[Miso]

Not necessarily. You may need to simply push a bit harder with output and reducing calories.

When you feel like you’re dragging yourself around and training performance is significantly taking a hit, then a refeed may be warranted, but often it’s just a case of digging a little deeper.

Do you have any pics?

Yes I have[/quote]

As Hilly says, where is your cardio at right now and what has the rate of loss been so far?[/quote]

Cardio is 4 times a week,40 min plus 12-15 k steps. I lost 8 kg in two months

[Miso]

Not necessarily. You may need to simply push a bit harder with output and reducing calories.

When you feel like you’re dragging yourself around and training performance is significantly taking a hit, then a refeed may be warranted, but often it’s just a case of digging a little deeper.

Do you have any pics?

Yes I have

[Miso]

Completely eradicating a macro nutrient and only eating meat and eggs makes no sense as a bodybuilder. Trouble with the gut would lead me to dig deeper as to what’s triggering it not try a fad diet

Yes I know. It sounds very stupid. I am not bodybuilder but i workout almost 10 years in gym,and have very dinamic private job. I am for sure 6-8 hours on my feet (not including gym) . I have also chronic gastritis, so a lot for me is potential problem. I quit smoking before year and half,and coffee and coffein before one month. I feel a lot better regarding gut,so maybe to wait and see

[Miso]

I never have nor do I know anyone personally that has.

I’m not a fan of extreme fad diets honestly. I like to find the most sustainable form of diet for the individual.

In the case that you are trying to fix gut issues, I would list out every single thing you are eating daily and narrow it down to the basics, and then do a process of elimination on what foods may be causing the issue

Thanks Michaela

What would be basic food?

[Miso]

I have the same issue, I get up around 4am and in the gym asap from then. When I naturally wake during the night for the toilet anytime from 12:30-2:30 I eat a premade meal of oats/whey/peanut butter and go back to sleep. Wake up and train after a litre of water/salt and a preworkout

That is very good idea. I should do that too. Now i am praparing garage gym in my house,becouse my job and familiy obligations are really starting to take time. So for me home gym and 5 am is pretty much the best option. And to throw in meal like this. Thanks

[Miso]

It sounds very more to me like the best case scenario right now for you is to set up own gym in your garage. This gives you access around your schedule but also no disruptions. It sounds perfect to me, especially for this moment in time!

Thanks Mark

Yes I need peace to be able to do good training,without disruptions! I think i have almost everything i need. I dont have space or money to put fancy equipmet,but i think if i put effort in good organized training and nutrition i can do awesome progress.

[Miso]

I would be very tempted to set everything up in the garage and see how that goes

Thanks Peter, that is exactly what i am going to do. Finaly i can do FB split even if it takes me 2 hours 🙂

[Miso]

Depends how early you can eat and if you feel good eating that early. If not try a big meal before sleep. Hydrate well, eaas and cyclic dextrin intra.

i need to be at 5 .30 am in the gym 🙂

[Miso]

hey Kaua,

i wanted to ask you,do you still running that short version of U/L split that Jordan suggested to you not so long ago? How is going with progress if you are still running it? are you satisfied? thanks in advance

[Miso]

Thanks Meg

Really happy with what you said,it means a lot. I also thought that i put Biceps on the end of a lower.

My focus now is to make a progress in life circumstances that i am in,and a little bit on upper part of body. But as you said setup looks decent,so I hope it will do. Thanks again

[Miso]

Hi Miso,

Please at least have a go at putting the sessions together for feedback.

It will massively help your own understanding

Hey Rich,

Thanks

I will put my sessions in following so you can see what i came up with:

Upper

Machine chest press 6-9,10-15

OH machine press 6-9,10-15

Horizntal upperback row 6-9,10-15

LatPulldown 2 x 10-15

Triceps compound 6-9,10-15

Triceps iso 2 x 10-15

Lower

Biceps curl/lateral Fly super set 2 x 10-20

Seating leg curl 2×10-15

Hack squat 6-9,10-15

Bulgarian split squat 2 x 8-10,12-15

RDL 1 x 10-20

Calfs

Fullbody

Machine incline press 6-10

Upperback row 6-10

One arm LatPulldown 8-15

Dumbell OH press 8-15

Biceps and Tri iso /super set 2 x 10-15

Rear delt fly 10-20

Leg extension 10-20

SLDL 10-20

That is it,all help is welcomed

[Miso]

Email customer services and we will get it there

Thanks Jordan,

Really awsome from you,thanks! I will

[Miso]

Hey! Where do you live? It would be worth sending an email and asking direct as I know they ship out to many places and could give you an individual postage quote

I live in Montenegro,it is on Balkan,my town is on sea 10 km from border with Croatia

[Miso]

Where do you live ?

I live on Balkan in small country called Montenegro.

[Miso]

Look at it this way.

You want to run full body
You have 90 minutes.

Make it work
Train hard
Focus on progress.

How long it takes others is irrelevant

When I did FB my Monday session was 60 minutes simply because that’s all the time I have.

Others were 90-100 minutes but may tags 120 if training with some one else

Thanks Peter,

Completly understud. Probably for me it all gonna be around 60-70 min ,becouse that is all time i have at the moment. So if i put the work and dont lose time,it is probably gonna work. A lot can be done in that time window.