Hi,

For some context, I’m currently training for the Royal Marines and therefore my training is reflective of this. I am training push + interval sprint session, pull + CV conditioning, legs + boxing, rest, upper + CV HIIT, lower, rest.

I am absolutely hammered all of the time, to the point where sometimes getting out of bed is challenging. All…

Read more

Hi,

I know this may be a bit of a stupid question as each goal is going to massively vary person to person, also I may be overthinking it (if i am please just tell me to shut up) but I just wondered if anyone could give any examples of goals that they have/had. Just to give an insight into an example of what effective goal setting looks like.

Read more

Will give it a go, thank you for your reply and for all the information you are constantly sharing (even if half the time it is just screwing peoples heads back on)

Hi,

Made the switch to UL about 6 weeks ago and im loving it. Making the most progres ive ever made in this time frame and the sessions are awesome (feel absoloutely hammered every rest day). I really want to give full body a go now and then come back to UL when i have rinsed the most i can out of FB training.

I just wanted peoples advice…

Read more

Hi,

I’m 17, have been dieting for 12 weeks now… pulled off 20lbs and feel in a good spot to push up again. I just wanted to get other peoples opinion on whether I am lean enough to go again. I only have a current photo of a poor front lat spread, apologies.

Thanks George

https://postimg.cc/xNrbY0Bm

Hi,

I’m two weeks out from ending the diet phase.

I’ve dropped 20lbs so far in 10 weeks and I am looking very lean now so ready to start the push up.

Would the next actionable step to be get food back to maintenance and out of the defecit, then look to push up a pound a week.

I see some people rebound out of a diet and put on a lot of weight…

Read more

Okay cool, will pull another 400 cals and add some more CV and then things should start moving quicker. Thanks for getting back so quick

I dropped almost around 800 calories from maintenace and added in more CV so expected a massive drop but it only slighlty dropped, so im going to look to drop food and more CV again now to try get things moving quicker

Hi,

I started a minicut a couple of weeks ago to bring composition back in and to get appetite firing again. With the aim to be in and out within 4-6 weeks. Over the first two weeks i pulled off around 3 lbs and things were moving perfectly regarding training/appetite. Sadly, midway through the third week I got quite ill and was being sick and…

Read more

Okay will do, thankyou

I will try this for a few days and then see how I feel. Then i will decide if i need to pull back like you and Kuba have said.

Thanks very much, I appreciate your quick responses

So if i was to go about it this way and im not gaining at 5.5k cals would you just pull 1k from this and go out of the gates aggressive and then see how things move after a week?

Hi all,

For some background I am 17 years old and currently weighing 204lbs on average (AM fasted). My rate of gain has been steady aiming for a lb a week and for this reason ive held pretty decent composition so I aim to push up to 220lbs this time round as last time i pushed up i got to 206. I am mid way through a push up and training…

Read more

Hi all,

I’m currently at the 14 week mark of my push up and have gained around 13 pounds so far, my rate of gain has been fairly slow and im already at 5k calories.

I intended to gain more than this each week but I don’t have the appetite to push food much higher.

I know the obvious next step is to increase food even more and just deal with it but…

Read more

Hi all,

Woke up this morning with severe stomach cramps that subsided into cramps with a wave like pattern and within a few hours all pain had passed.

I have had this exact pain a few weeks ago when I implemented a digestive enzyme, so I decided to stop using it. These past couple days I decided to give it a go again and this pain has occured…

Read more

Hi,

I sleep 9 hours a night and have a consistent bedtime and waking up time.

over the last two months ive started using dream sleep to help with the quality of my sleep

Ever since ive been having very vivid dreams and deep sleep and feel refreshed upon waking up

However, after around lunchtime i find myself nearly falling asleep whilst working…

Read more

For background i am 17 and currently 192.2lbs

Currently in a push up phase, cals are at 5k at the moment and weight is still moving… will look to push food when weight stalls.

I have eaten at 6k calories before and not really experienced any problems.

However recently a couple of days in the last few months I’ve had quite bad stomach aches and…

Read more

A bit of context, I am 185.2lbs currently upon wake and have attatched my physique.

(as you can see I don’t have much muscle currently)

I am just curious as ive been following a push pull legs split since i started training (2 years ago) when i was 14-15 years old.

I’ve been watching through the education series and I’m having second thoughts…

Read more

Okay will do thanks

haven’t had a deload in a while as it hasn’t been necessary.

currently lifts are progressing nicely but this past weekend i have come down with a cold.

Today i feel better but not 100%.

Should i just continue training today and pull volume to half until feeling 100% or take a deload now so i can fully recover.

Thanks

Okay will do this for a week and see how weight/visuals move, thanks for your reply

Currently eating 4202kcal, 686g c, 43g f, 263g.

Realizing now might be the time to bring fats up due to weight not really moving much and carbs already being decently high.

I am 185lbs looking to push anywhere up to 225lbs this push up.

Any help would be greatly appreciated, thanks!

The highlighted yellow is where I plan to add fats in for this week.

100g cor

100g frozen berries

40g whey

30g honey

Squares bar

Intra:

50g cyclic dextrin

JP Eaa (2nd sesh with this) [/quote]

Add fats to the pre workout meal – if it is a BG issue then its likely being caused by the fast acting carbs pre gym causing a insulin spike and forcing BG low [/quote]Should this be done for every session or just legs… Read more

Im currently having this issue and have emailed to try and get if fixed

I also had some quick sugar post session and post throwing up, and that seemed to pick me up quite quickly so wondered if it was a hypoglycaemia problem?

Just wondering if anyone could pinpoint my problem, after legs every now and again when I’m training to my max, after the session my whole body feels lifeless and my head is spinning, also retching and throwing up… wondered if anyone knew if this was low iron or anything like this please

Normally jumps a little bit on morning after off day so will drop carbs a little and monitor things from there, thankyou

So increase egg whites to 3 rather than 1, also gonna increase the M3 whey by 10g [/quote]
Ye so we want around 25/30g protein per meal at least to spike mps[/quote]

Okay beautiful, I appreciate you getting back to me so quick

Will drop the bagel and Chuck it in M5

Thankyou very much

Okay perfect, got up to 206lbs last push up and composition was blown so i pulled back to get appetite kicking again and now going to push up again but with a slower approach in hope to surpass this weight

Hi, I have just turned 17 the other day and I am wondering wether to keep digging or if this is lean enough to now push up from again. Currently 182.0lbs and weight has been steady at around 3.3kcal. Many thanks

Wondering where carbs would be pulled and fats would be increased or what meal changes would be in place for my non training day. Thanks

Deciding on what meal changes to put in place/if any and where to pull from carbs/Increase fat