Hydration and output were good!

Went home over the weekend and enjoyed a few meals off plan. Certainly didn’t binge and kept in cardio/high step count. Probably averaged around 4000-4500 kcal on Sat and Sun (bear in mind my maintenance is around 3000).

Have returned 6lb heavier and midsection is totally washed out.

Is this likely to just be water retention? I had…

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In a lean gaining phase at the moment which was going excellently but unfortunately had quite bad binge yesterday. Don’t know how many calories but substantial. Very much an isolated incident and can’t see it happening again.

Would you advise just returning back to my normal calories and accepting any weight gain or to pull back calories until I…

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Cheers for all your advice! Patience is paying off. Know it’s splitting hairs but any reason for 200/150 increase as oppose to 250/100?

Finished off my cut about 6/7 weeks ago. Have been having TD KCAL 3100 and NTD 2700. Was holding low 85s before I went on holiday last week and actually dropped weight whilst away. Returned food to 3100/2700 this week and seem to be holding mid 84s.

Training, appetite and digestion in decent spot. Condition very much holding from finishing…

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Hello

Started using SLU 500mcg fasted upon waking towards end of my diet phase which i have kept in going into reversal/push up phase. Was wondering if there are any benefits to keeping this in during a growth phase, increasing dose (as I’ve seen people use higher) or tapering off?

Hi there

Interested in using Berberine as GDA in a push up phase. Was just wondering what the benefits of using a GDA are and also dosing/timings/which meals I should be having with Berberine?

Thanks in advance!

Not sure photos worked:

Week 1

Mon 82.6

Tues 82.4

Wed 82.4

Thurs 84

Fri 83.3

Sat 83

Sun 83.4

Week 2

Mon 83.2

Tues 83

Wed 83.6

Thurs 84.9

Fri 84

Sat 83.6

Sun 84.6

Hello

I’m currently 2 weeks into push up phase. Finished cut off on 2500 kcal TD and NTD. Initially I moved TD KCAL up to 3000 (week 2 3100 through addition of Intra carb). NTD KCAL have remained 2700.

Acting on advice of members on this site, I have tapered off clen (60mcg week 1, 20 mcg week 2 then out from tomorrow).

I have attached my weigh ins…

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Hello was wondering if anyone had any advice RE sleep.

Had persistent sleep issues for a number of years. Get to sleep very easily but wake up extremely frequently and am up at 4:30am most mornings. Generally get around 5-6 hours but I feel completely sweet.

I’m not stressed/anxious, practice good sleep hygiene, salt in last meal and supplement…

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Just a general knowledge question really. I’m aware that reta is a triple agonist and acts on both glucagon and GIP receptors causing an increase in fat metabolism as one of its inherent properties.

Was just wondering if Tirzepatide had any effect on fat metabolism (rather than just an appetite suppressant)?

Due to finish cut next week and want to start long push up phase.

On 2500kcal both TD and NTD (generally i like to do this). Cardio 45 mins daily at 120-140bpm, steps 12000+.

Also using clen 80mcg daily, yohimbine 15mg and SLU 200mcg twice day (no other assistance).

Currently this has me losing 2-3lb a week. My initial plan was to increase kcal…

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Finishing up a diet phase on 120mcg clen/15mg Yohimbine. Calories are increasing from 2600TD/2250NTD to 2900 on both. Would you advise tapering off clen for a week or so or just remove completely? Thanks!

Feel I’ve asked similar questions to this before hahaha, but slight confusion as to load prime plate loaded leg extension if placing as first exercise in session before hack squats? See a lot of people loading this more so in the lengthened position whereas I thought a leg extension challenges the quad in the shortened position. Any advice appreciated!

Have just finished cut – cardio has been 30 mins fasted daily. TD KCAL 2850 and NTD 2300. Steps 10-13000. Clen 120mcg, Yoh 30mg

As per my coach KCAL now TD 3300 and NTD 2800. All burners out. Steps will remain 10 000+ due to my active job as an emergency department doctor. Coach has told to keep in cardio 20-30 mins daily which I l like as part…

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Pretty new to prime plate loaded kit. Was just wondering how you might best load the Prime Overhead Press for 2 sets as my first pressing movement in a push session having done some cable Y raises beforehand?

Thanks in advance!

Went for routine bloods and my eFGR came back as 53 and creatinine 153.

For reference I am not using any anabolics. Weight 92kg approx 12% body fat. I stay hydrated drinking 6L H20 daily with electrolytes in morning and decent amount of Himalayan sea salt during the day.

Supplementation wise, I am taking 40mcg Clen and 15mg Yohimbine daily. I…

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Don’t wanna get too bogged down in this as know it’s not massively important but my gym has recently got the strive OH press which I want to use for my main overhead pressing movement early in season. Would you just use the middle CAM setting for tension in middle here? Thanks!

I’ve been using omega 3 daily and EAAs on a training day over the course of a gaining phase for a while. Now I’ve transitioned into a cut is there any need to track these or just have them as ‘staples’ in my diet?

Usually aim for HR about 130 for my cardio sessions. Using clen for duration of a mini cut; should you be aiming for higher target like 140-150 or does it not really matter? Thanks!

Is there any harm (or even benefit) to taking 3 total days off training?

I have been training hard without interruption for at least 10+ weeks making great progress. However the way my shift patterns work next week (switching from night shifts into days) means I am not able to train at my usual times. I could theoretically make it to the gym…

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How much water should you aim to be consuming per day?

Not sure if I’m overshooting it at 8-9 litres on a training day. For reference I’m 95kg, sessions tend to last 90-120 mins plus 20 mins LISS daily. I’d say salt intake probs around 10g a day.

Can’t say I’m experiencing any negative side effects from water intake but was just wondering if this…

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Just wondering if one option is superior to other. Due to changing shift patterns and training times I’m unable to follow a set meal plan. However I hit macros/calories perfectly and diet is made up of 90% whole “healthy foods.”

No issues with training/recovery/nutrient timing

Is this still OK?

Currently doing cardio 5 x 30 mins/ week aiming HR 120-140. Found as I am getting fitter it is becoming significantly harder to get HR above 120. Concerned this may be affecting recovery capabilities and leaving me more fatigued for my sessions later in the day.

Would it be reasonable to drop the intensity of the cardio and just aim between…

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I have chronic insomnia – am doing everything I can to optimise sleep/seeking medical help but unfortunately not making a difference. Averaging 4-5 hours each night. Not complaining or making excuses just trying to crack on

Currently in gaining phase. Aware lack of sleep isn’t helping things but bodyweight still increasing and lifts…

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Hi there new here. Have been doing PPL for years but changing to UL. Would appreciate feedback on this split!

Upper A
– Incline DB Press (5-8)(8-10)
– Machine OH Press (5-8)(8-10)
– Close Grip Smith (8-10)(12-15)
– Machine Lateral (10-15)x2
– Single Arm Pulldown (10-12)(12-15)
– Cable Upper Back Row (8-12)x2
– Cable Curl (10-15)x2
– Tricep… Read more