[William Rohe]

If the bodyweight/scale is going up, you’re eating enough Mort. You just want food right now lol. I can tell 😉
Remember, reversing into a bulk is a long and slow process. It will take time.

[William Rohe]

Mort – hunger on reverse dieting is a struggle but completely standard. I’m 2 months past my reverse diet and I still have this on some days. The worry about adding in more calories too soon is the fat gain. I typically like to stick to a plan but altering is sometimes neccessary. Appetite can be handled by spacing your meals out better so Meal 1 is upon waking and Meal 6 is right before bed. That way you always have a meal to look forward to. It is safe to increase calories on a weekly basis imo but that’s granted the scale isn’t moving as much ans progress slows down in the gym. If weight is being added slow and progress slows, throw in more food guilt free. If you are still progressing and bodyweight increasing, I’d take it slow still adding the calories back in.

Interested in Jordans thoughts on this as well. I think he eats so much he may not have to worry about appetite lol

[William Rohe]

Have you used clen before? Some people can get by with low doses while others need to go pretty high.

[William Rohe]

Will last you longer as well if you respond well to 10mg 😉

[William Rohe]

Ben – your strength is expected to stall a bit on a cruise. But if your body is really beat up, you feel like you’re going through the motions during workouts, or even lacking motivation, then it is a good time for a deload. It doesn’t matter if you’re in a calorie surplus or deficit, a deload or full rest week is important for recovery. Your CNS takes a beating during this type of training, so you’ll naturally need to give it time off.

[William Rohe]

I had the same problem not long ago that the effort to get the bar off the ground was a killer. You need to work on your feet positioning and kind of rise up like you’re doing a deadlift at first. Since I’ve started doing it this way, zero back pain and can go damn heavy.

[William Rohe]

The weird thing is I’m not taking any orals right now. I used super drol over 3 weeks ago. Maybe it’s just taking time to get it fully out of my system?

Sodium, water, and potassium are good.

[William Rohe]

Petros – depends on your split. For upper/lower, I’ve seen Jordan keep it to 2 exercises per bodypart. If running PPL, he has 3 chest, 3 shoulder, and 2 tricep exercises for Push day. I believe he does 3-4 back exercises on Pull day. So it really depends on your split and the frequency at which you’re hitting muscle groups during the week.
Higher frequency = lower volume/less exercises per muscle group
Lower frequency = higher volume/more exercises

Hope that helps. I’ve formed my workouts looking in his Articles section and looking at what Jordan posted.

[William Rohe]

Marc – I have arms split up. Triceps on upper day and biceps on lower day. Biceps adds a lot of volume on upper day, so I pushed it off on legs/lower day. So much better imo.

[William Rohe]

The goal is always to get the most out of the least. If you haven’t used before, I’d start at the 10mg. If you hit a plateau, then increase to 20mg. Don’t treat an oral any different than an injectable. Lowest to highest.

[William Rohe]

Jordan typically does the one top set at the weight he is pushing for progression on and then sometimes does a backoff set. Drops the weight and goes until failure on that set. Jordans philosophy is progressive overload across multiple rep ranges. I haven’t seen Jordan go for more than 2 working sets very often. Also, incorporating intensifiers like rest pause, muscle rounds, dropsets, and widow makers.

Check out his articles section for some of his routine setup and you can go back in his log here on the forum and he always posts what he does.

[William Rohe]

You need to decrease the volume in your sessions or increase calories for recovery Christos. My plan for an upper/lower is simply upper, lower, rest, repeat. If I feel good enough, might be able to hit it 3 straight days.

Problem with upper/lower is not doing too much volume that you aren’t recovering from or you burn yourself out.

[William Rohe]

Depending on which meal this is, you can use any number of sources of carbs in place of sweet potato. If it’s post workout, you can incorporate simple carbs as well(bagel, cereal, cream of rice, rice cakes, white rice). If it’s preworkout or away from training, I’d stick with a complex carb like brown rice, oats.

[William Rohe]

Honestly, don’t even try to average out calories burned with steps. If you’re cutting down, it’s best to keep your diet and number of steps consistent. When your rate of weight loss slows or stops, then you need to increase steps or decrease calories consumed.

[William Rohe]

Would recommend only going back to maintenance for a week and then slowly dropping calories back down again. It’s best to do this when progress is getting slow and your tools for cutting are starting to get limited(low calories, high activity, lots of cardio). Also feeling burnt out, having a lot of cravings, and motivation getting questionable I think are your signs to take a week at maintenance and even maybe decrease cardio for that week. It’s like a nice resetting point. Some people respond better than others to these weeks back at maintenance.