Jan
Forum Replies Created
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Dear Florian,
Focus on consuming foods that you digest well—you shouldn’t feel bloated or unwell.
Your chosen food sources seem just fine. Perhaps consider adding a bit more variety to your vegetables, such as spinach, broccoli, or carrots, but overall, the key point is ensuring your digestion remains optimal.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03
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Dear Angus,
Indeed, fats play a crucial role in hormone production.
However, it’s important to note that your fat intake is still relatively high for a dieting phase. Typically, fats are reduced to around 0.5g per kg of body weight. Even if you were to lower your fat intake to this level, it wouldn’t be the cause of a reduced sex drive.
The primary reason for experiencing a decrease in libido is your caloric deficit. Engaging in sexual activity, or from an evolutionary perspective, reproduction, requires energy. Since this process is not essential for survival, your body naturally downregulates it as energy levels decline. This doesn’t mean your libido is permanently lost—just that your body is prioritising essential metabolic functions to keep you alive during a prolonged deficit.
This is a normal response as you continue dieting, so there’s no need to worry. Just ensure you don’t drop below 10% body fat and follow a structured rebound phase post-diet.
You’re not losing your libido permanently—trust me. It takes very low calories and prolonged fat intake below 0.5g per kg of body weight for your body to completely stop producing sex hormones.
The human body is remarkably resilient, even under extreme stress.
If you have any further questions, feel free to ask.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03 -
what would you change?
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Thanks for your detailed & quick reply,
what you think about this?
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Many thanks for your detailed insights and showcasing numbers, Nathan
this really got me a greater understanding!
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Dear Vince,
check out following plans I would recommend:
Lower/Upper/Push FB/Pull FB: https://prnt.sc/hwgeV6y-v9BK
lower/upper rotation: https://prnt.sc/BEV2jfF_EtoA
you can work with plans like this. but keep in mind its only recommendation, you have to adapt to your regeneration capabilities.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
IG: @jan.seibel03 -
Many thanks for all the quick replies!
Have a nice weekend!
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Subject: Standardising Your Training for Better Progress
Dear Kian,
First things first:
Look at reliable references for each exercise to determine the appropriate range of motion (ROM). Then, adapt as best as you can to maintain a consistent ROM for each exercise.This is known as standardised ROM for training. If you also ensure consistent rest periods between sets, follow a structured training plan in the correct order every session, and set rep ranges to track progress, you will create a standardised training approach. However, before you can do this, you need to establish what good form is.
There are many exercises with different movement patterns to learn. Watching J’s videos can help you understand how to develop proper technique.
Once you have mastered good form, set a ROM that allows for consistent progression without increasing injury risk—for example, avoiding excessive speed in the eccentric phase.
To summarise:
1. Learn proper form for each exercise
2. Set a ROM that allows for safe progression, follows good form, and minimises injury risk
3. Standardise your training (same ROM, exercise order, and rest times each session)
4. Progress within your standardised training structureGood form is one thing, but standardised form is much harder to achieve. Take the time to develop a structured training system that works for you.
The weight differences you mentioned seem quite high in my opinion.
In terms of rep execution:
• Pulling movements: Controlled eccentric, explosive concentric
• Pushing movements: Explosive eccentric, controlled concentricLet me know if you have any questions.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03 -
Dear Vince,
Any workout split that prioritizes legs can be effective for improving leg development. Some examples include:
Lower/Upper
FB rotational splits and start with legs.
Push FB start with leg extension/leg press
Pull FB start with hamstring curl or SLDL/RDL
Ultimately, the best approach is to choose a split that suits you and simply <strong style=”background-color: var(–bb-content-background-color); font-family: inherit; font-size: inherit; color: var(–bb-body-text-color);”>start your sessions with legs. While we cannot drastically accelerate leg growth by just adding volume, we can shift emphasis toward weaker body parts by adjusting exercise order in training.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03instagram.com
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Dear Florian,
for cardio vascular health benefits zone2 cardio is best you can do
heart rate 120-140bpm
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03instagram.com
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Dear Alvin,
you could go with single leg leg curl as an alternative to bilateral leg curl if talk about iso’s
otherwise you could throw in RDLs if you can regenerate it. RDL’s have a great emphasis on hams
Let me know if you have any other questions!
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03 -
There’s really no strict limitation on how often you should check your blood pressure.
A common recommendation is to measure it first thing in the morning after waking up and again in the evening before bed. To ensure accuracy, you can take two readings per check-up.
Once you’ve tracked it for a while and established a pattern of what levels make you feel your best (and levels are in range) you can reduce it to just morning measurements.
I highly recommend tracking your blood pressure levels so you can identify trends and know how to respond if your readings start to move out of range.
Let me know if you need any further advice!
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03 -
Dear Kyle,
You seem like a hardworking guy—keep up the great work, mate!
Regarding your question: For general health benefits, 70-80 minutes of Zone 2 cardio per week (heart rate 120-140 BPM) combined with 10,000 steps daily is a solid approach.
Additionally, I’d recommend keeping an eye on your blood pressure and doing regular blood work to ensure everything is in check.
Let me know if you have any other questions!
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03 -
Dear Ernesto,
I agree with Jordan.
Do you feel bloated or struggle to digest your meals properly? Is there anything about your diet that makes you feel unwell or makes it difficult for you to eat?
You could try consuming a faster-digesting post-workout meal consisting of only carbs and protein, such as low-fat cereals with whey protein. About an hour later, you can follow up with a larger meal containing slower-digesting ingredients like meat and vegetables. However, this approach is mainly beneficial for those who need to consume large amounts of calories and find it difficult to get all their meals in or to people who just enjoy cereals.
If you have any further questions, feel free to ask.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03instagram.com
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