[Luna]

A 40 protein/40 carbs/20 fat percentage split is probably the best place to start if you have no experience and this is your first cut. Have a daily step count to hit every day (This is all movement outside of training and cardio). 10,000 steps a day is a good place to start. Then follow the plan and tweak if you need to until you see a slow and steady fat loss. Continue until things stall for more than 5-7 days, then add in some cardio. Introduce cardio on rest days first, then gradually increase, and add in extra days when needed. Once output has been increased you can look to dropping some food at the next stall (Approx 200-300 calories).

When you say tweak it until I see slow and steady fat loss what does that mean exactly? Also when things stall for 5-7 days after making that first kcal decrease how much cardio should I be looking to increase per calorie jump as I know it’s not good to do both low food and high cardio? For example once fat loss slows on the 1st cal decrease I then can go ahead and add in a little bit of light cardio on my rest days and then once the fat wall slows from that, go ahead and make another food decrease yes? Thanks for the clarity

Luna Alejandro

[Luna]

 

Thanks a lot hilly. One more thing I have to ask is say my energy expenditure/maintenance calories is 2620 calories what would you suggest I come down to for the first calorie decrease?

Luna Alejandro

[Luna]

Sorry I’ve just re read your weight. That would probably be too high to start. Look to go around the 2000 to 2200 kcal Mark initially

Thank you Ryan. My current maintenance calories is 2638. Another question I have is how to implement cardio? Should I start with just coming down to maintenance calories and and create my deficit using cardio or should I go about doing it with food and use cardio as a tool as I get further into my diet?

Luna Alejandro

[Luna]

If it’s daft amounts of salmon, you run the risk of mercury poisoning, but from what you’ve written there I’d say that’s unlikely, especially if you’re eating smoked salmon, I don’t know many who eat more than 100g of that in a sitting.

I suppose you want to ensure it’s wild salmon, rather than farmed, but that’s not always financially feasible.

Have your blood work checked. If you’re wanting to find out the mercury levels in your blood, book a blood test to see where they land.

In terms of building up intolerances, again, I don’t think you’re eating enough to cause that, but that’s off the back of limited information in terms of weights. I ate 3x chicken breast meals per day, and I can’t go near the stuff – also confirmed by an intolerance test, and diet elimination.

Thank you. I shall keep annihilating the salmon.

Luna Alejandro

[Luna]

Defo yes , come down even more again if you like 🙂

Will do thank you.

Luna Alejandro

[Luna]

So almost all exercise want 2 sets – a heavier set and a back off set as per template above. However this is very much going to be based and adjusted based on response and how your recovery is.

however IMHO almost every one should have no issues recovering from this if they are on point with there Nutriton and supplements.

Some like to run it 2 on 1 off. Others just 4 days per week with a little more rest, again its about finding what works best for you

Thanks so much.

Luna Alejandro

[Luna]

That’s it there mate. You’ll see another big jump in progress on this. It helped me to add 8kg stage weight between Oct and April, some of it old tissue and some new. I spent most of 2024 in a deficit following a bro split.. once I got back in a surplus and introduced UL everything came back very quickly with the increase in frequency.

Mate thank you so much you’re a lifesaver. Exited to begin this chapter.

Luna Alejandro

[Luna]

I’m sorry but there is absolutely no way in the world you can’t do this , your just brainwashed from whatever shit your watching on insta . Please just get on with it

After re evaluating myself I have concluded that it was a combination of my caloric intake being too low and the aspect that I wanted to see progression every time I revisited an exercise. So when I progressed 12/15 of my moments the only thing I would focus on was the 3 that I didn’t which blinded me from seeing the bigger picture and what I had accomplished. Thank you Jordan.

Luna Alejandro

[Luna]

I’m just a normal dude trying to help, I noticed you didn’t mention food intake. Are you on a deficit, maintenance, surplus? Are you tracking? If you aren’t getting your food in as you should be, this could be a reason you’re stalling

Food intake was a big part of my problem. Thank you

Luna Alejandro

[Luna]

Hiya Luna, much like the others above have asked I’m interested in your response around how you feel you’re not recovering. What lifts have stalled? Maintaining something for three sessions isn’t that deep imo and could be the case for multiple reasons. (Rest time, movement order, how you’re approaching the session) How long have you been following this? I wouldn’t say it looks super demanding so let us know

Hey Maddy thanks for the comment and after re evaluating myself I have concluded that it was a combination of my caloric intake being too low and the aspect that I wanted to see progression every time I revisited an exercise. So when I progressed 12/15 of my moments the only thing I would focus on was the 3 that I didn’t which blinded me from seeing the bigger picture and seeing how I have been progressing the majority of my exercises.

Luna Alejandro

[Luna]

If you’re truly not recovering from this I would suggest a trip to doctor’s as your hormones may not be working right.

As at 16 yrs old this should be no issues.

You’re doing 15 sets per workout. Should be no issues especially with optimising recovery outside of gym

Wasn’t eating enough. Soon as an increased food I progressed amazingly!

Luna Alejandro

[Luna]

What is your body weight , are you natural ?

My body weight is 145 pounds I am natural. I am 16 years old. 

Luna Alejandro

[Luna]

What is your recovery like, sleep included & when was your last deload?

I had a de load last week. I took four days off yesterday was my first session back. I progressed some exercises, but I’m regressing in a lot of the compound movements. Sleep is good. I’m averaging 8-10 hours per night. The only thing off with my sleep is my sleep consistency WHOOP does a good job of telling me this 

Luna Alejandro

[Luna]

I think just work in higher rep ranges but still to 0 RiR.

Whilst you wait for your extender you can go from 6-10 to 10-15 to 15-20 to 20-25

It won’t take that long for your extender to arrive, and it certainly won’t be a 3 session jump from a max 6 to a max 20

Thank you all for the guidance. Will do.

Luna Alejandro

[Luna]

Hey!
I normally take 4 days off, do to my cardio and my steps though and stick to my rest day calories. That has always worked for me and my clients. I have been known to not do cardio if I’m really fatigued.
Instagram Chloepickford_ifbbpro

Thank you will do exactly that.

Luna Alejandro