[Ziyad]

Hiya Ziyad

I DO like CoR but I also struggle a little with soft textures of food. I find sometimes eating it in high volumes (in offseason) the texture can become very same-y. I usually like to add fruit like fresh blueberries and honey to break that up a little. Alternatively I crumble biscoff biscuits as a topping and add golden syrup and it’s pretty banging. The crunch of biscuit helps break up the texture a bit and I finish a large bowl no problem. Out of interest, what is it about CoR that you don’t enjoy?

It’s the texture of it for sure. I think I will try adding some biscuit crumble on top and see how that goes

[Ziyad]

Mine used to be

7am

10-11

2pm

5pm

7pm – PWO

9:30-10

But its about making it suit yourself –

How many meals do you have?

What about making the last meal just a shake?

5 meals and 1 Intra. But 2 of the meals are after training which is after 9pm which is why it means I’m up eating till later [/quote]
I think I just need to wake up earlier so I only need to have 1 meal post gym rather than 2!

[Ziyad]

Mine used to be

7am

10-11

2pm

5pm

7pm – PWO

9:30-10

But its about making it suit yourself –

How many meals do you have?

What about making the last meal just a shake?

5 meals and 1 Intra. But 2 of the meals are after training which is after 9pm which is why it means I’m up eating till later

[Ziyad]

It depends are you are now and presuming this is end of a diet phase.

What is your current weight and macros ?

I’m into a push up phase. Approx 3 months in. Current weight 84kg and macros below. (Kind of links to another post I made) what would you increase ?

Upper day – 285 protein 70 fat 600 carbs

Lower – 210 protein 50 fat 750 carbs

Rest day – 260 protein 75 fat 400 carbs[/quote]

I would do as I said in the over post.

Take U/L days to 280g protein.

Leave rest at 160g.

Then from here I would take lower day fats up to 70g.

From there taper carbs up when the scale seems to stall for 10-14 days [/quote]
Thanks all. Would you keep rest day calories the same? Currently 3300 which is approx 900 less than training days

[Ziyad]

I know you said 260-280 minimum protein so for lower if I did that then reduced my carbs to hit my overall calories goal then work from there on increasing carbs ? How much at a time?

[Ziyad]

It depends are you are now and presuming this is end of a diet phase.

What is your current weight and macros ?

I’m into a push up phase. Approx 3 months in. Current weight 84kg and macros below. (Kind of links to another post I made) what would you increase ?

Upper day – 285 protein 70 fat 600 carbs
Lower – 210 protein 50 fat 750 carbs
Rest day – 260 protein 75 fat 400 carbs

[Ziyad]

I would want your protein at 260-280g every day – there should be little change to this for me personally –

For example for yourself a training would be 280g – rest day would be 250-260g

outside of that its working out the macros that suit your body type best so that you feel the best and perform the best alongside digestion being on point.

So on lower day would you say increase my protein to 260 minimum and then drop my carbs to hit my overall calories? And then work from there on increasing the carbs ?

[Ziyad]

It could be the sheer amount of food you’re eating, it could be digestive issues and gas from the foods you’re eating, it could be body fat, it could be a combination of them all, alongside a lack of core control.

Do you have any pictures?

How do you feel your digestion is?

What do you mean by core control?

Digestion is good most of the time unless I get less sleep or eat off plan

[Ziyad]

Hey buddy, Clare hit the nail on the head here! There’s numerous reasons why your stomach could be extended. What is it like first thing in a morning when you wake?

Way less first thing in the morning compared to last thing before bed

[Ziyad]

I agree show us your diet and we can help from there

Around 4300 calories. see below. thanks all

Meal 1

3 eggs

150 egg white

1 bagel

100g mango and banana

250 juice

Meal 2

125g beef mince 5%

100g jasmine rice

50g carrots and broccoli

100g pineapple

Meal 3

120g chicken breast

110g rice

100g pineapple

Pre

125g beef mince 5%

150g jasmine rice

30g dark choc 85%

50g raspberries and blueberries

4 rice cakes

45g jam

intra

60g carbx

post

35g whey

70 g dates

100g banana

150g coco pops

Thanks in advance

[Ziyad]

Thanks all

[Ziyad]

Thanks all 🤝🏽👊🏽👍🏽

[Ziyad]

Well you now have tons of options , pick one and get on with it 🙂 , if you still find yourself making excuses , feel free to return and I will remind you that your a pussy

Thank you all 👊🏽🤣🤣🤣

[Ziyad]

it sounds like you train real early in the morning so on training days I would be

1 – isolate/fruit/coconut oil or nut butter shake – banana and pineapple preferably for me – pre gym
On way to gym – carb powder and EAA
PWO – as you normally would

This is based you training pretty early after you wake.

make sure pre bed meal is heavy in carbs.

Rest days as J says – work on heaver fat shakes – these can make things super easy.

Usually evenings but mornings on the weekend. And cardio 2x a week 30 Mins and 8k steps daily currently

[Ziyad]

What time do you train ?

As a great option maybe unwind and then get the extra magnesium as it’s cheap and then unwind immediately pwo and then another bit of mag before bed

in the evening approx 630pm-830pm