[Joan]

Hiya Joan,

Massive well done on your first show. You’re in a fantastic spot to move into a nice long period of growth. I’m assuming you are self coached as I’d usually suggest you speak with your coach and make sure you totally understand what to do next. I agree that as of now, focus on bringing food up, and expenditure down gradually based apon your needs (recovery, sleep, bodyweight, visuals, habits) Eventually being in a small surplus would be a fantastic spot to be in so you can be in a build for a long time. How are you getting on with this?

As for your split, both of these options could work, I’d suggest;

Lower, upper, rest, lower, rest, upper.

The split isn’t actually THAT important, it’s more a case of trialling it out, seeing that it suits your schedule, you recover well and make progress over time. And so I’d suggest you trial things out, see how you get on and then assess after a period of time.

If you have any questions don’t hesitate to ask us 👍🏼

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.

[Joan]

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

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

drive.google.com

Photos – Google Drive

Photos – Google Drive

[Joan]

Are you still trying to lose bfat?

350g protein, 300g Carbs and 20g fat will see you at 2800kcal where you are currently. You can increase fat and reduce carbohydrates but I prefer a lower fat approach when trying to get very lean. If your looking to push up then I would start by increasing carbohydrates and then a little fat.

Lower fat approach for both push up and get very lean?

[Joan]

Thank you guys you’re the best!

[Joan]

Thank you to all of you guys, very good quality responses as always, you’re the best

[Joan]

Hi Kuba, just wondering when and how do you implement high days? Do you have an specific plan, how many times during X time. How does it work?

[Joan]

110.6 , pull , Eveyrhjng good .

Curl x 5 x 5

Prime single arm pulldown x 4 x 4

Wide cable pulldown x 6 x 5 x 7

Strive row x 7 x 7 x 6

Prime row x 5 x 5

Rear delt x 6 x 6

Curl x 9 x 8

Cracking on , my tolerance for people is declining haha

Hi Jordan, just wondering what’s the reasoning behind 2 set of curls at the beginning and then 2 at the end of the session.

[Joan]

Thank you guys you’re the best!

[Joan]

Living there , if you can be out in the sunshine a lot everyday , you will need 1000-2000iu max I would say

Thank you JP

[Joan]

Biggest factor is sunlight , where do you live?

I live in Colombia. We have a lot of sun here haha, all year around.

[Joan]

HI Kuba I am just wondering how do you guys manage to eat all the food that is required, in the sense of how to arrange all the food, do you do meal prep? Or do you cook each meal one by one?

[Joan]

Great upper session

Prime flat x 6 x 6

Atlantis shoulder x 6

Pushdown x 6 x 7

Lateral x 6 x 6

Pulldown x 6 x 6

Lat row x 8

Upper back row x 6 x 6 x 7

Upright row x 8 x 6

Abs x 7 x 7 x 6

Legs tmo

HI JP, just wondering at 4 sleeps on the modified FB you said 5 sets for push is what you can recover from, for U/L I see is 3? What’s the reason behind don’t having a tri press on this sessions?

[Joan]

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

[Joan]

Thank you!

[Joan]

Thank you so much guys, you’re the best, I will eat whatever fruit I like each meal according to your recommendations 🫡