Hi guys, I am curious when your coming out from a cut doing 18k steps daily, would you increase food first and lower steps later down the road? Or would you do both, what kind of guidelines do you have for this? Thank you

Thank you so much for your response! I was on 1900kcal TD and 1800kcal NTD, 5 training days a week and 18k steps, one week after show a bumped calories to 2000kcal TD and NTD and 13k steps, I have gained like 1,5kg one week post show. How would you approach a reverse diet here?, Am I doing it okay? Yes I’m self coached. thank you Maddy.

In case you can’t see the photos here is a link

https://drive.google.com/drive/folders/1UtRIR1HQDxCfli_3ROUQGrn8gXYL1DqQ?usp=sharing

Hi there guys I’m Joan. I’m a natural bodybuilder. 28 years old, 5’6”, 61kg, I’ve been training for four years now and I had my first show two weeks ago. A very cool experience, is the first time I’ve been sub 10% body fat and I now I can see what I have to bring up. Being part of this community has opened my eyes on how to train, how to eat,…

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Hello everyone, so first of all I want to say I went to he physio already, he told I can train with movements that don’t cause pain. The thing is I can’t flex my knee past 90° because I feel a hard pop everytime, I am doing physio sessions while training as he told me.

I am running U-L-R with 3 variations I had to remove squats and hacks, so I…

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Recently I asked Kuba on his log about high days during prep, he told me you implement them when they are needed. I want to know more about it, like when are they needed? When your feeling low and performance is suffering or how does it work?

How much carbs do you increase? (I know this is person dependent but do you have a guideline?)

Thank you.

Hello everyone, what would be a good training a split for a busy women who only can train wed,thu, sat and sunday due to long work shifts?

She is a beginner into training, very little experience into any kind of exercising before. She’s 24 y/0 and willing to learn how to train hard and progress.

She wants to focus on her legs and improve body…

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Thank you JP

Hello everyone, I’m just curious about the dosage recommendation for D3 for a 88kg person, 186cm, natural, 5 years lifting.

Google says 1000IU, others say 5000IU, no very clear information for bodybuiliding.

Thank you

hi everyone, I just tested the diet planner out for courisity. Just wondering (because I want to learn) what’s the reason behind the first and last meal is carb free. And why intra and post workout are fat free.

Thank you.

I’m just curious. What do you guys think about how much do you have to let your chest come off of the chest support when rowing. I’ve seen many people do it different ways, very strict, chest coming off a little bit or even belly coming of almost completely.

I’ve noticed I can use less weight if I don’t want the chest to come off, of course,…

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Good morning guys, I am setting up an U/L/rest routine with A,B,C. I am just wondering where to place hip hinges? I don’t know if I have to do a hip hinge every lower day or every other lower session, or once on those A,B,C variations.

My lower setup is like this:

biceps curl x 4

ham curl x 2

adductor x 1

hip hinge? (sldl, 45° extension, rdl) x 1?

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Good morning guys, I’m 27 yo, 154lbs and 5’7, natty and have been training for 4 years now and never took any supplements, just food. Which supplements should I need to incorporate?

I was thinking about : Magnesium, creatine, omega 3 and maybe a multivitamin?

How much should I take of each one?

Thank you.

Hi guys, I’m running FB EOD with nice progress since August 2024. Sadly I have been catching a niggle in my left pec twice, I think it is on the pec tendon. I catched the first one 12 weeks ago, I didn’t stopped training because it wasn’t messing up with my progression and it didn’t hurt at all, it was the sensation as something weird. Yep…

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Hey, what’s up guys (JP greeting haha)? My name is Joan, I am 27 y/o, I am a Natty recreational bodybuilder. I have been training for four years now but to be honest I feel I have been training wrong for the past three years and a half (I was just doing 2 sets of biceps once a week for 1 year for example ) until I bumped into JP‘s videos on…

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𝐏𝐇𝐘𝐒𝐈𝐐𝐔𝐄 𝐏𝐇𝐎𝐓𝐎𝐒 ->> https://drive.google.com/drive/folders/1GhP7BQ6-QNur-Lmvy9ltsdCPztbMGcuH?usp=sharing

Hey, what’s up guys (JP greeting haha)? My name is Joan, I am 27 y/o, I am a Natty recreational bodybuilder. I have been training for four years now but to be honest I feel I have been training wrong for the past three years and a half (I…

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Hi to everyone, I have been doing FB EOD for 5 months now with amazing results, very happy. Now due to life and work I can’t do it EOD because I need to have weekend off (at least Sunday)
I am natty 153lbs, 5’7 and 27 yo.
Should I switch to upper lower rest upper lower rest rest?
Or continue with FB -> fb rest fb rest fb (with slighty more…

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Hi to everyone, I am wondering, is it true walking tends to use energy from fat so that way you keep your body composition in a better place while in a surplus to gain muscle. Or is it just for staying fit and healthy? I have the opportunity to do fasted steps, is it a good idea? Currently eating +200 kcal in this surplus.

I am 27 years old, I am…

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Hi everyone, hope you’re having a great day. What combo fruits do you recommend and how much? I’ve seen mixing different color fruits seems to be fine, green, red, yellow or blue?

Thanks

Hello everyone, last weeks I’ve bumped into this argument: The heavier you are, the stronger you are.

How’s that? The leverages increases but I don’t truly understand how’s that, what leverages? I’m just curious bc I’m obsessed with knowledge regarding to bb, and I want to understand it all haha.

Thanks.

Hi everyone, I have been watching the education series, just watched the deload video. JP says you have to cut your volume in a half, maybe more. I would want to know how to deload while doing FB split, which is 1 set per exercise. Me thinking, Would I have to rest for a couple of sessions? And the next two sessions cut off excercises maybe?…

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I have heard JP say you have to try to hold your lifts as much as possible during a cut, as it is an indication your holding your muscle mass. I am just curious because when someone go deep in a prep I’ve seen they start to lose strength, so the question would be: How do we know if this strength loss is due to muscle mass loss or just because…

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Hi guys, I’ve been training for 3 years and I’m currently running FB EOD, I strained my adductor during leg presses and I wasn’t able to do any squat pattern at all, and now I realized it was probably caused by me trying to open my legs to the sides to get more hip flexion, but now I think forcing joints to move in a certain way is not a good…

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Hi to everyone. I have been doing FB split for 4 months now, lifts progressing very nicely. I have all the basics covered, good nutrition sleep, hydration and stress management.

The last 3 workouts I’ve noticed a little discomfort on my left pec during pressing movements. Probably I just need to deload so I came up with the question:

If other…

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Hi everyone, I have been dealing with a pain in my adductor for the last 2 months, I stopped everything that causes pain so I haven’t been able to do any squat motion because when I go deep I feel a sharp pain probably 7 out of 10, I’ve noticed is when I am in high degrees of hip flexion.

The thing is I’ve been following the above for two…

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Thank you Allison! Very helpful!

Thank you Jordan, really appreciate it.

In my case, I’m natural and recreational, but I want to build as much muscle as possible. Should I aim for a very slight surplus (+200kcal)? Because I won’t be able to build that amount of muscle you guys are able to grow in a year.

I think I kind of obsessed like JP is/was when he was digging so deep trying to be able to answer any question related to bodybuilding. Just to let you guys know, I am completely focused now as Jordan say not to get distracted and do the hard work, I’m not changing anything now just because some says bla bla bla on social media.

I’m just…

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• Great, will do! I really appreciate the help!

2450 holds me at 150lbs.
2700 has pushed me 1lb x months for the last two months I started the push.

My maintenance calories are 2450kcal and I’am eating 2700kcal for a slow push.

Hi, the last day I asked here about how much calories do I have to eat in training and rest days. Kuba said a rule of thumb is 300-700 more on training days.

If I want to run a slow bulk I have this question

300-700 kcal over maintenance kcal? or over the actual 200-300kcal extra? for training days

And on rest days would be maintenance calories…

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Hi everyone I am a natural recreational bodybuilder, currently learning a lot from this website.

I am 27 years old, 5’7 and 150lbs with 12%bf aproximately measured with a caliper.

Running FB eod.
I just learned from this amazing community that is better to track protein from direct sources which

I didn’t know that, and I was eating just…

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I am currently running FB split for almost three months without missing any workout, my question is when do I have to deload? And how should I do it? I am doing one set per exercise as Jordan advised.

I watched some educational videos on the platform, so JP said you have to get your protein from direct sources. My question is how do I track the additional protein from other sources, bread, oats… into my overall macros?

Also I was wondering (I assume) legumes like beans, lentils, chickpeas do not apply as direct protein sources since…

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I am currently running FB with 4 rotations, all movements x 1 set RIR 0 for 2 months, it has been amazing, progressing very nicely.

I am just wondering about what variations of quad compounds can I choose. I am having leg press feet up and feet down as two variations, buy lately I have been experimenting some groin pain during high feet leg…

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