[bjs2908]

Hi Dean. I would be really interested in hearing more about the “drainage protocol” advised to Calum (Muscle Mentors) to reduce his post-show water retention and resulting edema.

[bjs2908]

There is a workaround to be able to set macros for each individual day without having to upgrade…

https://chrome.google.com/webstore/detail/myfitnesspal-macro-settin/glpkdgpldbbdpjbpimehpkpgdicibgpi

????

[bjs2908]

@drdeanstmart how long would you recommend before a retest? Anything that you’d recommend doing in the meantime? Thank you for your time once again!

[bjs2908]

@drdeanstmart it was 6 weeks @ 50mg

[bjs2908]

Hi JDH,

For a Legs/Push/Pull/Rest/Legs/Upper/Rest routine, would you only ever do exercises on the Upper day that hadn’t been performed on the Push or Pull days?

Eg. Would you have chest 3 exercises for the Push rotations, and then another 3 chest exercises for the chest component of the Upper session rotations?

I hope that makes sense!

Thanks

[bjs2908]

Ohhh i see, apologies mate. When you said, “when I carb up this time I will reduce my water intake”, i thought that you on the next carb cycle rather than actually pre-show.

My mistake. Sorry!

[bjs2908]

Morning JP,

Fantastic updates as always mate… Thanks!

You mentioned in passing a few posts back that on your next mega high carb day you may reduce fluid intake to limit spillover and excess water retention. Is this something that you typically recommend?

Obviously I appreciate that the carbs will require some amount of fluid to be transported into the muscle cells but I’m guessing the idea is that a portion of that can be pulled from within the body?

If so, with a usual intake of 6 litres what would you be looking to reduce that to? 3 litres was mentioned I think.. Would that be fairly standard?

Thanks again JP… Keep smashing it!

[bjs2908]

Thanks for the response mate! I’ll keep an eye out for the video. I also plan to get over to King’s for a session sooner rather than later so I hope to get to meet you then!

[bjs2908]

Morning mate,

How were the scales looking this morning after yesterdays refeed?

Also, In regards to any material we’d like to see, i know all three of you guys place great emphasis on stretching so i’d be interested in seeing some footage of how you actually go about your stretching! Any particular stretches that have served you well, any special techniques etc… Not the most exciting video suggestion i know, but i’m sure that some of us would get some use out of it!

Thanks James!!

[bjs2908]

Morning JP,

My question fits nicely with your very last post!

Following a refeed/higher carb day where sodium intake was quite substantially higher than usual, resulting in larger than expected weight gain, do you follow any particular strategies to get that water off? Scraping through the forums i found a post from you a couple of years ago in which you recommended taking your water intake a couple of litres higher than usual to flush it out. Is that something you still recommend? If so, would you then look to go back to your usual intake (6 litres) once weight had stabilised?

Also, any supplements to help? Mega-dose vitamin C? Dandelion root etc?

I assume there’s an argument that the extra water retention is of some benefit in terms of gym performance, however during a fat loss phase it’s quite nice to get back down to baseline asap!

Thanks mate 🙂

[bjs2908]

Morning JP,

So yesterday I carried out my first real “JP style refeed” on a training day. I’d ran very flat, weight had dropped below baseline and lifts were most definitely feeling heavier than they should have. I put in 750g of carbs (Usual is 350g) and this morning I’ve only gained 2 measly lbs (229.25lbs up from 227.25) Part of me says that i nailed it and to carry on with the process, but I still feel very very flat.

I know something similar happened to you last week and you decided to fill up again, I believe that time on a rest day. Was the main factor for that second refeed that you still felt flat, or because you didn’t get the performance increases you’d expected? Or a combination of the two?

Thanks again mate, and keep up the great content. Loving the chronicles of you, Sas and James!

[bjs2908]

Thanks for the previous replies mate.

It seems as though you’re basing your refeeds on speed of weight loss at the moment rather than due to any reduced performance (at least none that you mentioned). Is this because you know that if weight continued to drop at the rate, performance would inevitably suffer so you’re getting those higher days in preemptively rather than waiting for them to do their damage?

[bjs2908]

Hiya Jordan.

Did you add the extra 300/400g grams of carbs to only your post workout meal? Or did you spread them across post/post post workout meals etc? If so, did you then go back to your usual meals? I.e. Protein/Fat before bed.

I ask because I assume your overall fat intake would have somewhat increased as a result of the increased carb consumption (trace fats etc), so just wondered if maybe you would have reduced fats elsewhere in the day in meals where they would usually be higher?

I hope that makes sense! Thanks mate, keep up the great content!

[bjs2908]

Hi Jordan,

“No weight added after leg day”. Would a slight increase in weight be quite normal then due to your significantly higher calorie/carb intake on training days?

I’m interested as my weight is tending to hold stable through my training days, and then routinely drops following a reduced calorie/carb rest day. Would that be deemed an optimal scenario during a cutting phase?

Thanks mate.

[bjs2908]

Thanks guys. Briefly following on from this, 25mg eod or 12.5mg ed… Would there be any noticeable difference between each method? The reason i ask is because i have 25mg tabs, but they are proving annoyingly difficult to split! Thanks again.