[Maddy]

Agree with the guys above. Well done you’ve had a very successful diet. You’re in a good spot to move into a build. Allison and Nathan gave some great pointers too. 18-24 weeks is a great amount of time to dedicate to this. How much cardio are you doing right now?

Thank u alot after many times of failing in my diet this is the most successful one and it’s my first time doing a proper bulk

Also im doing 150-180 mins depending on my energy sometimes my knees gets so tired that I can’t do the upper end of the range but my leg workouts is good im progressing every week in them [/quote]
Great work, I’m sure it feels particularly satisfying is you’ve fallen short previously!

So I think it would be smart to taper down cardio over the next 2-4 weeks so you’re doing a manageable (for your routine and lifestyle) amount without experiencing any knee troubles. Even if leg sessions are great and progressing, I think it would be smart to bring this down. There isn’t a ‘perfect’ amount to do, some do a little more cardio in a build/offseason and some do less. I also suggest moving over to doing something like a crosstrainer too if you’re not already.

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[Maddy]

Agree with the guys above. Well done you’ve had a very successful diet. You’re in a good spot to move into a build. Allison and Nathan gave some great pointers too. 18-24 weeks is a great amount of time to dedicate to this. How much cardio are you doing right now?

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[Maddy]

Hi guys happy Boxing Day! Had a lie in as I got home super late last night. Woke up had a chill morning and breakfast. A few check ins today and then started to feel a little weird like I’m coming down with a migraine. For me, it feels very much like I’m hung over, off balance, detached and a bit sick. Went for a walk and just chilling this evening. I feel pretty nauseous so not forcing food but have my final meal a bit later on. Hopefully training tomorrow

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[Maddy]

Hi guys! Merry Christmas!! I hope everyone’s had a wonderful day and celebrated it just how you want to! Today was a day spent with family for me, a short walk in the morning and then off to pick up my grandma and spend the day with my mum and dad and sisters. Had a lovely day, enjoyed a great Christmas dinner and I don’t want it to be over! Very tired but very happy

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[Maddy]

Hiya Piotr, you’re right to think that often there’s no need to change a thing. However, if you don’t try you won’t know if it will benefit you. You’re in a position where trying another set here and there are totally fine and you’ll see soon enough if it’s something you can sustain with progressions. Go for it and see how you get on 👍🏼

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[Maddy]

Merry Christmas Eve guys! I hope you’re all having a lovely peaceful night! Flew back home today and feel quite run down after travels. I wanted to train today but made the decision to leave it. I was starting to feel unwell as I left for Hamburg and I’m only now starting to feel a bit better. I’ll rest over Christmas and be back in after Boxing Day. Finished a few check ins today and now chilling for the evening

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[Maddy]

Hiya cayle, I actually eat both rice and pasta almost every day. As a lot have mentioned above, eat what you enjoy and can digest!

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[Maddy]

Hiya max, could be a couple things to consider here. If you’re able to (and comfortable to) please share some progress pictures with us, your diet and training. That will help us make an appropriate suggestion.

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[Maddy]

Hi guys, busy day in Hamburg today. Lots of walking, bratwurst, kaisershmarrn and hot non alcoholic mulled wine. Catching up with work in the hotel for most of the afternoon and just finished for the night. Flying back tomorrow just in time for Christmas

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[Maddy]

Hiya David. I’ve been an avid user of my fitness pal. I don’t really ‘set goals’ on the app but I know my target kcals and Macros and use the app to help me track. I’d be careful with some of the data on my fitness pal! Some of the foods that are available to log are inaccurate and so you should always cross reference the nutritional information to ensure it’s accurate and correct.

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[Maddy]

Hi guys! Off to Hamburg today with Louis and his nieces for some festive fun. Still have a bit of work to do while we’re away but I’m sure I’ll find some downtime to get that done 👍🏼

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[Maddy]

The guys above have covered this well. If training performance is good, bodyweight is coming down, you’re recovering and progress is being made you can absolutely keep cracking on. No need to implement a re-feed. As the guys above mentioned, as you get deeper into a diet you may experience some things that indicate that you might need a re-feed or rest.

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[Maddy]

Hi guys happy Sunday! Had a lie in as I started to feel more ill last night. Up for a walk and to hunt for wherever Amazon have delivered some Christmas presents. Spoiler: I can’t find them and went to 5 different pick up points. Work and rushing around dropping things off with my sister as I won’t see her till after christmas! Rushed back and did a little work and spent the evening at Christmas at Kew! Back home now to carry on with work. Having a lie in has majorly thrown me off and I lowkey regret it but sleep hasn’t been the best recently and I’m feeling run down so needs must. I’ll be up late wrapping up client work and editing

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[Maddy]

Hi guys happy Saturday. I’ve woken up feeling okay and so training is on today. Up early and then in for hams glutes and delts. As the session progressed I could feel that I was struggling a bit more than usual and felt under recovered. Maintained and progressed a few lifts but left feeling knackered. Back home for check ins and work before bracing myself and heading into town to get some Christmas bits. I slowly started to feel more shit as the day went on. Work and editing this evening and now watching die hard to round off the night. Well needed rest day tomorrow

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[Maddy]

I second what kerry has asked! If you have a video of your training we can suggest adjustments specific to you 👍🏼

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