Hello,

i am currently at 6 protein feedings a day, but since i am a lighter individual (115lbs), i am concerned if i am having too little protein from whole sources per meal thus not enough leucine to spike mps. If total protein is hit, is that something to worry about? The distribution is as follows:

m1 pre-25g iso, m2 post-25g iso,…

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Following up on the previous question I had in the forum, I wanted to ask about the muscle groups that take 4 sleeps until hit again. Should I add an extra set on those since recovery period is going to be longer? Add an intensifier maybe on the second set of a given exercise?

That was my line of thinking too Oscar thanks. Was wondering on the muscle groups that take 4 sleeps until hit again. Should I add an extra set on those since recovery period is going to be longer? Add an intensifier maybe on the second set of a given exercise?

Decided to take this week off the gym, after 10 weeks of consistent training. I have been feeling pretty beat up, joints feel it a little, sleep and appetite havent been the greatest, so will be giving myself the chance to refresh and get back into it. I was thinking changing my split from push/back and legs/off/p/l/p/off to…

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When transitioning into an U/L, what are some things to pay attention to. What are the most common mistakes people make? Should nutrition be adjusted to meet a higher demand training session and what about warm ups and intensifiers?

i get that it is part of the process sure. I just dont want it to hinder my ability to perform with maximum effort, so i want to make sure i am on top of it + so that no injury is caused

yes i do.

Hello everyone, the past two weeks I have noticed some elbow discomfort, weakness and occasional numbness. I believe it is due to excessive gripping, curling etc which might suggest a tendonitis or inflamation in the whole area. This is something that happens primarily after pull sessions in which I am noticing my forearms getting very pumped…

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Hi everyone, what would you recommend in terms of fasted steps for someone training after M1? Currently in a surplus doing 22′ fasted steps every single day, just for all the benefits and not for additional calorie burning, followed by some light stretching. Schedule has shifted a bit due to uni and have to train in the morning most days,…

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Recently added one set of 45o hyperextensions to my program and wanted to ask about how to execute that one properly to bias and stretch the hamstrings over glutes or lower back. How should the set up look like, Weight distribution (plate/DBs)? , will an Increase in the angle by adding a plate on the front help? in which position should the…

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having the same question here. How long before your session do you have your pre meal and what does that consist of in terms of food sources and macros. I am having isolate as protein source in my pre meal and since it digests quickly, i was thinking of adding a serving of aminos little before i train, apart from having it intra. I train about…

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Hello, most popular means of progression in fitness are either taking reps or weight up in a given exercise, or even improving form. Can switches in tempo and idk a change in the angle in which an exercise is performed for example also be a means of progression? Or is that considered some other form of the given exercise and should be treated…

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been running this frequency for about 10-12 weeks with bw up about 5lbs

My arms and biceps more specifically dont seem to respond very well on a a high frequency approach. Current set up looks like: Tuesday*2, Thursday*2, Saturday*4. Same for triceps where volume is Monday*3, Thursday*3, Saturday*2-3 (not counting dips) with last set being intensifier in both bis and tris in all sessions. Is it a matter of…

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Hi everyone, what i have been doing lately in terms of my diet is having a decent amount of calories (primarily from carbs) on Tds, whilst I keep NTDs on the lower side, to the point that the two days have reached an 800kcals difference. I have always been cycling carbs between the two days, but not to that extend. Weight keeps on moving…

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I would rather not switch movement just yet, as i feel its too early for that. There is plenty of room from progression, i know it. Rep range adjustment, maybe tempo work and rep standardization. Sleep is the main issue now, deload is an option but indicators like rhr and hrv are at a pretty decent spot, so they dont point to that direction

Considering a little adjustment in food and target rep range for the following session. See how that goes and will reassess.

last time i took some rest was a week off training in beginning-mid August. However, i wouldnt say i feel all that beaten. I think it is a matter of improving recovery modalities, but again not sure

Hi! Unfortunately, the past two weeks I have noticed a slight decrease in my performance on my top heavy sets on pressing movements, in particular incline chest press and low smith press. Thing is, my higher rep back offs seem to be progressing rep wise still. What do you think might me the root cause(s). Everything, apart from maybe sleep…

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My personal approach is ok, what feels the hardest/works more/isolates? the muscle as much as possible. And I am picking movements based on that rationale, always bearing in mind the safety. So I go about what ”feels” like it does the more ”damage”, whilst not putting myself in injury risk and making sure my recovery is on…

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I am far from pro level muscle, just want to get the most out of what I am doing provided no compromises are being made in regards to intensity. Been training seriously for appr. 3 years, maybe less. I do follow a meal plan and I make sure I dont diviate from it.

Hi everyone, hope you are well, one question I would like to ask about the resistance profile of exercises in training. Is it something that should be taken into account when programming a session? Is there a timing and exercise sequence with different resistance profiles that seems to have a benefit? Could you explain that concept to me…

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Hi everyone,

my gym just brought a new hammer strength pulldown machine which I tried unilaterally the other day in the back portion of my training. However, something felt off. How would the set up on this one ideally be? Where should i aim for the elbow to finish and are there any cues to follow to improve my execution? How would the set up…

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Hi everyone, was thinking about introducing 1000mg of taurine prior to working out to improve endurance, hydration and to reduce post exercise fatigue. Is it worth it in your experience? What are the benefits, dosage and timing?

thanks clare, but isnt that just like having raw rice? I mean if it digests well,it should probably be fine.

Hi everyone,
Looking for a fast digesting pre workout carb option and considering hydrolysed for that you can also mix in shakes (have it on the road) , as don’t think it’s the best thing digestion wise to consume rice flour in its uncooked form. Cooking with it is difficult though as it’s not the same as regular cor. Has anyone had any…

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Came out of a diet and still quite lean. Was thinking maybe supplementing with iodine or selenium see if that helps, however i suppose it will improve with time as food and bw go up

I am taking a multi that has b12 yes. Been eating eggs,lean beef and yoghurt on a daily basis too. For carbs, i do oats and rice/cor/rice based cereal sometimes and fruit. For fats i have my added fats from the lean beef and i also add some nut butter in my last meal. On ntds i also have a meal with whole eggs. I do supplement with omegas,…

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Hi guys, got bloodwork done and have couple of questions regarding some markers. Little conserned over b12, hdl and thyroid hormones. I am not a ped user, however i wanted to ask if something is alarming and what can i do.

Β12 1383.0 pg/ml way over the reference range

Total cholesterol 65 mg/dl

HDL 27 mg/dl low, but total cholesterol normal

…

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hello Stefano, i absolutely can relate as i am a little stubborn myself. However i do think that over the years it would be wise to try different things and approaches in regards to training, nutrition, recovery etc. You can always go back to your own approach after working with someone, having also gained knowledge over what works for you…

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Thanks Louis for the reply. How about overhead pressing? I suppose I should avoid that one as well. How should I approach logbooking? Go by feel on everything on a safe rep range? [/quote]
Hi Georgios, I personally have been able to press fine even overhead pressing. However I would suggest switching all pressing to machine press or… Read more

Hello, has anyone ever had a bulging disc injury, how should someone adjust training? Any tips or anything that needs particular attention?

Lowered it so as to promote digestion really, not that i had a major issue, but it does work very well. Appetite has always been a struggle for me, so experimenting with a lower intake for a while. Hunger and digestion are both way better so yes incorporating some more would be a wise choise. Any preferences in terms of meals/quantities?

i would always opt for a little more myself really. Havent really been doing macros, i usually follow a meal plan but i have a rough idea of how much protein is in each food source. This should come to about 150g protein give or take

The portion sizes have been slightly higher in the past. I purposely lowered the quantities so as to promote digestion and indeed digestion has been very much improved. When it comes to recovery, i havent really noticed all that much of a difference. However i have been running the diet for close to two weeks

thanks for the reply, given the plan as of right now, where would it be best to increase in your opinion on td and ntd. Do you see any meal particularly low? Or maybe a meal that would benefit from more?

Hello everyone,

when discussing my diet, i am often told that i am undereating protein. I am 172cm, weighing 120lbs at about 10% bf. In my diet right now, the protein quantities i have per meal are as follow: (whole sources). I also have a total 15g eaas, split into 5g in the am and 10g intra along with 10g glutamine am split between am and pm.…

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thanks clare, that is true. It goes without saying that i am going to be sticking to what feels somewhat safe at this point.

Exercise selection definitely needs to be addressed. Just thinking of incorporating some more upper body work on lower days, as they will be less taxing lets say due to be not hitting any compounds. Leg work right now for me is isolation based. Leg press triggered the pain really, too much load to placed on lower back i suppose.

For some reason, system doesnt let me upload photos. To be fair though, thats not needed as i pretty much need muscle everywhere. Except maybe delts which are bit overpowering. Change of split (more like redistributing really) is because i cant really (or at least fancy to) dedicate an entire leg workout towards legs as i am not able to squat,…

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Hello everyone, unfortunately i strained a lower back muscle in my training. During the rehab period and as i am doing my physio, it would be better if i stay away from rdls, any leg press or squat pattern, as well as bent over rows. The split i have been running for a while now is upper/lower/off/push/legs/pull. However, given the circumstances…

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Can you outline your diet for us to take a look at?

sure. TD looks as follows

m1: 70 oats, 70 berries, 200 egg whites, 10g iso +multi, vitC, probiotic, acv, d3k2, omegas

m2 (pre): 75 cor, 80g chicken

intra: 10 eaas, 10 hbcd

m3(post): 20g rice/cereal/cor, 100g banana, 30g iso +magnesium glyc

m4: same as 2

m5: 37.5g rice, 100g… Read more

currently at 120lbs, 172cm

sure. TD looks as follows

m1: 70 oats, 70 berries, 200 egg whites, 10g iso +multi, vitC, probiotic, acv, d3k2, omegas

m2 (pre): 75 cor, 80g chicken

intra: 10 eaas, 10 hbcd

m3(post): 20g rice/cereal/cor, 100g banana, 30g iso +magnesium glyc

m4: same as 2

m5: 37.5g rice, 100g lean beef, sauerkraut + dig enz, omegas

m6 pre bed: 170g 0% greek yoghurt,…

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Hello everyone, been struggling with my bathroom regularity as i do find myself using the bathroom maybe once every 2-4 days, which i think is not ideal in terms of bowel movement frequency. Any tips?

still trying to work on pre bed routine. Deep sleep remains an issue and i keep waking up earlier that i am supposed to. No extra rest has been taken. Limiting screens, caffeine and eating bit further from sleep. Getting to sleep is not much of a problem for me rn[/quote]

Why are you so resistant to taking a few days off training if it… Read more

Hello guys,

now that fatigue management is somewhat better post diet, i am thinking about shifting into an upper/lower/off/ppl/off type split. Could you provide me on instructions on how to structure each of the five weekly sessions? Maybe give me some examples in terms of exercise selection/volume?

still trying to work on pre bed routine. Deep sleep remains an issue and i keep waking up earlier that i am supposed to. No extra rest has been taken. Limiting screens, caffeine and eating bit further from sleep. Getting to sleep is not much of a problem for me rn

being lean comes with all of that and aggressive diet made me sacrifice some muscle in the process too due to mismanagement. Goal is to creek up bw in a moderate to aggressive bw gain of 0.5-0.8/week and that i hope should do the trick. Maybe will try lowering expenditure a bit as rog the past 4 weeks has been ok and havent really touched food… Read more

being lean comes with all of that and aggressive diet made me sacrifice some muscle in the process too due to mismanagement. Goal is to creek up bw in a moderate to aggressive bw gain of 0.5-0.8/week and that i hope should do the trick. Maybe will try lowering expenditure a bit as rog the past 4 weeks has been ok and havent really touched food…

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