[Jan]

Many thanks to everyone for answering. I will try to work it out with my physio and find a solution to that.

@Kerry: I don’t breathe in any other way. Maybe it comes from starting at the bottom. I looked at some push day videos and recognised that most people start dips at the top and move downwards.

@Kuba: I felt more pronounced hormonal side effects when running higher testosterone, along with significant water fluctuations. This may be because I was really overweight as a teenager. I weighed around 110kg at 180cm with 35-40% body fat. I dropped 35kg in 10 months around 2years ago.

@Allison: I’ll record a video of both exercises and post it up here

thx all

[Jan]

My current form: https://www.instagram.com/p/DG3sCrws0cE/?img_index=1

Form with legs: https://www.instagram.com/p/DF5oouKsroW/?img_index=1

[Jan]

Hey Allison,

Hey Peter,

Hey Clare,

Many thanks for your responses so far, and I really appreciate you sharing your detailed experiences. I truly acknowledge that.

Which lab values would you say she should definitely have tested?

She stopped taking the pill about a year ago.

I’ll share the results as soon as she gets them.

[Jan]

Dear Conor,

have a critical review on your form, warmup sets, recovery etc.

if all this aspects are perfect and you continue to not progress, replace exersice.

Cheers

Jan Seibel

[Jan]

Deaer Adrian,

You can’t find your maintenance. You have to adjust calories and cardio so your weight and your form doesn’t change significantly.

Cheers

Jan Seibel

ig: jan.seibel03

Bodybuilding & Posing Coach

[Jan]

Dear Mervin,

Minicut length: MAX. 6 weeks

now set your goal: e.g. lose 5% bf

I would start by cutting of fat, you can easily go below 0.5g for a short amount of time.

Carbs should stay rather high to maintain perfomance.

Cardio start maybe with 20min/5days a week
You should definetly lose atleast 1kg a week.

Adjust your meal plan and your cardio plan to maintain that weight loss.

Maintain that weight loss rate

Cheers

Jan Seibel

IG: jan.seibel03

Bodybuilding & Progress Coach

[Jan]

Dear Lucas,

Warmup sets are pretty individual, but I wouldn’t blow things out of proportion.

First Movement/Excercise for this muscle? I would go for 2-3

Have a look:

Trainingsplan:

1. Lat pulldown (2-3 Warmup sets)

2. Upperback Row, T-Bar (1-2 Warm up sets)

3. Reverse fly (1 quick warm up set, just to get movement right)

4. Chest Press (2-3 Warmup sets)

5. Chest Fly (1 Warmup set to get movement right)

6. Lateral Raise (2 Warmup sets to get movemt and load correct)

7. Triceps pushdown (1-2 Warmup sets)

8. Biceps padded curl (2-3 Warmup sets)

I chose this way to warm myself I feel WAYYY safer and I found out myself that my working sets are way better quality with this warming up method.

My Progress is absolutely fine and I grow great.

I put emphasis on first movements for muscle and on movements I tend to injure fast/movements people tend to injure fast.

But as mentioned, it is very individual. Put your working load and the idea “now I feel safe to do my first work set” in context and create a protocoll you feel safe with.

Cheers

Jan

IG: jan.seibel03

Bodybuilding & Posing Coach

[Jan]

Dear Tigo,

Water:

Bodyweight/20

so for you: 78/20 = 3,9

Look at your pee colour before working out. Should definetly be clear, so you are well hydrated.

You can go from 4-6l per day including tea, coffee, zero caloric drinks and water.

sodium should be around 10g per day, max 12g.

2g salt before workout

0,5-1g salt in your intra.

10-2,5 = 7,5g sodium spread equally over your meals

Rest of salt spread equally over your meals.

Watch out for processed food like chicken cold cuts etc. or salt in zero caloric drinks like monster.

From all foods and liquids overall max. 12g per day

Cheers

Jan Seibel

IG: jan.seibel03

Bodybuilding & Posing Coach

[Jan]

Agree with clare

better feeling a bit hungry in training than bloated and unwell

[Jan]

Dear Erik,

you can exchange COR with oats. My favourite recipe is following:

x amount oats

5g baking powder

1g salt

30/40g whey

3x-4x time water

Mix all together

-> 600watt microwave for 2min 30s or 3 mins

= and you get yourself a beautiful oat cake – just keep in mind you might wait 90m till working out

Additional add 100-150g of fruit and zero calorie chocolate sauce

https://prnt.sc/DxCRvJs6HB5Q

Alternate you can use rice cakes and chicken filet for instant meal, but it won’t make u feel saturated as oats.

Cheers

Jan

IG: jan.seibel03

prnt.sc

Screenshot

Captured with Lightshot

[Jan]

Just start off with a meal plan and try to adhere to it. try out maybe 3200 cal on off days, 3700 on trainings days – then have a look whats happening.

Just try to stick to it and afterwards you start to reduce calories to get your diet done.

Cheers

Jan
IG: jan.seibel03

Posing & Bodybuilding Coach

[Jan]

Dear Mike,
bodyweight/20 = 4,5

= around 4,5l (tea, coffee, zero drinks etc. included.)

= 1-2l intra workout on top is fine on training days

just make sure you feel well and don’t start to overhydrate.

Cheers

Jan
IG: jan.seibel03

Posing & Bodybuilding Coach

[Jan]

how much of that 171g of protein come from biological high valued food?

I’d say atleast 2g x bw should be directly from chicken, egg/egg white, whey, lean beef, low fat quark, skyr etc. (biological high valued protein source)

do you gain weight?

[Jan]

So mini cut isnt nessecary, because my goal is to grow for as long as possible mby 2 year offseason, becuse im not going to compete yet, i wanna grow, grow ,grow

You can’t just grow n grow

N grow.

Eventually something will skew n you’ll need a pull back of sorts [/quote]
agree with hilyy

[Jan]

I don’t think that there is a pattern – but maybe he’ll reply to it.

I’d say he means:

weight x 3reps

-> then he decreased weight

weight x 6reps

-> same weight

weight x 4reps

decreased weight

weight x 5reps

just low rep ranges – there a no stupid questions mate

Cheers

Jan Seibel

I would like to understand when and how to decide to lower the weight (as in Jordan’s case) during the sets and above all why he does it. I will see if he also answers me in such a way as to have the concept 100% clear.

Thanks so much Jan!

[/quote]
Set yourself a rep range you want to progress within, e.g.: 5-8reps

session 1: 80kg lat pulldown, 6 reps
session 2: 80kg, 7 reps (+1)
session 3: 80kg, 8 reps (+1)
session 4: weight increase,
82,5kg, 5reps
session 5: 82,5kg, 6repsn(+1)

and so on

5-8/10 reps if you can train without pain, standartized ROM and good form
10-15 if you have joint issues