[Luna]

As you are only 13 days into your diet, I suspect that he’s just at first initial drop in body weight that’s caused for numbers to maintain / go down a little, I wouldn’t jump the gun to change anything, as you are simply 13 days into a cut.

Depending how long your diet is set to be / goal weight

You have a couple of options

If it’s just a small reset – keep split the same, get in get out – moving to your upper lower split then

If it set to be a longer diet , I suspect full body every other day would be a little bit too much, so I’d look to change to the upper lower now run the diet, and then look to progress nicely as you build back up into your build phase

Definitely not a small reset I’m coming back from a hard gaining phase and have a substantial amount of body fat to lose I’m at around 20% body fat right now. I plan on dieting down to around 10% so I think I’m going to go ahead and make my change to upper lower and run my fat lost phase on that like you have suggested

Luna Alejandro

[Luna]

if your planning on moving to a U/L anyway I would consider that transition now to give yourself more rest between body parts while on a deficit as this may likely help maintain strength a little better with the reduced frequency.

However as J says its very normal to loose strength when you are dieting

Thank you, Hilly for this reply I actually like the idea of transitioning to upper lower split now my full body sessions are quite long, and I’m honestly getting very tired of them

Luna Alejandro

[Luna]

I agree with Jordan it is very normal for this to happen. You could do what Jordan’s said just ignore and push through. However sometimes I like to adapt my training to where I am and why I’m doing in terms of fat loss and adjusting volume but it all comes down to your own recovery

Thank you, Kamara. How would you adjust my volume from the split? I posted below since everything is one set per movement. Would that mean I am changing my rep ranges or simply removing certain exercises?

Luna Alejandro

[Luna]

Natural , in a deficit , at low body weights , it’s very normal for strength to regress .

I would ignore it , keep going and then once back in a surplus you will surpass any previous best strengths

Thank you, Jordan. I plan on once I finish my fat loss phase and I’m relatively lean to make my jump into upper lower split. How does this sound? I believe by then I would have exhausted full body and ready to move on.

Luna Alejandro

[Luna]

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 x 15-20

Leg extension 1 x 15-20

Standing calf raise 1 x 15-20

Back extension abdominal crunch 1 x 15-20

SESSION B (HEAVY LOWER 1)

Lying ham curl 1 x 6-10

Hack squat 1 x 6-10

Adductor 1 x 6-10

Toe press (machine) 1 x 6-10

PRECOR Converging chest press machine 1 × 5-9

High incline DB shoulder press 1 × 5-9

Hoist ROC-IT JM PRESS 1 × 5-9

Single-arm lat pulldown 1 × 15-20

Machine upper back row (Precor seated row) 1 × 15-20

Machine lateral raise 1 × 15-20

Cable overhead tricep extensions 1 × 15-20

Single arm preacher DB 1 × 15-20

Cable ab crunch 1 × 15-20

SESSION C (HEAVY UPPER 2)

Lying bench rear delt cable fly single arm 1 x 6-10

Close mag grip pull down 1 x 6-10

Chest supported smith row 1 x 6-10

Machine incline chest press 1 x 5-9

Machine shoulder press (Precor pin loaded) 1 x 5-9

Weighted dip with belt 1 x 5-9

DB lateral raise 1 x 6-10

Straight bar tricep pushdown 1 x 8-12

Machine preacher curl 1 x 8-12

Seated hamstring curl 1 x 15-20

Smith squat 1 x 15-20

Adductor 1 x 15-20

Toe press machine 1 x 15-20

Back extension abdominal crunch 1 x 15-20

SESSION D ( HEAVY LOWER 2)

SLDL 1 x 6-10

Smith squat 1 x 6-10

Leg extension 1 x 6-10

Standing calf raise 1 x 6-10

Machine incline chest press 1 x 5-9

Plate loaded shoulder press 1 x 5-9

Narrow grip smith JM press 1 x 5-9

Neutral grip pulldown 1 x 15-20

(SA) bench supported cable row 1 x 15-20

Dual cable bench side lateral raise 1 x 15-20

(SA) cable overhead tricep 1 x 15-20

Single arm preacher curl machine 1 x 15-20

Cable ab crunch 1 x 15-20

Luna Alejandro

[Luna]

Agree with the girls here, take your meal with you. Ideally something that can’t be spoiled. Chocolate Hazelnut CoR with Banoffee Whey and some fruit.

I have mine with me for post session and either eat it in the gym or car before I go home.

How do you prep your COR to have it ready for you post workout James? Do you just keep it in the car with the whey drip already on it and the berries already mixed in? Or do you drink your whey and have berries separate? Many thanks

Luna Alejandro

[Luna]

Take your meals with you and have them ready so you don’t run behind. Like Michaela said, can be a little longer if you’ve had a drink with carbs and EAAS but I would still have your food prepped with you

How do you go about having a prepared meal for after training? I know the majority have shared they do COR. However I do not eat this so some help would be nice as how to prepare to have ready to go in car with me for after training.

Luna Alejandro

[Luna]

It depends when you ate your pre workout meal and whether or not you had EAAs and carbs during your session. If you don’t have anything intra, then I would get your post meal in as soon as you feel ready to eat post workout, if you had a protein feeding during your session, then waiting 45mins post is fine. Have something easy to eat and digest such as Cream of Rice, Whey and berries. Taking UNWIND post session will also help your body to return to a parasympathetic state sooner and enable your appetite to return.

Greetings Clare, thank you for your response my pre-workout meal which is 300 g of jasmine rice cooked with 100g of smoked salmon and a few cranks of Himalayan pink salt. My sessions usually last around 3 hours so for my intra workout I slowly sip on 40g of carbs from cluster dextrin with my EAA I drink separately 2 hours and 30 min after my pre workout meal at 9:15 am. However, my post workout meals is 300g Jasmin rice and 200g lean white fish (branzino fillets) with 150g broccoli. However I do want to switch to having COR. How do you prepare yours? Thanks

Luna Alejandro

[Luna]

Hey buddy, what exactly are you having for that post workout meal? For me personally I’ll have a iso pro shake immediately at the gym after training and then 20 mins later have my post workout carbs of bagel and fruit. Then an hour late I’ll eat a solid meal of pasta and red meat. So really in less than 2 hours of finishing training I’ve eaten 2 meals.

Hello Louis, my post workout meal varies two of my most common post workout meals is 300 g Yasmin rice usually with 200 g of lean white fish fillets (branzino) and then about 150 g of broccoli. I would love to hear why you do your isolate immediately after training and then your carbs 20 minutes later.

Luna Alejandro

[Luna]

Thank you for this response Jordan this has been very helpful for me to set up my new schedule. We have decided to do is pre-prepare my post workout meal as others above have mentioned luckily my gym is a three minute drive from my house pre-preparing this meal will solve my problem. I’m also going to re-introduce EAA feeding intra workout.

Luna Alejandro

[Luna]

Go to bed a similar time.

Have your last meal a similar time

keep fluid consistent

Wake up the same time

go to the toilet as normal

Stand on the scales as normal.

pretty straight forward stuff – consistency is key

If your getting mad swings I would check the floor is level were the scales are, make sure its on a solid/hard floor and not carpet and make sure scales are not broke

Thank you hilly for the reply to be honest with you my scale is a piece of shit. Is there any scale that is favored in the bodybuilding world? Thanks mate[/quote]

ive never looked at brands TBH any normal digital scale will do but I do find after a year or 2 they go to shit lol[/quote]
Had mine for 6

Luna Alejandro

[Luna]

Go to bed a similar time.

Have your last meal a similar time

keep fluid consistent

Wake up the same time

go to the toilet as normal

Stand on the scales as normal.

pretty straight forward stuff – consistency is key

If your getting mad swings I would check the floor is level were the scales are, make sure its on a solid/hard floor and not carpet and make sure scales are not broke

Thank you hilly for the reply to be honest with you my scale is a piece of shit. Is there any scale that is favored in the bodybuilding world? Thanks mate

Luna Alejandro

[Luna]

I think this may be a case of just being patient for a bit longer. You’ve been ill and your “deload” has been spent with your body fighting that rather than just resting.

Get back to fully fit and see how a few of your sessions go.

When things don’t go to plan or a few sessions in the gym go awry, we can sometimes be too quick to pull the trigger on change.

Thanks you for this. Will do. I’m honestly still feeling under the weather as well.

Luna Alejandro

[Luna]

Hey luna, when you are ill it doesn’t class as a full deload, as you are simply recovering from your illness. Hope you are feeling better!

Did you reduce your volume going back into training?

Do you have a majority of your carb meals timed around your training window?

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

• This reply was modified 7 months, 3 weeks ago by  Luna.

Luna Alejandro

[Luna]

Hiya Luna, how has recovery on the whole been? Let us know a little more about

– sleep

– stress

– how you’ve adjusted your kcals for this diet

– when you last had a deload

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. My last d load was actually last week. Got sick for a week had the flu couldn’t trained called this as my D load

• This reply was modified 7 months, 3 weeks ago by  Luna.

Luna Alejandro