[Charlie Boggis]

you have a great physique here bud with lots of potential.

I would want to diet from here, there is some distention etc going on in that midsection I would want to clean ups by getting nice and lean.

Then I would reverse out into a lean growth phase – with focus on back and legs as these IMO need to come up to match the rest

So do you think 2900 cals is the right move? Or should I be in a slight deficit ?

[Charlie Boggis]

Bump??

[Charlie Boggis]

Can you add some protein to meal 1 also

That was my thought behind the shake a couple hours after , do u think a shake with breakfast would be better? Then around 1000 have a carby snack?

[Charlie Boggis]

To add, I did add the feta after Clare’s comments and I haven’t noticed as much of a decline the last couple days

[Charlie Boggis]

0700 Breakfast is 4 weetabix with 350ml milk and 20g honey

1000 is 400ml milk with 50g whey and 15g creatine

1200/1300 lunch is usually 150g chicken with a microwaveable rice , 50g feta and 10g dark choc

50/50 on wether i have caffeine during my lunch break as that’s when i train in the week
The crash the comes at 1430

[Charlie Boggis]

That’s that I’m finding strange , I eat between 12-1300 and yes I’ve been at work since 0800 but even on weekends I find myself becoming sluggish around the same times and then after an hour or so I perk up again. Sleep is pretty consistent and no caffiene

Maybe try changing what you’re eating in that meal. If it’s carb heavy, you may be experiencing a blood sugar drop around an hour afterwards. Try lowering the carbs in favour of more fats and see how you feel.

[/quote]

I think you may be right as I’m currently trying to eat more carbs to push my into a surplus , is there something I could take / eat alongside to possibly prevent or soften the crash?[/quote]

Add some more fats to that meal to slow the digestion and lessen the spike in blood sugar.

[/quote]
Thanks

[Charlie Boggis]

That’s that I’m finding strange , I eat between 12-1300 and yes I’ve been at work since 0800 but even on weekends I find myself becoming sluggish around the same times and then after an hour or so I perk up again. Sleep is pretty consistent and no caffiene

Maybe try changing what you’re eating in that meal. If it’s carb heavy, you may be experiencing a blood sugar drop around an hour afterwards. Try lowering the carbs in favour of more fats and see how you feel.

[/quote]
I think you may be right as I’m currently trying to eat more carbs to push my into a surplus , is there something I could take / eat alongside to possibly prevent or soften the crash?

[Charlie Boggis]

That’s that I’m finding strange , I eat between 12-1300 and yes I’ve been at work since 0800 but even on weekends I find myself becoming sluggish around the same times and then after an hour or so I perk up again. Sleep is pretty consistent and no caffiene

[Charlie Boggis]

Fully agree here, this looks like good to me as long as you are recovering well keep training hard

Thanks !

[Charlie Boggis]

so i like this layout and use it a fair bit with clients.

How many sets per week will be based on what you can recover and grow from.

2 sets to start with makes alot of sense to me 🙂

Some muscles are higher than others depending what I know I can recover from, for example my chest and shoulders do not recover as well as my back but as long as I’m recovering and PO then all is good you think? Thanks

[Charlie Boggis]

My lack of context in the post – weekdays I train on my lunch break so I have an hour to workout , i don’t think this gives me enough time to run UL hence the PPL during the week and UL at weekend – also I go to anytime fitness so lack of equipment means lack of variation