[Florian]

Yep, just choose songs with a definitive “drop” in the beat / music. Let that be your que to go – works for me everytime

Yeah thanks that helped switch on and go for it.

[Florian]

Thanks for all your replies. Will continue doing it that way.👍🏻💪🏻

[Florian]

Dream sleep will help improve this 100%

Thanks Phoebe will try it🙏🏻

[Florian]

Dream Sleep definitely helps to improve restful sleep and making sure you limit your stimulant intake, particularly in the afternoon.

On a side note, I wouldn’t solely rely on a fitbit to tell you how rested you are. They can be a good tool for tracking trends, but how accurate they are for sleep is unknown. I would always trust how you actually feel on wake too.

Yeah Clare i use half a serving of Dial-In pre Workout at 4pm and go to sleep at around 9:45pm[/quote]

You might be better off using Pumpage instead if you train at that time and then take Dream Sleep pre bed and see if that improves your sleep.

[/quote]
Thanks Clare will try that👍🏻

[Florian]

Dream sleep is what we made to improve it

Will look after getting it, thanks

[Florian]

Dream Sleep definitely helps to improve restful sleep and making sure you limit your stimulant intake, particularly in the afternoon.

On a side note, I wouldn’t solely rely on a fitbit to tell you how rested you are. They can be a good tool for tracking trends, but how accurate they are for sleep is unknown. I would always trust how you actually feel on wake too.

Yeah Clare i use half a serving of Dial-In pre Workout at 4pm and go to sleep at around 9:45pm

[Florian]

As Hilly said with flakes they need abit more heat and time than a kettle can give. Overnight them or use COR with hot water as they swell instantly.

Thx Ryan

[Florian]

Add hot water and mix ☺️

Thx Kamara

[Florian]

I find rice flakes need to be cooked in the microwave or on the stove.

I would cook mine the night before and then fridge. They will be great to eat cold the next day.

I would also consider TBJP COR in the same way

Thanks Peter, yes i will switch to COR in the long run

[Florian]

Add boiling water, pop a lid onto, leave to cook. I also would microwave for around 2-3 mins after aswell 🙂 cream of rice is a perfect alternative to rice flakes!

Thank you Phoebe

[Florian]

Hey Florian, you can just use boiling water for rice flakes, a bit like when preparing oats! And as Clare said this can also be done with Cream of Rice 😊

Thx

[Florian]

Just add hot water from a kettle. Alternatively use Cream of Rice instead as it will mix easier and use hot or cold water.

Thx

[Florian]

Hey buddy can’t open the link here so I can’t see anything

What’s thought process behind adding fats intead of carbs ? Not really something I am a fan off

Fats should be kept constant and then lowered – once you meet your essential needs they serve 0 purpose if you are consuming them in excess these would be the first to get pulled in order to get in a deficit I wouldn’t really pull carbs until necessary

Hey so here is my meal plan i typed it down. I thought fats are essential for the hormones (natural lifter) to function properly therefor i would have traded in some carbs for fats.

TD

M1

23g whey-isolate, 1 banana, 9g almonds, 9.5g almond butter, 11g peanut butter, 75g chicken breast, 0.7g rape seed oil (pan)

M2

70g pineapple, 48g rice raw, 225g chicken breast, 100-150g veg, 0.7g rape seed oil (pan)

M3

70g pineapple, 48g rice raw, 227g turkey breast, 100-150g veg, 8g olive oil, 0.7g rape seed oil (pan)

M4

117g rice flakes, 43g whey-isolate, 125g strawberries

M5 (intra)

13.5g CarbX, 12.5g Cluster

15g EAAs

M6

114g cereal (rice based), 43g whey-isolate, 4 rice cakes, 28g jam

NTD

M1

35g whey-isolate, 1 banana

M2

70g pineapple, 48g rice raw, 150g chicken breast, 100-150g veg, 0.7g rape seed oil (pan)

M3

70g pineapple, 48g rice raw, 227g turkey breast, 100-150g veg, 0.7g rape seed oil (pan)

M4

70g pineapple, 48g rice raw, 150g chicken breast, 100-150g veg, 0.7g rape seed oil (pan)

M5

70g pineapple, 48g rice raw, 175 beef mince (15-20% fat)

M6

46g whey-isolate

Please have a look over this plan and let me know the thing you would adjust or change.

Thanks! 🙂

[Florian]

Hi bud – this is how i would break down your diet and change it to suit.

My numbers regarding the MACROS might not be accurate but see my thought process on how i have tried to make the food easier to eat so you can get into bed faster and get sleep.

M1

25g whey / 1 banana / 125g berries / 9g almonds / 19g almond butter / 22g peanut butter

33g pro / 30g car / 27g fat

M2

90g rice raw-weight / 150g chicken-breast / 100g veg / 12g sunflower-seeds

39g pro / 71g car / 9g fat

M3

90g rice raw-weight / 227g turkey-breast / 100g veg / 12g sunflower-seeds

57g pro / 71g car / 10g fat

M4 / Pre Workout

135g cream of rice / 43g whey isolate

38g pro / 112g car / 0g fat

Intra

30g performance fuel / 10g eaa + 50g HBCD

(finish the intra 30 minutes before end of session)

STRAIGHT AFTER GYM –

43g Whey isolate + 65g carb (fast carb source here Haribo/cereal/bagel etc) i would have this in the car or at the gym.

M5 / Post Post Workout

3 tubs lindahls Kvarg + 19g sunflower seeds + 60g raisins

Fast easy to eat dessert style meal.

Thanks Riz. I see the approach to make things easier. The only problem i have got is kvarg. I cant digest it, i have already tried eating 250g of it and it doesnt do me good.

[Florian]

Thanks Clare, unfortunately i can’t digest eggs. Thats why i got nuts in M1.

Can i also do olive oil instead of the avocado?

Maybe salmon then?

Olive oil is another good fat source, yes. I like macadamia oil too[/quote]
Yea i like salmon but the problem is my budget.

Alright gonna switch to that.