[Erik]

Get yourself to maintain kcal or just above.

Make sure nutrition intake and supplements are all bang on.

Don’t over train and do to much in the gym. Your body needs to be healthy and recover to get test levels back in a good spot

Could the low test be the reason I couldnt restore body composition as I wanted after holiday. I mean maybe the hormone imbalance could affect that? And could also maybe be a reason to why I’m very loose and not as hard. I mean libido is completely gone etc.[/quote]

yes 100%[/quote]
What would you do in my situation here? Calories have increased and the weight have gone up around 2kg in about 10 days, I guess that’s my glycogen being filled up. Steps are at 15-16k and have 45min cardio walking incline on my 2 rest days. So output still kinda high but currently not working so I guess recovery is as good as it can be. Sleep is improving night by night, training progress every session now. When I’m writing this I feel like am answering my own question which would be to lay low and just give it time. But if you were me would you do something more or less, add something in supplementation like zinc or something like that to speed up the recovery.

[Erik]

Get yourself to maintain kcal or just above.

Make sure nutrition intake and supplements are all bang on.

Don’t over train and do to much in the gym. Your body needs to be healthy and recover to get test levels back in a good spot

Could the low test be the reason I couldnt restore body composition as I wanted after holiday. I mean maybe the hormone imbalance could affect that? And could also maybe be a reason to why I’m very loose and not as hard. I mean libido is completely gone etc.

[Erik]

Mots c 2mg a day and Reta 0.5mg – 1mg a day

Just for bodycomp or could it help me add tissue?

[Erik]

Erik it’s one of the most heavily researched supplement ever , with thousands of studies . A simple google search will give you the benefits .

Yes i know, just curious! Have ordered some now:)

[Erik]

Hi Erik, I think you will struggle to find product quality higher than ours as we try and focus hugely on super high quality ingredients. The better quality the ingredients are the better absorption your body will have.

Yeah that’s what I’m thinking. What benefit do you see from it, like could you pinpoint something you physically can experience from taking it?

[Erik]

Great split I have a lot run it,

This looks like too much movements 9

Movements is over kill mate your looking at like 18/20 sets

This frequency and this much volume = no progress

6/7 movements max 16 sets max for this session if you are doing ppl rest upper lower rest

One upper session is needed or you are doing 1 session every 2 weeks way too long between movements

Thanks for feedback Kuba! I’m actually doing progression in this session, though I’m having just two sets for each movements but just one for my shoulder press and Incline press, also just doing one set for my pull up. So I’m about 15 sets total. So would you prefer programming this rotation as a ppl with two different rotations and keeping u/l the same? And with the ppl rotations maybe just switch first two exercises? And not having two whole different sessions with different exercise selections.

[Erik]

if you gained 7kg in 11 days you best believe you added some decent body fat there so thats going to take some time to come off. How long is impossible to say – maybe 3 weeks might be 6.

Protein always stays a consistent from direct sources.

so just never reduce your protein portions in meals. Simple as that 🙂

So the fat I’ve put on is in one way easier to drop of then “regular” fat. Like in the beginning of my cut. I mean is there any difference now compared to when I started to cut? Is this fat easier to get rid of if you know what I mean.

[Erik]

Don’t touch proteins imo

And yes seeing the body changing in holiday was the risk of enjoying food in holidays

So depending on how much you have been consuming, it will take time or not

That’s why keeping the plan in holidays is a much nicer approach imo (with one or two free meal still) cause once back at your daily routine after holidays, you don’t feel bad into your skin and you don’t wonder much questions also; and also you don’t become impatient of seing the inverted curve to happen.

Impatience can lead to lack of motivation and giving up after.

So now be patient, stick to your routine, don’t touch proteins.

For people like us who can take 1/2kg of water in holidays, in one week you can have “almost the same shape” but if you or “us” we add 6/7/8 extra kg, it would take several weeks to come back

I guess it Will take several weeks then. Gained about 7kg in 11 days so yeah it went too south but never experienced anything like that, when starting to eat I had a hard time stopping. But lesson learned.

[Erik]

I have no idea how much you ate on your holiday or how much scale weight or body fat you’ve added.

Don’t obsess with time frames.

Just get back to to your pre holiday diet plan and continue treating it like a cut, dropping food and/or adding output until you’re back down to a reasonable composition.

Stay disciplined and don’t fall into the trap of binging and restricting. You can then focus on beginning a slow and steady, successful gaining phase.

I would keep protein to the upper range, providing digestion is good.

So keep protein at 260 and still increase it when doing next kcals drop when some protein get lower when carbs getting lower?[/quote]

You don’t need to keep increasing protein. Why would you increase it when doing a calorie drop? Keep whatever your target protein amount is consistent during the cut and drop carbs/fats. If carbs and fats become very low and output very high towards the end, then you may eventually need to drop protein amounts too until you switch to gaining again.

[/quote]

Yes but some protein disappears when dropping carbs because carb sources contains some protein. So therefore I am asking if I then should increase protein so it stands on 260 the hole time or just let it shrink a bit because of carbs getting lower?[/quote]

Always hit your protein target from direct sources only. Any incidental protein from other sources are just additional. Therefore reducing carbs will have no impact on your direct protein target.

[/quote]
Got it! So when dropping kcals I shouldn’t bother for when example lifesum saying I’m eating less protein when cutting carbs duo to direct protein sources still remains the same? All protein from carbs and fat are then just additional and then doesn’t “count”?

[Erik]

I have no idea how much you ate on your holiday or how much scale weight or body fat you’ve added.

Don’t obsess with time frames.

Just get back to to your pre holiday diet plan and continue treating it like a cut, dropping food and/or adding output until you’re back down to a reasonable composition.

Stay disciplined and don’t fall into the trap of binging and restricting. You can then focus on beginning a slow and steady, successful gaining phase.

I would keep protein to the upper range, providing digestion is good.

So keep protein at 260 and still increase it when doing next kcals drop when some protein get lower when carbs getting lower?[/quote]

You don’t need to keep increasing protein. Why would you increase it when doing a calorie drop? Keep whatever your target protein amount is consistent during the cut and drop carbs/fats. If carbs and fats become very low and output very high towards the end, then you may eventually need to drop protein amounts too until you switch to gaining again.

[/quote]
Yes but some protein disappears when dropping carbs because carb sources contains some protein. So therefore I am asking if I then should increase protein so it stands on 260 the hole time or just let it shrink a bit because of carbs getting lower?

[Erik]

I have no idea how much you ate on your holiday or how much scale weight or body fat you’ve added.

Don’t obsess with time frames.

Just get back to to your pre holiday diet plan and continue treating it like a cut, dropping food and/or adding output until you’re back down to a reasonable composition.

Stay disciplined and don’t fall into the trap of binging and restricting. You can then focus on beginning a slow and steady, successful gaining phase.

I would keep protein to the upper range, providing digestion is good.

So keep protein at 260 and still increase it when doing next kcals drop when some protein get lower when carbs getting lower?

[Erik]

A lot of us will favour having two rotations simply because it gives you a longer progressive runway , it allows you to challenge muscle with different kit . E.g a smith high incline and a machine shoulder press . Both similar movements but different pieces of kit .

Do you see more benefits having two completely different rotations with completely different exercise selections or just switching first 2 exercises? For example push a starting with a chest movement and then push b starting with a shoulder movement. And the same with pull, start upper then on pull b start with lats etc.

[Erik]

Hunger hormones get skewed during the tail end of a cut, when body fat levels are very low, so when you begin to re-add more food your body is struggling to signal when you’re hungry and full. It’s very easy to overeat, so this is where you need to be disciplined and have some self control. Those hormones will re-balance once you lay down some more body fat, but you need to be careful not to binge while your body is still adjusting.

Make sensible food choices. Fill up on vegetables. Choose grilled meats. Eat plenty of fruit. Drink lots of water. Stay active and utilise those calories.

How much of this could just drop of once I come home and get dialed in again? I mean how much fat could I add on a 1 week holiday?[/quote]

Depends how much you’re eating. If you are binging consistently for a week, a lot of scale weight will be water, but you will be adding some bodyfat for sure.

[/quote]
Yeah i feel like shit when looking at the mirror right now. 14 weeks of hard dieting with no Cheat meals and refeeds just gone… hope most is water

[Erik]

Back to diet you were on to get back to end of diet weight then reverse out from there

Thanks Jordan! So get back to end of diet weight and then reverse from there, got it!

[Erik]

Normal when dieting , everyone feels this . This is the actual hard part that takes discipline.

Now when on holiday im trying the best i can. But when i get home, should i do something special then? Should I go back on a calorie deficit for some week or two or how should I approach this now when I have been on holiday eating more then I should