[K-Antoni]

Honestly its getting so old repeating ourselves bud – your mad lean – keep bulking right till Dubai – based on the 999 pics you have posted so far your not going to get fat at all and will go away looking great to Dubai

My apologies

[K-Antoni]

Hello mate

First of all thank you for trusting us enough to share your inner feelings

It’s not an easy journey for anyone of us. And sometimes the “lower batteries” can occur and that’s totally normal.

Secondly, you are still very lean imo, so you have a margin to increase food, you will not sez much progresses if you don’t eat enough for your needs.

It goes with accepting that you may be a little less lean for some time, but your shape lools very good so as I said: you got a decent margin.

Don’t be afraid to eat more, and also you can reduce the volume of workout and focus on your recovery, massages, or things that makes you feel good physically and mentally.

As you wanna be lean, you may be a little impatient to see progresses, and I understand but this impatience is making you not objective at all, and probably it drains your energies even more.

If all the weights seems too heavy at the gym, take more rest btw sets also, and eat more.

You def have more kcals than average bodybuilding practitioners, and on the paper it seems huge enough, but as you are still lean, that’s not enough for you

I’ve left it a couple days and just trained legs today feeling like a kitten in the gym haven’t got blood work done yet not going to lie I can’t afford it at the moment.

So I’m seeing if I can fix it my self I’ve dropped my volume down to one working set to see if this helps.

And I’ve also upped my food an additional 200 calories.

my performance has dropped and body fat has gone up which is frustrating and kind of hard for me to wrap my head around the idea of eating more as I worked very hard to take all the body fat off so I want to make sure I’m not over eating and just putting unnecessary body fat on.

If the drop in volume and increase in food doesn’t shift this feeling of being drained and weak in the gym I will take a deload week.

If this again doesn’t work I’m going to go to get blood work as it is clearly a bigger issue.

Is there anything else anyone would add or recommend for me to do thanks. @Jordan_peters @Hilly @Maddy Lulu-Belle Daniel

[K-Antoni]

Get some blood work done

Okay thank you.

[K-Antoni]

Hello mate

First of all thank you for trusting us enough to share your inner feelings

It’s not an easy journey for anyone of us. And sometimes the “lower batteries” can occur and that’s totally normal.

Secondly, you are still very lean imo, so you have a margin to increase food, you will not sez much progresses if you don’t eat enough for your needs.

It goes with accepting that you may be a little less lean for some time, but your shape lools very good so as I said: you got a decent margin.

Don’t be afraid to eat more, and also you can reduce the volume of workout and focus on your recovery, massages, or things that makes you feel good physically and mentally.

As you wanna be lean, you may be a little impatient to see progresses, and I understand but this impatience is making you not objective at all, and probably it drains your energies even more.

If all the weights seems too heavy at the gym, take more rest btw sets also, and eat more.

You def have more kcals than average bodybuilding practitioners, and on the paper it seems huge enough, but as you are still lean, that’s not enough for you

Thank you so much for the response and understanding it really means a lot. I will continue to push up body weight and just do a mini cut for my holiday but for now I’ll add 200 calories and see how my body responds.

In regards to lifting like tempo/form if I train with perfect form pausing in contraction and stretch for a second and controlling the negative is this better than a still controlled but more explosive style training as I can lift about 10-15kg more on my compound lifts if I change to a still controlled but more explosive style vs the other one thanks. As I feel that the explosive one puts more tension as I lift more but the other one is safer and I feel or isolate the target muscle better

[K-Antoni]

Heya Kian, 10 weeks is not a long time for an offseason/push up phase. Please understand that when you’re in a position where you need to grow, you will likely need to accept that you will gain some body fat. Don’t look at pro athletes or seasoned amateur athletes as they are likely not in a position where they need to grow so much. In my opinion, you need to continue growth. If you have taken a break from training (not just for a few days but for a few weeks even) and you’re still struggling, don’t underestimate how this can be something more mental than physical. It’s so very normal to go through phases of not wanting to train and feeling a little less pumped and excited about it. What separates people who are athletes and perhaps people who just enjoy training, is the ability to get training done regardless of emotion.

As you mentioned you have a runny nose, feeling run down and tired (all physical) I suggest you continue with reduced training and focus on rest and recovery until you feel completely better. In the long run for you, you need to focus on growth for an extended period of time (years not months or weeks)

Thank you for the response I appreciate it a lot

[K-Antoni]

Are you a competitor or lifestyle trainer?

Not competing no but still want to maximise muscle
Growth/appearance

[K-Antoni]

And legs 2x a week did type that also across 8 days upper body will still be hit 3x

[K-Antoni]

Here is some pictures for reference

[K-Antoni]

@Jordan_peters I know it’s extreme but I really do and have been sacrificing so much to try be in the best shape and I’m willing to put the work in and do what it takes I’m just really having a hard time with seeing the results I want but not from lack of effort maybe lack of knowledge or maybe I have a misunderstanding on what to expect I am 21 and I think quite obviously natural so maybe it’s just a patience game but I want to progress so bad that when I feel I am not I can’t even socialise it leaves me feeling so agitated and stressed out

[K-Antoni]

Try not to feel disheartened , this is just your body saying it’s U/L time 🙂

@Jordan_peters @Jordan_peters But I’m small everywhere and I really want to maximise the amount of muscle I can put on so I’ll try see if I can rinse full body a little more but if it’s really not happening then I’ll transfer to upper lower I’ll add a picture of my physique if you could give me an opinion based on my development. For reference I’m 76kg 6ft1

[K-Antoni]

So my question to you is – are you making progress physically and in the gym? Is strength good? Are you enjoying it

Rinse and repeat this until things start not to then you can look to change things

So there isn’t a right answer I will need to find it out for my self so don’t go based on what anyone says try upper,lower,rest if I can progress on this stick with it due to the higher frequency if everything outside the gym is in check and I’m not progressing either drop volume or decrease frequency? So I’ll need to try everything and what ever allows for the fastest progress within the gym stick with that things

[K-Antoni]

Just trained today feel like I’m not recovering feel proper sluggish and like a zombie what am I doing wrong sleep is good nutrition is on point so it must be training but my volume is low and frequency is in a good spot at every 5 days

[K-Antoni]

Would I benefit from ordering some whey protein and having this with a banana as my pre workout meal rather than the chicken and rice with veg for quicker digestion

[K-Antoni]

If I was you I’d definitely try changing the training style and split around. More rest days and increase calories too for sure see how this feels

Also in terms of food I have bumped my calories from 2800-3000 and gaining at a very steady weight around 0.2lbs – 0.4lbs per week as of the last two weeks

[K-Antoni]

If I was you I’d definitely try changing the training style and split around. More rest days and increase calories too for sure see how this feels

Thank you I feel I can get a lot out of one set as I have really dialled in my form and training intensity maintaining tension on the target muscle through a full range motion I was training with intensity but now I’ve dropped the weight back by 10-20% and started controlling the negative more pausing in the stretch and thinking about initiating the movement with the working muscle i am getting a lot out of very little I did one set of supernated pull downs and one set of seated cable row and my back hasn’t been this sore since I started training 2 years ago I’m thinking of going to a push,pull,rest,legs,rest so 1: I can go into my sessions with better recovery as the extra days between hitting the same muscle group 2: splitting the work load in upper between 2 sessions so i can give more focus and intensity to those sets I’m performing and 3: add in some isolation work for smaller muscle groups that may be neglected in upper