[Luka]

My reccommendation is choosing low calorie high volume foods, priortising carbs with a lot of fiber ( I avoid rice on a fat loss phase as it has very litle volume and digest very fast), drinking plenty of water ( glass lf water before a meal will fill out your stomach), whatever you do, do not drink your calories on a fat loss phase if you are hungry. Give diet drinks a try. Search the web for some low kcal recepies. In the end you will be hungry sometimes whatever you do so it will come down to how hard you want it. Find your WHY man, that helped me most with adherence to the diet. Hope my experience will help you.

[Luka]

Great work buddy, keep smashing!

[Luka]

Hi Tom, hopw this helps

Macros 250P 250C 80F

Meal 1
4 whole eggs
200g low fat cottage cheese
Veg

Meal 2
100g oats
50g whey
20g peanut butter

Meal 3
200g lean meat raw weight (turkey, chicken, fish)
100g whole grain bread
Veggies or salad
10g olive oil

Meal 4
50g whey
1 piece of fruit

Meal 5
200g lean meat raw weight
500g white potato
Veggies
10g olive oil

Cost wise it is a pretty budget friendly meal plan. I work from home so I can prepare every meal fresh, tastes much better but If I was going to work I would bulk cook meat and carbs to save time. Im currently cutting on this. Hope it will help you make your own mealplan.

[Luka]

Great answer, I understand it much better now!

[Luka]

Well If you always eat the same ham and you always track it same you will be good. I eat homemade ham and I do not know exact macros so I tracked it like some similar store bought that has macros on it.

[Luka]

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[Luka]

Joe wrote:

Thanks so much for the reply!

[Luka]

Hi, I would like to thank you both for great info. Just to let you know that you have exceeded my expectations by far with the app, glad to be a member.

[Luka]

BryceBahm wrote:

Hi Bryce, thanks for the reply. Just one more question. I posted pictures of two different bands setup. Is there any significant difference between them?

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[Luka]

I’m running the same program and I added delt day from the app. If your recovery is good and you are willing to train 5 days a week give it a shot.

[Luka]

I selected training but it posted in supplements section. This happened for a couple times, there might be a bug.

[Luka]

When doing movements like single arm preacher curl or bulgarian split squat, I can do more reps with one arm and 1 leg. In the program I should train to failure. Should I then start with weaker arm/leg and match the reps with stronger or also push the stronger to failure even if that means doing more work with that side. My logic says I should match the reps with stronger because the other option would not resolve the problem(if that is to be called problem). I just want to hear your thoughts on that. thanks in the advance for the reply.

[Luka]

Swipe left the food you want to edit or delete.

[Luka]

Anonymous wrote:

Thanks Joe. I should have worded it differently. I’m asking if it’s 4 working sets should I do 4 sets of the same weight or 4 sets and go heavier each set. Thanks again. Loving the app!

You should do 4 sets and every set should hit the described RIR. If it says 1RIR pick whatever weight will give you 6-8 reps with 1 rep left in the tank. For example if on your first set you hit 100lbs for 8 reps with 1 RIR your next set will be most likely 100lbs for 7 or 6 reps at 1 RIR. In case you do 100lbs for 5 reps and you cannot do any more reps you went too heavy and you should reduce the weight so you stick to the rep range and RIR.

[Luka]

Joe wrote:

Hi Joe, my gym does not have a hack squat so I would like to use pendulum squat. Is it also a fine replacement since it is also a squat pattern and we have a back pad for stability? Love the app btw.

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