Thank you for your input it is much appreciated 🙏

Hello TBJP community I started my diet at 152 lbs currently 14 weeks into my fat loss phase and have lost a total of 13 lbs. The question I have revolves around frequency of “Cheat” meals. I’m 17 years old and a big part of social gatherings revolve around food. The last off plan meal I had was a little over 2 weeks ago and I plan on going out…

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Hello TBJP community, I am 5ft 4in tall 17 years old bodyweight is 140 lbs i started my diet at 152 lbs currently 13 weeks into my fat loss phase and have lost a total of 12 lbs Current macros are 189g protein 49g fat and 270g carbs/230 on rest days. I am very satisfied with this progress however I’ve been seeing a lot of discussion online…

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Hello TBJP community, I am 5ft 4in tall 17 years old bodyweight is 140 lbs i started my diet at 152 lbs currently 13 weeks into my fat loss phase and have lost a total of 12 lbs Current macros are 189g protein 49g fat and 270g carbs/230 on rest days. I am very satisfied with this progress however I’ve been seeing a lot of discussion online…

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Hello all, pretty spontaneous decision, I have decided to run a half marathon on March 21 I currently train UL split as UL rest repeat. I am running four times a week. I am running on my rest days and my upper days. The running is not affecting my upper body recovery, however, I can’t say the same for lower body. Is there any way I can change…

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My average step count according to my WHOOP is around 15,000. Cardio is minimal currently doing 20 minutes. Elliptical 20mim at home on upper days no cardio on lower days and 40min level 6 incline treadmill on rest days. If I’m feeling lazy, I replace that with 30 minutes elliptical. According to my whoop data says I do 200cal in 30 min on that

Hello all, the question I have is what is considered an acceptable decrease in calories to make once fat loss plateaus and how does this change depending on where you are in your diet? I am currently 25 days into my fat loss phase my first caloric reduction I took was 250 cal/ 28g of fat to start my deficit once fat loss slowed there. I added in… Read more

Another thing I must add is that the upper lower template that is on Jordan’s Instagram does not follow the same split structure that he goes through in the upper lower video on the education section. The number of exercises is different in the reference ranges are different so I apologize if I’m having confusion when it comes to, knowing how to… Read more

Hello all, I have been making changes to my upper lower split to make it more suited for my needs. I 17 years old moving into upper lower split while on a fat loss phase I have been taking the feedback I have been given through the previous posts I have made. I will post the current split below. I was advised to drop from three rotations down… Read more

Hello all I’m 17 years old natural lifter coming off of FBEOD split and switching to upper lower. My main question is how do I alter the split I have pasted below prioritize my back work. I am making the switch now as recommended as I have entered into my fat loss phase on the recommendation of this, giving me better ability to recover… Read more

Sorry for the repost. I’m on crunch time. Hello all, I’m 17 years old natural coming off of FBEOD split and switching to upper lower. I am making the switch now as recommended as I have entered into my fat loss phase on the recommendation of this, giving me better ability to recover and maintain strength throughout my diet. I have never… Read more

Hello TBJP community, I’m 17 years old natural coming off of FBEOD split and switching to upper lower. I am making the switch now as recommended as I have entered into my fat loss phase on the recommendation of this, giving me better ability to recover and maintain strength throughout my diet. I have never programmed an upper lower split before… Read more

Hello all, Very quick question I have regarding programming for my lower day it says on the template to scope to add a single leg movement then it says hyper extension or RDL depending on recovery I am confused. Should I have the single leg movement and a hyper extension programmed or am I choosing one or the other could someone write it out… Read more

SESSION A (HEAVY UPPER 1)

Rear delt fly machine 1 x 6-10

Lat pulldown MAG GRIP 1 x 6-10

Chest supported t bar row 1 x 6-10

Low incline DB press 1 x 5-9

plate loaded shoulder press 1 x 5-9

Tricep dip machine 1 x 5-9

Cable side lateral 1 x 6-10

Single-arm tricep pushdown 1 x 8-12

HOIST bicep curl machine 1 x 8-12

Seated hamstring curl 1 x 15-20

Leg press 1…

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Hello TBJP community, I am 17yrs old 5ft 5 150lbs I have been training my fucking ass off running FBEOD split for 7 months now throughout my gaining phase and I am now 13 days into my fat loss phase I am in a 250 cal deficit from food reduction and then on my rest days I’ve implemented 35 minutes of incline treadmill, six incline 3MPH Overall, I… Read more

Hello all, i’ve started to run into the problem where it’s taking me too long to get my post workout meal in after training sometimes 45 minutes to an hour after I’d like to have this down to 30 minutes ideally. My question is pretty general. I’m just curious to know others post workout routines? Timing before meal and what the… Read more

Hello, this is very quick question since I’m in a diet phase. I weigh myself every two days however, my weigh ins are extremely inconsistent What are the best tips to get good fasted check ins and for tracking scale weight?

No, I did not reduce my volume. I got back to training as usual, and of course the majority of my carbs is structured around my training. I have about 84 g of carbohydrates from Yasmin rice pre-workout meal about 40 g of intra workout carbohydrates from cluster dextrin and 100 g of carbohydrates post workout from jasmine rice and veg

Recovery on the hole has remained very consistent. I’m lucky enough to be able to get 8 to 9 hours of sleep per night however, the past two weeks, my anxiety has been increased leading to some sleep inconsistency. I started my dieting phase 5 days ago, where I made a 250 cal decrease from fat current macros are (189) – P (52) – F (353) – C.… Read more

Hello TBJP community, I am 17yrs old 5ft 5 150lbs I have been training my fucking ass off running FBEOD split for 6 months now throughout my gaining phase. Overall, I couldn’t be happier with the progress I have made on this split. Over this timeframe I have gotten extremely strong and have seen lots of tissue growth. The issue I I’m having… Read more

Hello all this is a pretty simple question. Basically, I have been wondering. I am trying to get in another meal in the day to bring me to five meals consistently however I know it is ideal to have 2 hours and 45 minutes in between each meal (or so I have been told) what if I were to eat a meal every 2 hours and 15 minutes instead that extra… Read more

Hello all I am about to begin a dieting phase down to the leanest I have ever been at 10%. From what I have gathered, it’s recommended that I keep my protein consistent throughout my cut with what my current body weight is right now (151lbs) X 1.25 which is 189g. However, should I lower this at any point in the diet as I continue to drop body… Read more

Greetings TBJP community! I am posting this question to validate my process and current knowledge on how to properly execute my upcoming cutting phase. I am 17 years of age 5ft 4in, 151LBS and have been gaining for the past 2 years since I started bodybuilding and now it is time for my first true cutting phase, where I plan to cut down to 10%…

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Hello all, I am based in the US. I am 17 and looking for coaching; however, I don’t want to spend money on a below-average coach. How do I go about locating a solid coach?

My current macros right now at the end of my bulk on training days is 3400 with around 213 protein 105 Fat and 394 Carbs. My current maintenance calories is 2889. So to create my 1st cal deficit, should I come down to maintenance and add in some cardio or come down around 250 cal from my maintenance and start there?[/quote]

so are these not… Read more

My current macros right now at the end of my bulk on training days is 3400 with around 213 protein 105 Fat and 394 Carbs. My current maintenance calories is 2889. So to create my 1st cal deficit, should I come down to maintenance and add in some cardio or come down around 250 cal from my maintenance and start there?[/quote]

You can lower your… Read more

Hello all, soon I will starting my second dieting phase since starting bodybuilding. I am currently running FBEOD split which I have been on for about 6 months and have made fantastic progress on. Do I change my spilt or make any change changes to it? I will post current split below.

Many thanks in advance!

SESSION A (HEAVY UPPER… Read more

Hello all, I will be starting my first real cutting phase from 22% BF to around 10% BF after 2 years of gaining since starting bodybuilding. I have been previously advised in a previous post to structure my macros with a 40% protein/40% carbs/20% fat split. When It comes to making my 250 calorie decrease I will be pulling food from my meals… Read more

Hello all, On december 25th I will be starting my first real cutting phase from 22% BF to around 10% BF after 2 years of gaining since starting bodybuilding. I have been previously advised in a previous post to structure my macros with a 40% protein/40% carbs/20% fat split. I want to try and keep food decently high through this process…

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For my first testosterone cycle 300-500 mg should I run back down to trt after or cycle off depending on bloodwork.

Hello TBJP community. I’m at the point right since my session usually take 2-3 hours I’m starting to feel super sluggish about halfway through my workout and I think it’s time I implement intra workout carbs. However, when I’ve go online to purchase it there are a bunch of different options. Would cluster Dextrin be all right to sip on… Read more

Hello all, this is month 4 running FBEOD I will post my split below for reference. I am running into issues progressing my incline chest press machine on my heavy lower 2 This lift has stalled for the past 4 sessions originally the rep range for this movement was 15-25 however I made a reduction of the rep range being 15-20 reps which is… Read more

Hello all I am currently on a bulk eating 3208 cal on training days and eating 2600 cal on rest days. I haven’t put too much thought into how many calories less I should be eating on my rest days, but I am now is this about right and if not, how would I figure out how many calories less I should be eating on my rest days?

My question is, this will be my first time guiding myself through a cut and would like to know how to set up my macros fora fat loss phase. what is the math to figure out how my macros should be distributed/set up? What percentage should be carbs, fats, proteins and how and when to make decreases in food is there a good video that covers all… Read more

Hello all I am posting this question because I am torn on what strategy to use for my upcoming fat loss phase. The app I use to track all of my food is called MacroFactor the app has a decently good diet coaching program where you are able to select your goal weight and how many pounds of body weight you want to lose per week. The app uses… Read more

Hella TBJP community! How soon to get bloodwork mid first testosterone first cycle for a 18 year old And what supplements to get for it “fish oil, tudca, coq10, and Dim and what others for cholesterol?” Is 200 first week on then 400 mg a week split into twice a week doses optimal for 20 something weeks? How long should I go back down to 150-200… Read more

Hello all, is Dragonpharma.net a legit place to get gear? I ordered 5 vials of test e 250.

Hello all, I’m currently 16 years old. I’m 5ft 4 144lbs and have been training for two years. I have no idea what my body fat percentage is and I am nearing the end of my second gaining phase and in need of clarity on how to approach my upcoming fat loss phase. I don’t want to go on a rant so I will keep it short, I haven’t seen what I look… Read more

Hello all maybe I sound like an idiot, but I eat a fuck ton of salmon. pre-workout meal is smoked salmon and jasmine rice and then I usually have another salmon meal later in the day which is a fatty cut of salmon. Is twice a day salmon too much am I at risk of developing intolerance?

Hello all, I just bought an EAA + hydration powder from RAW nutrition and i don’t know when to take it. I’m wanting to take it as a intra workout and just be sipping on it throughout my lift. Does that work alright? I’m new to EAA’s as it’s something I have not used before so would intra workout make sense? Many thanks.

Hello all, haven’t posted a question for quite a while i’ve just been busy getting to work and progressing. The question i do have now is I am running FBEOD with my highest rep range being 15 to 25 for my light work the problem I am running into now. Is it being very challenging for me to progress past the 20 reps as I am often running out of… Read more

Hello all, In a few months time I will be transitioning to UL split but need some clarification on how to set it up. I watched the videos in the education section regarding upper lower training Jordan said he would write out a template but I can’t seem to find one on his IG or on the forum I will post below the format from what I have gathered… Read more

Hello all still have room to grow on FBEOD although I am looking to become knowledgeable about upper lower, so I am prepared to make the jump when need be. I have written out what I have been able to gather regarding the programming based off of the education series video I looked for a template that had this clearly written out, but was unable…

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Hey guys currently running FBEOD (I will post my split below) there are a few exercises that I am really struggling to progress and have not progressed for about three sessions. I truly do not believe that I am recovering from the amount of stress that l’m putting on my body. I have optimized my recovery outside of the gym as well and am… Read more

Hello all I have currently maxed out the stack on my Gym’s adductor machine until I get a pin extender I have to take this exercise out of my pro and replace it with something else. Could I replace this with a back extension? Or would something else be better fit? I am posting my split below for review. Thank you all.

SESSION B (HEAVY… Read more

Hello everybody I posted this question yesterday, but have not received a response this is a question mainly for my friend. Is it ok for a 17 years olds test and will their hpta still likely develop 100% after 16 week enclomiphine cycle first 4 weeks 12.5 mg every other day then 8 weeks every day then another 4 weeks 6.125 mg every third… Read more

Hello all, I am running FBEOD and I am approaching my first de load that being said I have never done a de load before and would like to know how to approach it. Is taking 4 days off and then resuming an option or is there a better way to go about it? Thank you