[Callum Robertson]

It’s pretty normal to regress when dieting but I’d say more so towards the back end of a diet in my experience. Seeing as you started at the beginning of Jan I’m guessing you are only around 5/6 weeks in?

Have you dropped your calories potentially to low to soon, is your rate of loss high?

Are you on top of your recovery around training and getting great quality sleep?

Are you potentially just ready for a deload?

⬆️ Are a few things I would look into personally, also just remember, even in our offseason at times we can see numbers staying the same or slight regressions here & there, some sessions may be really great & some not so, again I’d be looking at the variables above first!

About 5 weeks in, im losing around 0.5kg each week currently on 2300-2400 cals

I try to prioritise my recovery an sleep as much as possible but with my job its hard as i do shift work at an airport.

Maybe a week off would help, should i keep the calories the same if i take a week off? Or go to maintenance? Thanks for ur help

[Callum Robertson]

Perfect thanks for the help everyone appreciate it

[Callum Robertson]

the protein intake looks very oddly laid out.

Meal 1 – just 25-30g protein

meal 2 – same

Meal 3 – circa 50g protein

meal 4 – 18-20g protein

Meal 5 – possibly 60g protein

whats the reason for this – I would want equal amounts of protein from direct sources per meal –

So for example 45g protein in each meal coming from your protein source

It gets hard to be consistent with my diet due to my job so i have to sometimes get protein bars.

So i should aim to get 45g evenly in every meal?

[Callum Robertson]

Thanks for the help !

[Callum Robertson]

Perfect thankyou

[Callum Robertson]

There isn’t really a right answer , I would probably try to do the 5-6 hours sleep and then get another hour nap in again at somewhere

Thanks jordan, would your ppl split in ur training principles ebook be suitable? Or would you recommend something else?

[Callum Robertson]

So I would try a ppl just on a rotation , so it just whatever the next day your in the gym do the next ppl session

Would it be better to hit a workout but only get 5-6 hours sleep as atleast the frequency will be better? Or just take 3 rest days in a row? Due to my work schedule.

Thanks for the help

[Callum Robertson]

Currently Doing a bro split as it only takes me around an hour, and the only rest days i take are my 2 days where i do 12 hour shifts, reason being is so everything is abit more consistent but i know this isn’t good longterm for recovery, so looking todo a split with
More frequency but wont keep me in the gym for 2 hours if this makes sense