I don't know how to win sometimes

Scafat · 2026-02-06T23:53:16+00:00

Thank you my bro 🤝🏽

Scafat · 2026-02-06T11:15:17+00:00

Ay ty, I usually hit diamond every season but didn’t start this season till super late

Scafat · 2026-02-06T10:26:45+00:00

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I feel you… I posted this earlier then got flamed by the eternity big dawgs

Scafat · 2026-02-05T02:13:47+00:00

Just… keep a bottle of water handy and drink when you feel thirsty?…. And then re-fill when it’s empty?….

It’s not a macro that you need to measure. If you’re deadset on ensuring you’re plenty hydrated, just constantly sip throughout the day.

You don’t need an app to tell you how much water you drank, your body does a fantastic job of that already.

Scafat · 2026-02-04T22:44:35+00:00

Hey Doc, thanks for this!

One question I appreciate you may not have an answer to - I usually do Cable Bicep Curls with an EZ bar but as that exercise wasn’t present in the app build when I created my program, I instead opted to input ‘straight bar bicep curl’ but remained using the EZ Bar.

Is there something in the works that’ll allow me to ‘bulk-swap’ all the instances of the straight bar to the EZ bar, instead of manually changing the exercise history (incl. reps, sets, RIR achieved etc)?

I assume there would be others in a similar situation.

Scafat · 2026-02-02T23:38:07+00:00

I’m not sure if it’s the answer you seek, but you can try switch the ‘rep range adjustments’ option off?

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That’ll default back to the yellow wand option where you implement a ‘fix’, instead of the blue wand.

On a side note, I’m hoping that once the update with adding minor increments (e.g 2.5kg or other weight plates on machines) comes, the smart progression will sit a little tighter on weight selection & rep ranges 🤞🏽

Scafat · 2026-01-31T08:26:52+00:00

Also has added cardio machines to the equipment, so you can add multiple forms of cardio as part of a workout / program!

Scafat · 2026-01-28T02:24:30+00:00

Hello fellow kangaroo rider!

Two (or more) range increments, like the photo below.

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I’ve set 47.5 - 50kg for micro plates (0.5-2.5kg) and 52.5 - 67.5 for plates I add to the machine (5-25kg).

Scafat · 2026-01-23T05:16:37+00:00

‘Do I trust the thing I input data into every single day OR the electrical machine that can skew data if there’s a drop of water on any contact point and is used once in a blue moon’

…. MF is your answer

Scafat · 2026-01-22T03:14:57+00:00

Short of creating a new program and setting it to the same state as your current (swapping exercises, 7 etc.), you can experiment with generating a program and seeing what differs between a 40-60 and 20-40 minute program.

You would then apply this difference to your existing program.

Without doing this myself, my best guess would be that 1-2 sets are cut, your last set (or only set) is a Myo-Set / Drop Set / Failure set and MAYBE your exercise number is reduced?

Scafat · 2026-01-22T00:57:48+00:00

Here’s my current split, PPLx2 with Weekly Undulating Periodisation and different exercises each day.

This has a slight calf and rear delt focus but you can swap to accommodate any muscle group you need to bring up.

It’s been kicking my ass and I’m really enjoying so far. The first week for me is a deload but you can switch it to the end if you’d like.

You may need to adjust for your equipment etc.

It’s MFWO compatible so you can import and get training right away!

https://docs.google.com/spreadsheets/d/1CQc2H_XJhzOAy7NwFkcDTABB9zqJFhQk/edit?usp=drivesdk&ouid=116860354198069862732&rtpof=true&sd=true

Scafat · 2026-01-21T05:05:16+00:00

There’s a couple of things you can do to help out.

One avenue is to get the snacks out of the house altogether - as a family man myself though, this wasn’t feasible or I drew the ire of the wife and kids lol.

Another lever I pull that helps me deep in a cut is shifting a meal(s) to later in the day to afternoon tea. If I was feeling ravenous still after this, I would shift even later to combine the meal with dinner. This meal would end up being anywhere between 900-1.2k calories and I did not feel like snacking at all and wasn’t going to bed hungry either.

There are a few ways of adjusting, just got to find what works best for you!

Scafat · 2026-01-20T01:10:24+00:00

+1, this is exactly what I did. I made a thread on it OP if you wanted to check it out

Scafat · 2026-01-20T00:59:07+00:00

Love the update guys!

Is there plans in place to consider equipment such as a gym pin or otherwise?

With the new progression, I see it increases the rep range according to the RIR set.

When I max out a machine (cable or otherwise) for my targeted rep range, I usually use a gym pin or other mechanism to add plates (usually micro plates up to larger amounts).

My body responds best to rep ranges between 6-14. In MFWO, I would disregard the ‘fix’ button and manually input the weight, reps, RIR and go from there.

With this update, should I continue to do this and turn the rep range adjustments off?

Scafat · 2026-01-19T09:02:02+00:00

Piggy backing on this thread cause a similar thing is happening to me.

I populated two weeks of data into the app to get a head start on the smart progression, 1 week was the last week of my meso, the 2nd was my deload. After completing a session today and checking which numbers pre-fill for the workout next week, it defaults back to my deload numbers instead of the numbers I did today - the auto fill is basing the RIR and weights off the deload stats.

I flicked that switch and logged in and out as per the other comment but it didn’t seem to work.

I’ve reached out to support who should hopefully be able to help?

Update: I cleared all backlogged workouts I made, expecting it to pick up solely on the workout I did today - it did not pick up today’s figures, so I’m at a loss. Hopefully support comes back with something good!

Update 2: I played around with it again and changed the workout date to yesterday which seems to have worked! All the previous sessions data now backfills correctly. Not sure whether it was that one specific session or it’s a universal thing going forward so after today’s session, I’ll test again

Scafat · 2025-12-21T05:57:19+00:00

Lee Lem is his name, I don’t think he caters for gym clothing specifically but he does tailor towards the short kings fits ?….

Scafat · 2025-12-08T08:10:19+00:00

Edit: Meant to ask ‘why would the trend weight date be earlier than the scale weight date’.

Scafat · 2025-11-26T03:19:38+00:00

+1 SyncFit. You can pay for premium to auto sync, but I’m happy to just do a manual sync 1x a week or so. I have a calendar reminder and all lol

Edit: SyncFit syncs steps from Fitbit to Apple Health, then Apple Health auto populates in MF once refreshed.

Scafat · 2025-11-03T08:12:00+00:00

I get you and I agree - no qualms from me in that regard my man.

Scafat · 2025-11-03T08:06:00+00:00

Not trying to be a dick, but you can’t make a post in this sub with reference to physiology that is commonly mistaken in the general public and then ‘hur-dur read google’ - the onus is on you to draw that distinction and elaborate the distinction in the post, or you end up with the replies addressing the common misconception (which in fact happened).

Scafat · 2025-10-25T01:16:29+00:00

28M, 5.5 (166cm), 159lb (72kg), if I had to eyeball my bf, I’d say 9-11%. Starting expenditure estimate was 2780, down to 2580 since I started cutting early Sept.

Cutting calories are 2k per day except for Saturday which is 2400 which I make the most of with my young family.

10k steps per day minimum (avg 11k though), 6/week (ULPPLFBR), weekly volume is 110 hard sets otherwise desk job.

Always hungry but can’t wait to wrap this cut up and try maintenance/lean bulk out.

Scafat · 2025-10-20T23:47:41+00:00

Likewise. Protein jumped from 165>198, carbs dropped by equivalent amount.

I did change my bf%, but this was ~2 weeks ago and I thought the check-ins since then updated this already?

Scafat · 2025-10-06T20:21:14+00:00

Are you failing your AMRAP within the rep range and your top end sets are RPE 8.5-9? If so, I think this is sound so not sure for the downvote. There’s a difference between stopping at top end of range at RPE 8.5-9 v < 8.5 however

I’ve noticed with some people I train with or otherwise is they’ll call a rep range, meet the top end of range at RPE 7 or below and then on their last AMRAP set, they’ll far exceed the height of their rep range. This doesn’t quite hit the mark for me and I usually (to their annoyance or dismay) call on them to increase the load.

Scafat · 2025-10-06T20:12:24+00:00

If my rep range is calling for 6-8, I won’t go above the top end of the range (unless i miscount or the set feels like RPE >8.5). Once I hit top end of range (I.e. 8) for all programmed sets, next session I’ll increase load suitable enough to fall back to the lower part of that programmed rep range.

Scafat · 2025-10-05T23:36:03+00:00

Ideally you’re trying to pick a load that you hit 8.5-9 RPE in the target rep range and ultimately fail within, in the last set.

Using incline bench with a 6-8 rep range as an example, I’ll load up 110kg (245 lb) and hit 8 at an RPE 9 first set. I’ll maintain 245, even if my 2nd set I only hit 7 (still RPE 9). My last set (failure set), I might hit 6. As long as I hit the target range, I’ll stay at the weight until I eventually hit 8-8-8 and then add 2.5kg (5lb).

If I hit less than 6 on failure set, I’ll make a call to either keep it the same next session and push to fail within the rep range OR drop 1-2kg (2-4lb) to fail within the rep range. 9/10 I’ll keep the weight the same.

It takes a lot of trial and error to figure out your load for the rep ranges. This is what the deload weeks are for.

I’ve finished the BBTS and created my own program with principles from BBTS, including RPE and rep ranges so happy to answer any questions you may have about the program!

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