Hi all, so I had been taking the 5 must haves stack for the last month (Magnesium x2 AM & PM, d3k2 x2 AM, curcumin x1 AM PM, omega 369 x3 AM & PM, creatine 2x5g). I had previously done this without the omegas or with x2 AM only, can’t remember why I wasn’t taking as many but with the subscription I would always have a lot leftover so upped my…

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Hi Allison,

Thanks I will look into that and based off everything here – prioritise getting vit d3k2 asap!

Hello all,

My girlfriend has decided to come off of her antidepressants. She came off cold turkey about 4 weeks ago now. She only mentioned it to me last week, and we decided to invest in some TBJP supplements to support her mood.

Previously she was on 100mg of sertraline daily. We want to keep the supplement stack budget friendly as medication…

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Hi all,

Due to work schedule I can’t continue on U/L/R. Tried it from August to mid-Dec and had days where I’d be up at 6 for gym then work 9-9 and hit 15-20k steps then get home and have to meal prep. Going to work with gym bag, work bag and a food bag to get my meals in. Those few days running on 6-7 hours of mediocre sleep eventually caught…

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I’m sure it has probably been discussed before but couldn’t find anything on here with a quick search, and google didn’t have the answer either. I’m definitely overthinking this but better safe than sorry.

How long can I prep cream of rice for? How’s best to go about cooking and storing this?

I have been cooking in a pot (followed Kuba’s yt…

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I’ve been following an U/L rotation for about 6 weeks now. All of my training has gone well, but the leg extension machine at my gym is not very comfortable and as the weight progressed my knees were struggling. I tried to push on (6-10 rep range) but the machine itself compromised my knees (no pain before / after / other exercises,…

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24y/o 5’5″ 145lbs natural

About to start my next push up phase over the next three weeks off of the back of a holiday. Had a couple of questions in regards to supplements I plan on taking.

Glutamine – I see some people say to take it first thing AM for gut health, and I also see some people use it peri-workout. Can anyone explain the benefits…

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Hi bud Not a direct reply to your question as the team have covered this. I noticed you said more fun meals rather than chicken and rice. You don’t just have to eat chicken and rice, get some variety in your meals. Eating towards your goal doesn’t have to be boring or less fun.

Salmon, lean beef mince, prawns, eggs

Cream of rice,… Read more

Hello everyone,

Thanks for all the responses, I guess this was a minor thing to worry about overall, just didn’t know how to handle it and only taking a small amount of luggage home with me. Also know that there’s the whole “creatine loading” debate and wasn’t sure to think about the saturation, but clear there’s bigger things to worry…

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Hi Ryan,

Nothing really. Just looking for perspective as I wasn’t sure whether to squeeze my supps bags into my suitcase.

Hello all,

Going to be taking a two week break from my routine during festive period. Not a competitor just lifestyle. Will be at parents for this time and might have some at home workouts to keep things ticking over but nothing in routine. Is it worth worrying about my creatine intake (would mean taking the bag with me from my place) or will it…

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5 weeks all out with 1 week Deload

I work in blocks of 6 weeks, those who preach 6-8 weeks probably don’t train hard enough.

I can go all out for 5 weeks before I then need a re set. Some can do more some need less.

It all depends on your set up, volume, recoverability and training intensity.[/quote]

Awesome thanks, that’s what I’d figured.…

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Hi Kuba,

Just curious on how you do your deloading. Reading your last 6-8weeks in here, it looks like you did a bit of devolume/loading at the end of September and again end of October, so around a 3-4 week gap. Do you think that there is enough time here progressing, would you prefer a longer training period or is 3-4 fine for you? I know you…

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Hi Peter, thanks for the response. That was my logic as you said if I’m consistent, the scale will be a good indicator on my energy balance.

I agree on the olive oil and high heat issue, just hadn’t found avocado oil in the shops near me as recently moved so went with it. Probably switch over when I run out.

Hi all,

I prep my chicken breast by baking it in the oven. Chop into small pieces, put into glass dish, then use olive oil and seasoning and bake for 25 mins. Haven’t been tracking the oil in my daily calories and macros.

Is it worth considering? How would be the best way to calculate this? Some oil is left in the dish. I figured as it is…

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What is everyone’s thoughts / experiences on extreme stretching? Wondering if they’re effective and worth adding to my training, been reading about it in old DC posts. I know JP made a video about them a few years ago that is on here but know that opinions and our understanding of training is always evolving. Thanks

Hello all,

Little history on me: 24m, 5ft 5, coming up to 2 years gym-focused training, previously competitive football player through my youth. Starting my MSc in sport science next month and generally like to make my training effective and worthwhile. No current aspirations to compete, but planning a holiday next May that I want to look…

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