Maddy
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Hiya Ben,
Peter makes a really good point! Doing things this way enables you to gather data as you bring your food up a touch between your weekend off and holiday. Again, Peter already mentioned it but If your main anxiety is around putting on unwanted body fat while on holiday, just know that you can always dip back into a diet after a relaxed 8 days and tidy up before reversing out. You can then have confidence moving into your reverse out and offseason, that you have a good runway to bring up kcals and improve. Drop us a message If you have any other questions!
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Hello hello again,
It’s been a long Monday! Did the same routine as usual, up and out for a short walk and then breakfast and work. Then in for Quads, glutes and back. Today’s session was just fucking great. No pain, no discomfort. A part of me died somewhere in the gym doing the glute drive. Came away from this session feeling satisfied with my efforts and honestly ready for bed. Got back and got stuck into a bit of customer service work for MAD. and a short meeting. Then off to do a food shop and catch the end of the Rune vs Djokovic match. Now bed!
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Code: LULU10 for smashing sups and fab garms -
Hiya George,
I totally agree with Rhea! Usually if you see some people with drastic weight gain it can be because they’ve lost some control/routine with food after a diet phase and honestly that’s a whole other discussion! You’re right too though, increase kcals to get you out of a deficit and to your maintenance. From there do weekly check in pics with yourself so you can assess your visuals. Keep an eye on training performance too! From there you’ll be able to make further decisions on when to bump food up a little more or to keep it where it is. Drop us a message if you have any other questions!
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Hello guys!
Had a lovely slow Sunday! Up early and out for a walk and then breakfast. Responded to clients and updated the rest of the programs I didn’t manage to finish yesterday as well as record voice over for some training videos for clients. Went out to central (London) for lunch and went to one of my absolute FAV sandwich places. Dal Fiorentino. (highly recommend) and then walked around for a couple hours people watching, having coffees and chilling! Back now and have started watching ‘Sprint’ on Netflix. When I was in school/college I used to love athletics and the 100m sprint. I absolutely love watching sport documentaries so we’ll see if this one’s good! Get me fired up for tomorrow’s Quad glute and back session 🔥
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Heya Rich
I’m pretty much echoing what the guys above have mentioned! Loads of videos on YouTube from Jordan like this one https://youtu.be/ABArM5wqlLQ?si=GjPy30WV1gPzlMor And as Marc mentioned people have had discussions about full body splits in the forums so have a little scroll around but if you have any other specific questions about it let us know!
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Hello hello! Had a lovely lie in today and faced a very busy gym session because of it. Defo worth the lie in. Hams and glutes today and it was pretty good. Hoping to look back at myself after a year and see some seriously improved hamstrings. Even if they’re slightly improved I’ll be happy!
Updated a few programs and I’ll do the rest tomorrow. Chilled for the rest of the day and had an off plan meal. This week was Dominoes purely because I haven’t had pizza for months! It was pretty good. Now, ready for bed!Instagram - lulubellelifts
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Hiya Gonzalo,
For years I trained full body style training like Scott Stevenson’s fortitude training more so because I didn’t have time to be in the gym 5+ times a week. It’s a great and simple structure that can be suited to beginners OR people with lots of training experience. I absolutely loved it! I found it took a little time to adjust but as the guys above mentioned, as long as you know what you can recover from (this may take some time to figure out) I think it’s a really great setup. As you get into it you’ll also be able to optimise exercise selection too and see where a hinge may suit. In my experience you can absolutely make some solid progress to put on muscle but the key is to recover. For your Loading sessions e.g. Upper load and then lower pump, don’t be tempted to load up for the pump component! It’ll make the next Lower loading session feel wank and you’ll likely find it a little harder to progress movements in the long run. I think you should absolutely get stuck in! You don’t need to follow the strict template in fortitude either, have a look at your physique (or share pictures with us) and you can structure your movement order and exercise selection on what you want to improve on! Drop us a message If you have any more questions!
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Code: LULU10 for smashing sups and fab garms -
Hello hello again,
Today has been a fairly chill one, up and out for a short walk before breakfast and straight into work. Full leg session today and it was great. With my injury/niggle to my groin/adductor area I’m finding it pretty difficult to perform movements that require more pelvis stability. Today I tested that as things have been going pretty well! Gym was pretty busy and so I subbed in leg press for a bit of a challenge with the Panatta squat machine. Frankly… the ROM was wank, the machine pits out just before I hit parallel which is pretty shit but for now it’s probably to my benefit. Things felt fine! No pain more just very awkward feeling like I’m quarter squatting! Other than that the rest of the session was great and I left the gym feeling satisfied with my efforts. Ended up coming back and getting stuck back into work and lost track of time and so my meals were pushed back pretty late. Chilled in the evening playing god of war (still haven’t finished it) and now ready for bed! XInstagram - lulubellelifts
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Hello hello!
As usual Thursday’s are a rest day for me! The usual walk before breakfast and then straight into check ins for the day. Thursday is my largest check in day so for the most part I’m at my laptop! Fairly long day but managed to get up and move around a bit in between so not feeling too stiff for my full leg day tomorrow 👍🏼Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hiya Mateo,
It looks like you have a decent structure there, in my opinion it’s worth getting stuck in to this program, seeing what you can manage (sets) and see what you recover from. Then you’ll be able to see if the adjustments you mention are worth making!
If chest and arms are something you’d like to improve on and bring up, as long as you’re performing the movements well and accurately (with good form), and you are recovering from your sessions, I would suggest increasing the frequency that you hit those muscle groups.
If you’re not recovering and you’re sore three days after training, you could adjust your working sets to be within a range you can recover from, or perhaps looking at other variables like nutrition, sleep and supplements would be more helpful so you can then be in a place where you can train muscle groups a little more frequently.
Don’t hesitate to ask us any further questions!
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Hello hello!
Up after a fab night’s sleep! Went for a short walk and then breakfast and some training analysis then in for Hams, glutes and delts. Not an amazing session but not a shit one. It happens! Hamstrings are something I’m specifically working on bringing up. I received no specific feedback to improve this area, just to have more overall size but when I look at my legs, I’d love to have more ham ✨ popped over to grandmas and spent some time chilling and chatting and then back to respond to clients and enquiries. Rest day tomorrow and now looking forward to sleeeepInstagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Tuesday my usual rest day! Had a lie in after going to the cinema last night and finishing my last meal pretty late! Today’s rest day is mostly surrounded around check ins, editing and customer service work for MAD. Still have some steps to hit and a meal to finish. Wrapping up the day now and an earlier night ahead of tomorrow’s Hamstring, Glute and delt session. Food is up a bit on a rest day too now so happy days ✨
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Heya Tobi,
The guys above make some really good points and I agree with all of them! Rather than focusing on ‘resistance profiles’ as such, have a look at some of the above comments to help structure your training towards your goals and have a watch of Jordan’s YouTube channel! You’d be surprised how much you can learn from having a quick watch!
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Hiya, Clare and Kuba make a great point with increasing protein a little across your meals. In theory your digestion should still be good (similar to how it is now) and hunger shouldn’t be affected too much either. Stick to that for a couple of weeks and let us know how it goes. If you find your digestion takes a hit and you’re managing other variables well then you’ll know to pull back a touch.
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Hiya Daniel!
What time do you have available to be in the gym (how many times a week)? With a family involved I’m sure you’re kept fairly busy! Also, can you think back to a time when you were training consistently and you really enjoyed your training? If so what split was that? Let us know and then from there we may be able to be more specific with what split may suit you now. To be fair, if you consider yourself to be back at beginner level, getting stuck in with any split will most likely reap some reward regardless!
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Code: LULU10 for smashing sups and fab garms