Hello Iron Eagles!

It's last day of September, I can't believe I've been away from the USA 6 whole months!

In this period of time I've been training at a local gym in addition to my home workout routine.

I've packed on a lot of muscle from the heavier training and I'm back to real barbell back squatting!

In spring I got hooked on pistol squats, but that lead to a tear in my adductor magnus, I had to take time off from deep range of motion and all things squat, lunge and press unilaterally went out the window!

Now I'm back to building up volume and poundage and working on my range of motion and depth consistently and patiently.

My sleep is amazing finally, I love going to bed and drift away, I dream several dreams every night and wake up alert and ready for a new day.

I remember how tired and exhausted I was a few months ago, I was really weak compared to 'regular'.

Now I'm feeling strong and I look forward to going to the gym, but not long ago I had to fool myself to get out of the house and train, I just didn't want to, I was emotionally drained!

Things go up and down in fitness life and in life. it’s important to remember the highs, not just end up feeling low!

For October-November I want to share a great workout program for you, 8 weeks long and progressively.

I'll share day by day here in this thread so it's like following a workout journal together with me leading it.

Now you can see what I do in the video workouts, train with me on video, and then build up your sets with me.

Each workout video serves as my 'BASIC' workout, so if you only have limited time and the workout is tough, then that's all you do until you're ready to progress.

Under each workout video in description you see my workout design that goes beyond the workout video in sets and reps.

And I'll keep you engaged here! 

You watch the video, try it out, then you can copy my notes for the workout and use that as your cheat sheet!

For Cardio recommendation, it's up to you based on your goals and ability.

I do 5 days of various cardio sessions on bicycle or elliptical 20-45 min long.

2-3 of those are interval style, if I got the energy 2 are tough HIIT sessions.

I also walk with brisk tempo Monday-Friday for 2 hours in Nature +10-20 min depending on the route.

I wish I could say I'm diligent with my stretching but right now it's quite minimal.

My goal is to set up a routine in the early night time before dinner to listen to audiobooks combined with stretching and body care work.

For now, I'm happy if I'm doing one weekend session rolling out my body from top to toe!

I made three new meal plans for October too, these recipes are in the Fighterdiet recipe App.

If you can't access them and you're subscribed let me know and I'll help you out.

DEFEED 2 REFEED 

For you who follow Macros here's my general nutrition suggestion to Build Lean Muscle and get more muscle definition for females:

Calories 1530-1940 (1500-1900)

Protein: 150-200g

Carb: 120-150g

Fat: 50-60g

For men interested in building lean muscle and get defined, my general nutrition recommendation is:

Calories 2000-2500

Protein: 180-240

Carb: 150-200

Fat: 70-90

My Fighterdiet Nutrition recommendations:

Start with your protein intake so you cover that first.

Then add 2-4 lbs of vegetables a day.

Now check what you have left in calories, split those between your choices of carbs and fat.

Remember you want to have flexibility in your options!

Consistent compliance is what matters. 

REFEED:

Plan for a day of doubled up on your calorie DEFEED intake.

In order to earn one you need to stay committed on DEFEED.

To build up momentum with your body recomposition, wait with refeed for 4-6 weeks.

Since DEFEED is a delight when you love your meal plan, you won't struggle with cravings or feel hungry.

If you DO, you want to schedule a VIP Nutrition Consultation with me!

For you who want a book with Fighterdiet meals, you can always use the Fighterdiet book I wrote in 2018, I'm adding it to resources for you who are enrolled in my yearly membership!

These are more relaxed in macro tracking, the focus is on vegetables and the protein kept in range. I show you how to double up on the portion so you can simplify your home cooking life.

Personally I lack interest in spending tons of time cooking, so I just enjoy my big dinner and dessert at night and have a protein shake in the morning with my coffee. EASY and NO big food belly all day long, just at night when that is HOW I go to bed satisfied, not HUNGRY! 

Any questions? Send me a DM on Whatsapp or Messenger!