[Matteo]

If you are trying to deload I would rest totally and not do any cardio buddy – the goal is to rest doing more doesn’t add to recvoeryb

Makes total sense, thanks a lot Kuba!

Matteo Roda

[Matteo]

Hi Matteo,

I would say it’s HIGHLY unlikely you’ve got anywhere close to getting everything you can from FB in 9wks

Of course I know little about you and your background, so it could be the case that you’ve nowhere left to go with it, but 9wks is no amount of time to give any split to base fair judgement on it’s effectiveness

Hi Rich, thanks for the help in advance.
I do agree that it’s almost impossible I got everything out of FB in 9 weeks, I will then be taking some more rest as Oscar suggested and get back into fb as soon as I’m fresh! I probably just didn’t rest enough last deload.

Matteo Roda

[Matteo]

There is no correct answer , your looking for absolutes . Why is there such an obsession over that ? It’s 100 percent a new generation thing , my era , never ever look for absolutes . Our perspective is defo, well I will try one and see how it goes . That’s all there is , try it and see how it goes

Thanks for the feedback Jordan. It is true, I do kind of try to look for an absolute, even though it’s unrealistic to find one, and I still try to think about what I get from the absolutes and then make a decision based on my own reasoning.
I will reflect upon that and try to be more “fuck around and find out” in a sense rather than looking for an absolute.

Matteo Roda

[Matteo]

Matteo 9 weeks is not enough time to start a split and then swap it . You are probably battered and just need a good ol rest .
I would take 4 days out of the gym completely and then run the first rotation 50% volume .
That should see you come back full of beans and have another 8 weeks of so of pushing before you need to pull back again

Also another question (I already put it out on the forum but since it does concern this subject I will ask it directly to you as well), at the moment I’m able to deal with full body pretty nicely but the sessions are taking long which means that when I will have more to study and closer to exam periods I will not be able to do so. I asked what makes more sense to do whether to strip back volume to super low or to switch to upper lower where sessions will be much shorter. What do you think about that? What should I do when the time comes and I can’t stay in the gym for 2-2.5h anymore?

Matteo Roda

[Matteo]

Matteo 9 weeks is not enough time to start a split and then swap it . You are probably battered and just need a good ol rest .

I would take 4 days out of the gym completely and then run the first rotation 50% volume .

That should see you come back full of beans and have another 8 weeks of so of pushing before you need to pull back again

Thanks a lot Oscar!
I will be taking a good ol rest as you suggested. Considering I had just been dieting what would you recommend cardio-wise? Keep it all the way through or only the first cupole of days.

Matteo Roda

[Matteo]

Morning weight 73.35kg, +0.25kg from yesterday which is fair considering yesterday’s last meal was a bit heavier–my mom bought me a lot of lasagne for this week’s free meal and I thought that dividing it in two meals made more sense than a full kilo of lasagne in one session. At the moment my food policy is to have a free meal once a week which swaps out the heaviest meal of TD/NTD, once the post diet phase is done and I’m starting the push up that will change to once every two weeks, at the moment I’m not looking any further than that, however I know that when calories will get really high I will probably change that to once every 3-4 weeks.
FB #2:
– SL toe press 66×6, 52×12.
– Adductor 72.5×6–match reps.
– Lying leg curl 65×6–lost 2.
– Barbell RDL 150×8–great first start considering the SLDLs two sleeps ago
– Leg press 240×4, 160×16–lost 3 reps on the first set (no clue why), gained 4 reps on the back off, I did spend some time at lockout on some of the reps, I would’ve probably got 2 less if it wasn’t for that.
– Leg ext 97×10–+2.
– Chest press 57×10–lost 4.
– Shoulder press 43×9–same.
– Dips BWx10–+1.
– Cable lateral raise 14x13Rx14L.
– SA lat row 93×7+1Lx8+1R–matched left, +1 right.
– Upper back pulldown 59×13–matched last time I used the bar.
– Bicep 54×14.
– Rear delt row 15×12.
As I already explained on the training forum these sessions are being a bit shit and I don’t know what to do about them, will keep you updated, all I know is that it CANNOT continue like this.

Matteo Roda

[Matteo]

Morning weight 73.1kg after yesterday’s new low (72.7). Today was the first day back from the deload and the first time in 2 months of having SLDLs in my plan.
Full body 1:
– Low incline smith press 100×6, 80×9–same reps on both, the second set the eccentric wasn’t the most controlled though.
– Weighted dips 20×9, 15×8–progression +2 first, +1 second, however in the past I had already done both 20×9 and a 15×8.
– Shoulder db press 32.5×8–from last time it’s a +1, however I had already done 8 reps in the past, did the first rep with no help this time though.
– Machine lateral raise 50×9, 40×11–nice +2 on the second set.
– Neutral grip lat pulldown 85×7, 65×12–added 5kg in the first set and lost 3, +3 reps on the second one.
– T bar row 70×8 + drop set
– SLDL 160×7–first time back in the split, the first rep was a bit scrappy, once that’s fixed will start the weight progression as well.
– Hammer dumbbell curl 20×9+drop set
– Seated hamstring curl 80×15–took out 5kg (+2 reps) and the second set because of the SLDLs being added in.
– Horizontal leg press 165×12->rest pause +5reps–first time on this leg press, need to standardise the rest at top (make it as little as possible).
– Leg extension 60×14–extra 1 rep from last time.
– Calf toe press 117×14
The calories are that bit higher, the performance will be coming back, it’s just a metter of time, being patient and always pushing myself to the limit.
However I do feel like I need to say that the performance at the back end of the workout is in fact dropping a bit, just in terms of actual energy available to complete that extra rep, if it continues to be like this even when the food is higher this will be a major reason why I would switch to upper lower.

Matteo Roda

[Matteo]

This morning was check-in day and the weight was 73.35kg this morning.
The check in was pretty satisfying (pictures from it on instagram) and with this checkin I am ending the diet, from today the calories have been and will be slightly higher from now on with a +200ish jump from last week.
The reason behind ending the diet a week earlier than what I planned for is that I have just had to deload from the fatigue that built up definitely because of the training but also because of the deficit, and considering that the goal now is to just get fucking massive and not lose any gram of tissue, it makes no sense to pursue a better physique, even if it’s an extra week. The other main reason is the fact that my first stage may be in 2027 there is no rush in being shredded, the only goal of the diet was just to get in a very good staring point for the push up–the 2027 stage is also a probability, in fact if I pursue the masters in engineering there will be no chance of me competing until late-2028/2029 because the requirements to perform at a high level in this academic field are just too much of a hassle in such prolonged deficit, especially going forward.
The macro-cardio change is reported below:
Diet TD: 2416kcal 206.9P 32.6F 323.8C
First calorie increase TD: 2591kcal 193.8P 47.1F 348.0C
Diet NTD: 1761kcal 199.2P 53.4F 121.0C
First calorie increase NTD: 2172kcal 207.0P 59.5F 202.2C
CV and expenditure during diet: 10k steps daily + 25-30’ CV at 125-150bpm every NTD.
CV and expenditure now: 10k steps daily + 20-30’ CV at 125-150bpm every NTD.
Anyways here is today’s very light lower body session, I’m going back in two days with full body so I didn’t wreck myself.
– Toe press 109×15+, 133×8
– Adductor 95×8
– Seated hamstring curl 100×8, 75×13(1RIR)
– Super low stance 45° leg press 190×7
– 45° leg press 190×15(1RIR)
– Leg extension 90×11
As said previously it was a very calm and good session, and not listening to music that hypes me up like crazy definitely helped with that.

Matteo Roda

[Matteo]

This morning @73.25. As I said on the last post I have taken two days off, today is upper deload and tomorrow will be lower deload, then from today will be fully back onto full body training. Writing this I am about to leave for the gym and I’ve just watched the new video that just dropped of Jordan’s push session, which may have not been the smartest thing to do before a deload session lol.
The session was kind of me eye-balling the movements that were free and that I like doing at the moment, this is what came out:
– 30º incline smith 92.5×4+1, 75×8
– 60° incline smith 75×8, 60×9
– Jm press 35×6
– Machine laterals 75×5.5, 85×3>55–i was just having a laugh t with my friends about how much I could lift on a lateral lol.
– Lat row 90×9
– Chest supported mid back row 100×7, 85×8
– Rear delt row 45×12
– Pushdown 80×9
– Bicep 20×9, 15×8
Nice session overall, only pushed real far on the fist two presses and in the first set on mid back row, everything else was pretty calm, still to failure-0RIR, but much more calm (as supposed form a deload session).

Matteo Roda

[Matteo]

This morning @73.65, studied a good bit in the morning, then trained at around 2.30pm.
Full body 4:
– SL toe press 85×11, 77×13
– Bb back squat 125×7–lost a rep and it was a bit scrappy, not fucking ideal.
– Leg ext 100×8, 85×8–first set added 5kg and lost 2, second set lost 1.
– Seated leg curl 92.5×8+1–lost 3 reps and added 2.5kg, shouldn’t have happened.
– Banded hyperextension 55×8, 35×10–added 10kg first set and lost 3, +1 rep on the second one.
– Adductor 95×8+1–matched.
– Mid incline (~45°) smith 62.5×11–first time with this movement.
– Shoulder smith (~75°) 42.5×11–first time on this as well.
– JM chest press 20×11–first time on this after those two.
– SA machine laterals 55×8, 45×13.
– Lat pulldown 70×12–+3 reps.
– Mid back row 85×9–lost 2 reps.
– Rear delt fly 55×9.
The session didn’t go nicely AT ALL, straight from the squats I knew it was not going to be a good one, but at te same time I stuck to it and got what I could from it.
The pull work was supposed to be two sets on both but I was soo tired and chose to not overdo things.
I will be taking an extra rest day on Thursday, and will follow that up with Friday upper, Saturday lower just to give my body a bit of a breather before heading into the last week of dieting before starting my reverse/recovery.
Also another update regarding the diet, I had a response on the diet question I posted in the forum the other day and the NTD macros have changed to 123C, 58F, 200.5P, 1815ish calories. Nathaniel suggested to bring fats down on NTD rather than carbs, which to be fair does make more sense than 89carb lol, therefore I adjusted the macros a bit.

Matteo Roda

[Matteo]

If you’re saying the look improved after a rest I’d prioritize recovery more and I’d bet you continue progressing more on this plan

True, I will definitely be taking rest days more frequently.
Thanks a lot!

Matteo Roda

[Matteo]

If happy with the look and dropping at a nice rate then keep things where they are , if wanting to pull off more in the next two weeks then dig into the deficit steeper . Bring training carbs down and fats on rest day a touch

Thanks a lot. I was going to do the opposite (less chos on NTD and less fat on TD), this genuinely helped!

Matteo Roda

[Matteo]

Woke up this morning @73.1. Yesterday I did cheat on my diet (800ish extra kcals) which I greatly regret. It won’t happen again.
Weight lowest ever, studied a bit am and went to the gym. The session went pretty good, happy with some of the stuff, not so much from other (dare I say normal as I’m in my 8th week of the diet).
Full body 3 (with some tweaks aka switched quad work with Fb1 as already mentioned couple of days ago):
– Sa preacher curl 16×12+1Rx13L-extra rep left, +2 right.
– 30º db press 44×5, 36×9–extra 2kg and -3 reps, last time with 44s I got 5 and a forced one so pretty good, second set +1kg same reps.
– High incline smith 80×4+1, 65×7–lost a fucking rep on the first, same on the second one.
– Jm smith 65×9–extra 2 reps, let’s fucking go, only movement giving me progression back to back.
– Pec fly 65×6–lost half a rep (tried the seventh and failed mid way through) but executed better.
– Db laterals 16×7, 10×13–lost 3 reps but +2kg, same second set.
– Sa lat pulldown 85×8(both), 70x8Lx9R–gained a rep in the first set, gained it only right arm on second set (even though I was SO close to doing 9 on the left lat as well.
– Bb row 100×10, 80×9–from last time it’s a +4 and +1, but last time was very bad, from the time before it’s a +1 and matched reps, in the second set however I went much much deeper and was more hinged, therefore I’m taking progress on the second set as well.
– Rope pushdown 65×10–matched two weeks ago.
– Rear delt tbar row 30×18–a beautiful +7, to be honest I didn’t even use too much back, so I’m happy also because I felt it much better.
– SL seated ham curl 45x12Lx13R–first time doing it because in this gym there’s no lying one lol.
– 45° leg press 260×10, 200×14–lovely +1 on my favorite leg press, the back off however lost two, I definitely shouldn’t have taken and failed that 50/50 11th rep. Also I’m 2.8kgs down from last time I did this session.
– SL extension 40x8Lx9R–put 5kg less to get more reps but had no progression, disappointing.
– Toe press 109×18
Diet wise, since I checked in yesterday morning, I chose to keep the same macros for training days (330C, 39F, 208P, 2500ish) and bring slightly down the carbs for NTD (2000ish to 1700ish calories): 89.5C, 64F, 201P.
Will assess in the following days how this very low carbs do and see wether two change it.
Cardio and neat stays same.
Of course if I get any response in my question I posted the other day onto the diet section in the forum (surprisingly didn’t get any response), I will review what I changed, but, at the moment I will have another two weeks of dieting and start reversing after that!

Matteo Roda

[Matteo]

Training day wise my approach is exactly the same but it all depends how many carbs you have throughout the day, in my case it’s perhaps not too low and I can have carbs also outside of the training window.
Non training day in my opinion the most important factor is when you’re the hungriest, in my case is the evening therefore I have pretty much all my carbs there.

Matteo Roda

[Matteo]

This morning woke up at 73.45 (lowest weight so far) and went straight to the gym since I had class from 10 to 5.
Full body 2:
– SL toe press 66×7, 52×9
– Adductor 72.5×6–lost one.
– Lying hamstring curl 65×8–same reps
– Bb rdl 140×8–lol so funny (yet so annoying at the time) I did 3 reps with dumbbells at 65kg then the extra 15kg I put on one of the dumbbells fell off (they only get to 50s at my gym), I went straight to a barbell and used 120kg for 3 reps and it would’ve been a 20repper (which I couldn’t be bothered with) so I stopped (after doing a row ) and did 8 reps with 140.
– 45° leg press 240×7, 160×12–very happy with that extra rep on the first set, second set -4 but it was lots lots more controlled.
– Leg extension 97×8–+1 rep.
– Chest press 57×14–extra 1 rep.
– Shoulder press 43×9–lost two.
– Dips BWx9–same.
– SA cable lateral raise 14x15lx12r
– SA lat row 93×7+1 (matched two arms), 52x14lx16r–+1 on the first one and +1l+4r the second one.
– Upper back pulldown 59×11–used two separate handles rather than a straight bar which made it quite harder (lost 1rep).
– Cablestack bicep 54×15
– Rear delt row 15×12+LP
In all honesty I’m very pleased with the performance today both considering it was the morning and the fact that the past few sessions didn’t go too nicely.
Being completely opposite to yesterdays post today food focus was 0 (or as close as it gets to 0 in a diet), which was nice, I guess one can’t really predict how food focus a day is gonna be.
Anyways, tomorrow I will check in to myself and see how long there’s left of dieting (in my opinion it will be another 2-3 weeks, but I will still put a question on the diet forum to have more opinions about it).

Matteo Roda