[Florian]

Hi Florian, I don’t think it matters too much to be fair. Personally I do aim to finish my Intra workout around 2/3rds of the way through the workout but I will sip it during this period but just make sure I finish it with atleast 20 mins left of my workout. I just feel like it’s easier for me drink/ eat my post workout nutrition that way as I’ve left a little gap. When I used to sip Intra through the whole workout and then it came time to drink my post workout shake it didn’t seem to go down too smoothly. That’s why I try and finish it a little early. However I’ve never just backed it off half way through. That would probably make me feel sick!

Alright cheers Louis

[Florian]

I agree with the above – for me around 4lb a month is a good spot I feel. I dont like to look at it to closely weekly as it never patterns out perfectly like that

Cheers Hilly

[Florian]

If progress is good and you are not getting too fat sweet but I woild expect this to slow down a little especially if you are natural I would shoot for closer to 0.5 kg max per week more you are getting fat

I see, thank you Kuba

[Florian]

Don’t just focus on scale weight. You need to also take body composition and performance into account. You don’t want to consistently add scale weight if you’re accumulating bodyfat too quickly and there’s not always a need to add food if scale weight has stalled, but your lifts are still progressing. However, you also don’t need to pull back if the scale weight is increasing, but body composition is still in a very good spot.

As a guide, a reasonable rate gain would be around an average of 0.5-1lb (0.2-0.4kg) per week, but all the above needs to be taken into account.

Cheers Clare. Progress is flying right now. Body Composition still very very good. So will crack on doing what i do[/quote]

Sounds like you’re on a good path for now

• This reply was modified 8 months, 3 weeks ago by  Florian.

[Florian]

Hello Florian,

Agree with Clare

If your compo is still good and recovery/progress is nice, 700gr per week is fine 🫡

Alright cheers Allison

[Florian]

Don’t just focus on scale weight. You need to also take body composition and performance into account. You don’t want to consistently add scale weight if you’re accumulating bodyfat too quickly and there’s not always a need to add food if scale weight has stalled, but your lifts are still progressing. However, you also don’t need to pull back if the scale weight is increasing, but body composition is still in a very good spot.

As a guide, a reasonable rate gain would be around an average of 0.5-1lb (0.2-0.4kg) per week, but all the above needs to be taken into account.

Cheers Clare. Progress is flying right now. Body Composition still very very good. So will crack on doing what i do

[Florian]

And also, bringing a tupp don’t break the moment in family. That’s my opinion but I do eat out with fam and friends but I put my tupp into a plate.

I think disociating food from emotion or relationships is the best way to be balanced.

I do also bake pastries for my family, with real sugar and butter and I don’t eat them, dieting is just a personal choice but keeping a happy family life does not have a link with what you put into your mouth.

I can seem very authistic on this 😂

But in 10 years of BB, I never ate 1gr more of food that was not written onto the paper and I still have a personal life and normal relation ships with people.

Thank you so much for clarifying Allison

[Florian]

There’s a different “right” way for everyone

I personally never ate off plan meals because I didn’t have a reason to, I chose to do everything with a specific purpose and “just because” never had a purpose for me

But for clients that have families and want to use that as their purpose for a meal in the off season then I just have them replace one of their meals. You can have a meal off and it be sensible and not cause any harm to your goal

The biggest thing is don’t overthink it, if you’re having the meal with your family to be enjoyable, overthinking and calculating will rob the enjoyment. Just know how to be sensible without overthinking

Understand Michaela

[Florian]

Hey! I’m the same as Kerry and Marc here – I just remove two meals and replace with an off plan once a week 🙂

Thank you Sara

[Florian]

Biggest issue is people have diff perception of what a meal is

You have 200 lb guys or 125lh girls going and having burger and chips ( 2000 kcal ) and expect there’s no consequences

There is –

Roughly macro track your meals, your already eating plenty across your day in most cases

When people get free reign this is where they just get super fat then have to diet extremely hard to take it off and end up with binging issues as they need to push so hard to get there

Fine balance

Ultimately down to self control

Alright thanks Kuba

[Florian]

I have one off plan each week, I take away 2 meals & choose a meal that sits roughly around the same as my daily calories.. so my bodyweight isn’t effected & it’s still satisfying & it is something that responds well with my body – usually Caribbean, so chicken, 2 dumplings, a small portion of sweet potato fries & a small portion of coleslaw, I usually just opt for the same thing each week to from preference..

You will be fine taking away 2 meals to replace for an offplan meal.

This is how I also approach off plan meals.the key is not to over indulge but be present with loved ones during the off season as I think it’s important personally especially for myself having children [/quote]
Thank you Marc

[Florian]

I have one off plan each week, I take away 2 meals & choose a meal that sits roughly around the same as my daily calories.. so my bodyweight isn’t effected & it’s still satisfying & it is something that responds well with my body – usually Caribbean, so chicken, 2 dumplings, a small portion of sweet potato fries & a small portion of coleslaw, I usually just opt for the same thing each week to from preference..

You will be fine taking away 2 meals to replace for an offplan meal.

Cheers Kerry

[Florian]

Hello mate;

I don’t eat out, I bring my tupps 7/7days all the year.

If I got an occasion as birthday/wedding or whatever; I place it as my weekly free meal.

But if there is any other meal, I take my tupp.

That’s imo what every pro athlete would wanna succeed into BB should do. Cause all the little variable done 100% compared to others, will pay off one day.

Now you are not a professional athlete so your question is 100% legitimate.

The best way to do it is the way that allow you to be consistent on several years, decades.

Either option is good to do : track macros with an app and choose good quality of food; not macros for pizza imo.

But take the smart choices if it’s not your free meal.

That’s a good option for someone who just wanna optimize everything.

Or do like me; take your tupps ; lile this you control the cooking and the oiling, cause that’s something the restaurant will never describe you perfectly, do they add sugar onto their meat to make it sweet? Do they add butter on veggies even if you said you wanted steamed veggies ?

We cannot trust restaurants unfortunately; so the tracking will never be as good as yours.

But defo the best way to do it is the one that keeps your longevity; if my way is too hard for you and will lead you to binge one day; so option 2 is yours.

Thank you Allison

[Florian]

It would depend on you approach I was able to have an off plan a week and it would affect my weight or digestion and that was on top of my meals. However I have some clients I tell to remove a meal or 2 to allow for an off plan meal as it makes their bw increase faster

Alright Kamara

[Florian]

It’s off season, just have a meal off and enjoy yourself. Do t over think it. Jusr Dont pig out and make yourself sick. I do this all off season sometimes multiple times a week. And I grow better and I have more fun too. Then when prep

Comes round you’re mentally ready to get as strict as you need

Thank you Sas