would like to have. Currently running a ppl rest u/l rest. With 2 sets of shoulder press at push and 2… Read more

Hey guys! I’m now 4 weeks into diet and have lost around 2,2kg still taking it slow and controlled. Eating 3000 kcals on training days and 2800 rest days. With 350g carbs, 270g protein and 50g fat. Now to my problem. I’ve seen I have gained some water or inflammation in my face. And only in my face. What could this be? Could it be something… Read more

Have around 8 sets Shoulder sets spread out the week with 2 sets of press, 2 sets cuffed single lateral raises, 2 sets of lateral raises in machine and 2 sets of crusufix. Been running ppl rest u/l rest. And have 2 of the sets before my leg day. I’ve been hearing people having problem developing shoulders but when they have lowered the weight… Read more

Have been going from 8 to around 15g creatine due to what Jordan have been saying. Is it possible to gain some water retention because of the higher intake now because I feel I look more bloated in the face or is it just in my head?

How come i feel cold at first when I’m hitting gym? Eating atleast 1h before taking pre no stims but still feel kinda cold. It disappears once I’m getting sweaty but I ain’t feeling in the mode at first if you know what I mean

Hey guys! Today was the first night ever I needed to go pee 4 times in one night, usually it’s only once. I don’t know if it’s about drinking too much before going to bed. I mean I think I drank around 3 liters between 6pm and 10pm going to bed at around 11pm. What do you guys think the problem can be and how can I solve this? The first… Read more

Hey guys! Have been feeling cold in my hands sometimes even though rest of my body is warm. Can sometimes even feel cold going in gym even though I’m wearing full pants and hoodie. Not a great feeling, do I have a problem with blood circulation? And how so? I’m 20 years old and completely natty

Hey! I have added the one as new multivitamin combined with my omega 3, d vitamin and curcumine but get stomach pain 10 minutes after. I know a high concentration multi can cause this but how do I solve it? I take it with my breakfast.

Maybe it it’s my protein power causing acne. What could I replace it with. I mean 2 of my meals consist of oats and whey and cor and whey. Already having 500g of chicken a day. 5% minced meat is out of stock until first of may. Should I try to replace it and see if I get better? can’t understand what causing it though in the protein power,… Read more

How should you think when doing Incline, having a hard time to get tension in my upper Chest. I know a shoulder flexion need to take place and therefore have a closer grip. And then not arching your lower back. How do you guys set up and think when doing inclince:)

Hey Guys! Im planning to start cutting first of April and planning to go down to maintenance now next week as it is the last week of March. Currently at 3988 kcals, 501g carbs, 293g protein, 78g fat. Should I immediately drop just over 500 kcals? And if so, should I pick these mainly from carbs or should I also increase picking a little from…

Read more

Hey Guys! Im planning to start cutting first of April and planning to go down to maintenance now next week as it is the last week of March. Currently at 3988 kcals, 501g carbs, 293g protein, 78g fat. Should I immediately drop just over 500 kcals? And if so, should I pick these mainly from carbs or should I also increase picking a little from…

Read more