[Adam94]

Hi rich, i know your guys are, it’s awesome to have access to the wealth of knowledge you guys have.

I have been watching the I dictation videos mate slowly but surly getting through them.

Thankyou

Hi mate

We’re all really happy to help, but we also like to see some immersion into the education opportunities the site brings.

I strongly recommend you working through the videos in the education section that will help you understand the philosophies and approach to full body, upper lower, and push, pull, legs splits.

Take a bit of time to watch, digest, and understand, then jump back on with what you think suits your training age best, even have a go at mocking up a set of sessions that work with the kit you have, and we can critique

Taking the time to learn and understand will put you in excellent stead going forwards.

[Adam94]

Hi mate. Thanks for that I have started tracking food, I got macros from the site and one of you guys done me a meal plan.

So following that atm

Hey Adam. Doesn’t matter at all about how much cardio. I am actually only a few weeks out from a show and have yet to do any actual cardio. I’ve lost 40lbs so far this prep. Make sure you are counting your calories and staying in a deficit. It’s completely pointless to try to lose fat without actually tracking your food intake as you will begin slowly eating more to fulfill the lost calories. All in all. Train in a way and with a split that your enjoy doing. Do exercises that you enjoy doing. Train hard and if not to failure then close to failure. Track your food. Make sure your daily output remains the same by purchasing a step tracker. If you are doing cardio and not paying attention to your daily output then you will typically start becoming more sedentary just offsetting the calories you burnt during cardio.

[Adam94]

Hi both, thanks for the reply,

Sorry for the lack of info,

I’m 13.5st 5ft10 trying to loose fat atm been training for around a year.

For fat loss how much cardio ect would you be adding in? On top of the bro split or would you swap to ppl ?

Thanks

[Adam94]

Hey Nath, might sound a dumb question, how would you structure these meals if you was training at 6pm waking up around 539/6am

Thankyou

Meal 1 – 3 whole eggs, 175g whites + veggies

Meal 2 pre – 60g COR, 20g dark choc, 35g performance isolate

Intra – 60g performance fuel + 25g EAA’s

Immediately PWO 30g performance iso

Meal 3 post a 150g chicken + 100g jasmine rice + 30g carbs from fruit (200g mango)

Meal 4 – 150g 5% beef + 70g jasmine rice + 5g coconut oil to cook + veggies

Meal 5 – 150g chicken + 30g nut butter (option 1)

300g alpro no sugar plain yoghurt + 30g performance iso + 15g almond butter (option 2)

or repeat meal 1

This is about bang on the macros – Hope that helps

[Adam94]

Defiantly think it’s a good idea to educate myself!

I have started to make my way through the videos, I will get something together and share with you guys,

Was just not sure how to structure it, as in push pull legs, ect or what I’ve been doing, one muscle group a day chest, Monday back Tuesday ect I feel I could work each body part more,

Thankyou

Hi Adam,

I’m with Kam here, this is a great time to educate yourself.

Make use of the brilliant resources in the education section.

Once you’ve watched and digested, think about how that applies to the equipment you have available to you

Then share on here and we will really happily give you feedback to tweak things. Asking for it on a plate is missing an opportunity to understand the philosophy.

[Adam94]

Hey Adam, what are your current goals? How many days a week can you train? Do you have any current physique pictures you can post up here please

I’m currently trying to loose fat and gain muscle ( as cliche as it sounds )

I have been training 4/5 times a week one body part a day

[Adam94]

Sorry mate, I like eggs and will have that meal most days, on the odd occasion I have to leave for work at 4:30am so was looking for an easier alternative for them days

Your suggestion is perfect. Thanks for all the help guys

That’s why you’re asked what you don’t like lol?

2 scoops of whey with 34g almond butter

[Adam94]

Thankyou Nathan,

I appreciate that mate, any alternatives to the eggs and veggie for breakfast?

Thankyou mate

Meal 1 – 3 whole eggs, 175g whites + veggies

Meal 2 pre – 60g COR, 20g dark choc, 35g performance isolate

Intra – 60g performance fuel + 25g EAA’s

Immediately PWO 30g performance iso

Meal 3 post a 150g chicken + 100g jasmine rice + 30g carbs from fruit (200g mango)

Meal 4 – 150g 5% beef + 70g jasmine rice + 5g coconut oil to cook + veggies

Meal 5 – 150g chicken + 30g nut butter (option 1)

300g alpro no sugar plain yoghurt + 30g performance iso + 15g almond butter (option 2)

or repeat meal 1

This is about bang on the macros – Hope that helps

[Adam94]

Hi, thanks for the reply,

M1 – carbs 0 – protien 36g – fat 17g

Pre M2 carbs 56g – protein 36g – fat 11g

Inta M3 – carbs 56g – protein 36g – fat 0

Post carbs 112 – protein – 36g – fat 0

Meal 5 carbs 56g – protein 36g fat 11g

Meal 6 carbs 0 protein 36g fat 17g

I dislike fish, preferably foods easy to prep and take to work and eat cold. Thankyou

Hi sure, what are your macros and what foods do you like/dislike

[Adam94]

Hi mate,

I can eat whenever mate. I train after work around 6pm

I don’t like fish preferably easy to prep and eat cold.

Macros are

M1 – carbs 0 – protien 36g – fat 17g

Pre M2 carbs 56g – protein 36g – fat 11g

Inta M3 – carbs 56g – protein 36g – fat 0

Post carbs 112 – protein – 36g – fat 0

Meal 5 carbs 56g – protein 36g fat 11g

Meal 6 carbs 0 protein 36g fat 17g

I’ve got the 5 must have from you to

Thankyou

Yessir , what are the macros ? What time of day can you eat ? what time of day do you train ? And any foods you don’t like? And or clean foods do you like most ?

[Adam94]

Weight training mate