[Luna]

Hi mate

I’m with the gang here. If you have easily digestible foods that will help your cause, but a 2hr 15min gap should be fine 🙌🏻

Thanks sounds good.

Luna Alejandro

[Luna]

This is fine. As long as you are digesting the food well between meals.

What are the rules for understanding how you are digesting a meal? What do you look for?

Luna Alejandro

[Luna]

Don’t lower protein , lower carb / fat or increase expenditure

Right on thanks. Will keep it consistent throughout my diet.

Luna Alejandro

[Luna]

I would personally start with fat. As low as I’d go through the deficit would be 30-40g

If the 200 cal decreases doesn’t see much change for you then I’d go with a bigger decrease. For me personally, that cal amount wouldn’t budge me as I adapt pretty fast and it takes bigger cuts to get things moving

Thanks for this. What do you personally like when it comes to decreases?

Luna Alejandro

[Luna]

Yes for me I would taper fat down first to 50g and then taper carbs down.

All while increasing cardio:output

Thank you hilly will do.

Luna Alejandro

[Luna]

Hi Luna. I’d personally start with cutting calorie from fat. At your height and size as low as 40g will be plenty. Can go lower if you need, carbs are way more useful to

You as a bodybuilder. So start to cut them after you’ve lowered fate

Thank you lots. Will do. I shall cut from fats until 40g before cutting from carbs.

Luna Alejandro

[Luna]

Hello Luna

It depends on your goal.

Do you just want a coach for a lifestyle or a coach for contests?

Cause both are pretty different approaches and the price may vary cause of that difference.

A prep coach can be much more expensive as their investment is more time eating if it makes sense; and check-in with them are more often and sometimes very very often.

So first of all; tell us what is you personal goal right now ?

If your personal goal is competing; you need to find someone who knows the category by heart; and when I say that I mean litterally by heart; cause the body building world became lately very very saturated and level is super high; so if you have an experienced coach but this one does not know the criterions perfectly; you can unfortunately loose a lot of time, and any loss of time; is a loss of money by defaut.

And this has nothing to do with coaching skills at all; there are out here (europe or usa) amazing coach, very human and passionate, but if they don’t understand the division perfectly; those skills and experience are useless.

So tell us what is your goal.

And if you are based in USA; I think you could also take a coach from USA, cause even if nowadays it’s good to be coached online, nothing replace a good face to face check-in once a month with your coach or some trainings here and there with you coach, thing which will be impossible with an european coach, particularly if you don’t have an heavy budget.

Waiting your answer

Hello Allison, thank you very much for your thoughtful and sincere reply. For background information, I am 17 years old with two years of bodybuilding experience. I am not looking for a coach to guide me through a prep quite yet. From what I understand, the definition of a lifestyle coach is a bodybuilding coach you work with without the intention of doing a prep. If that is correct, then that is what I need. It is inevitable that I will compete in a few years, but there’s a lot of work to be done before that happens. I need a coach who’s able to work with me to build my physique up as much as possible and provide proper guidance. I don’t think for where I’m at right now that I necessarily need in person coaching/check ins. Now with this being said, would it be worthwhile I to reach out to TBJP coaches even though I am in the United States?

Luna Alejandro

[Luna]

Hiya Luna just a heads up, all the tbjp athletes are coaches. I suggest if you’re looking for a coach (tbjp athlete or not) to reach out to them and book in for a call or consultation. That will help you know if you will potentially work together well, and if they can provide the service you want/need.

Is there anybody specific you would recommend reaching out too? I don’t have a huge budget and I don’t know what pricing is like

Luna Alejandro

[Luna]

With where I see your current macros, if this were mine I would personally pull 20g fat, 50g carbs, maybe add a little cardio and see what that illicits

Thank you will do.

Luna Alejandro

[Luna]

What are your current macros buddy?

I would keep fats low to moderate….

Protein consistent 1.25g per lb of BW

And usually take my first initial drop from carbs. If we could see your current setup would probably help us make a better judgement

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 your current macros then? We cant advise how to alter food/macros if we dont know what they currently are bud ? [/quote]Yes these are my current macros as I am still bulking. My maintenance cals are 2889.

• This reply was modified 8 months, 3 weeks ago by  Luna.

Luna Alejandro

[Luna]

What are your current macros buddy?

I would keep fats low to moderate….

Protein consistent 1.25g per lb of BW

And usually take my first initial drop from carbs. If we could see your current setup would probably help us make a better judgement

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 fat down, to around 50g-60g per day anymore than that will most likely be stored as body fat. Are you enhanced or natural? [/quote]Natural 17 year old. When you say bring facts down to around 50 to 60 g should I do that immediately when I create my deficit or gradually work down to that number? For me this all sounds really confusing. If I were to come down to maintenance calories which are 2889 tha would look like 188 protein than 55g of fat like you recommended and would have 410g of carbs to work with. Does this looo about right to start of from? Then make my 250 cal decreases from my carbs. Many thanks for the clarification as I am still I beginner lifter.

• This reply was modified 8 months, 3 weeks ago by  Luna.
• This reply was modified 8 months, 3 weeks ago by  Luna.

Luna Alejandro

[Luna]

Simple answer NO , please don’t change a thing . Keep progressing as you have been and as you get deeper into the deficit , scrap for more progress Luna . Game on !

Thanks lots 🙏

Luna Alejandro

[Luna]

What are your current macros buddy?

I would keep fats low to moderate….

Protein consistent 1.25g per lb of BW

And usually take my first initial drop from carbs. If we could see your current setup would probably help us make a better judgement

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?

Luna Alejandro

[Luna]

Cyclic Dextrin has a low molecular weight, which means it will digest really well, with no gastric stress, so that would be the best option. Have a look at the tbJP Performance fuel.

I would also consider taking in some EAAs midway into your session. Sip the carbs throughout, but have the EAAs in one go to get an extra protein feeding in.

Thank you so much, Clare I am in the United States however and trying to get products from TBJP UK and other companies based outside the us is a nightmare with tariffs. I had recently ordered a GYMPIN from their website and since it came from the UK I was charged a 186 dollar tariff for delivery.

Luna Alejandro

[Luna]

I’m gonna type my response again 😂 , I’m gonna say the exact same thing again, as it was super clear instruction

Change all presses to 5-9

Change the smith to another machine

Rear delt fly machine 1 x 6-10

Lat pulldown straight bar 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

Cable straight bar bicep curl 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

Decline 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

HOIST Flat Chest press machine 1 × 5-9

High incline DB press 1 × 5-9

Narrow grip smith 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

Single arm DB overhead extensions 1 × 15-20

Single arm preacher DB 1 × 15-20

Cable ab crunch 1 × 15-20

SESSION C (HEAVY UPPER 2)

Reverse fly single arm 1 x 6-10

Close mag grip pull down 1 x 6-10

Chest supported DB 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

Ab crunch machine 1 x 15-20

SESSION D ( HEAVY LOWER 2)

SLDL 1 x 6-10

BB 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 bench press 1 x 5-9

Underhand mag grip pulldown 1 x 15-20

Upper back T bar row 1 x 15-20

Chest supported DB lateral raise 1 x 15-20

cable overhead tricep 1 x 15-20

Single arm preacher curl machine 1 x 15-20

Cable ab crunch 1 x 15-20[/quote]
How does this look? Solid

Luna Alejandro