Clare
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Thank you!, if bulking, 2 servings of veggie protein powder then whole foods?
If that works for you, that’s fine.
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Today I went to get a full body deep tissue massage. My legs felt very heavy from all of the running and cycling I’ve been doing recently, so it was well needed and I feel super relaxed right now!
Other than that I have been doing some work bits and jobs around the house. Tomorrow I’ll be getting back to the gym after over a week off, so very excited to get back to it.
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Outline your diet for us. You may need to include more food variety. More fruits, veg, nuts, soluble and insoluble fibre sources, fermented foods etc to help with your gut health.
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The tbJP Vegan protein would be a great alternative for those who are sensitive to lactose.
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Back in the UK and back to routine today, planning the rest of the week, food shopping, prepping and getting caught up with work bits. I feel pretty exhausted today, so just did a short run this morning and will be getting back to training at the end of the week. My bodyweight has held at the same weight since before I went away, despite the extra food, so once I’m back on plan and training again, I expect a little drop, but I’ll react if and when that happens.
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When was the last time you took a de-load?
Yeah maybe it’s time for one
What’s the way you do a deload ? Leave RIR or reduce volume ??[/quote]
If you’re experiencing joint issues, then complete rest would be my advice. Take 5 days off training and prioritise your recovery. Double up on your Cure-Coming during this time and continue to take high dose Omegas. I would also add Osteo Pro and Join-IN to that stack too.
Once you’re back in the gym, re-set all of your loads and build them back up again very slowly. Keep all rep ranges above 8 reps too.
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At the moment I eat around 3500-4000kcal and about 200-250g of protein.
M1 – 3-4 eggs with 100g of oats and around 10-12oz of milk
M2 – 6oz of turkey, 6oz of rotisserie chicken, and two pieces of sourdough bread
M3 – 2-3 eggs with either 125g of gnocchi or pasta
M4 – about 6-8oz of salmon with 2 cups of white rice
M5 – 6-8oz of ground beef with either 125g of gnocchi or rice
M6 – about 8oz of rotisserie chicken with 1 cup of rice
I walk about 10-12k steps a day and I train about 7pm at night
Do you only experience digestive issues after one meal?
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I like to take EAAs in one hit during a workout, at a point that would be midway between my pre and post meals. This gives an extra protein feeding and mps spike.
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When was the last time you took a de-load?
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We fly back to the UK today, after a lovely week in the sun away in Alicante. I’m sad to be leaving, but still excited to get back into a routine at home again, go back to the gym, and get stuck into some new projects.
I didn’t run this morning, I let my body have a nice long rest in bed, and now we’re about to head for our last hotel breakfast before we leave.
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Write out your food plan and fluid intake for us to look at. You may need to change what you’re eating at certain times of the day. Outline what time you train too, what powders you take, and any other activity you do.
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Today is our last full day here. Yesterday we had a pool day, chilled, listened to some music and podcasts, and wandered for a few walks in between and stopped for food.
This morning I did my last beach run, which was really nice. I went a little further out today and watched the sunrise.
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Its possible if you’re new to training that you will experience some body recomp and gain muscle and lose fat simultaneously, however I wouldn’t over think this or hang onto the fact that you will instantly gain a lot of muscle. The key is consistent, hard training and sticking to a quality, high protein diet, a good training plan, and tick all of the boxes regarding steps, cardio and recovery. Diet down when you need to, then rinse and repeat. It takes years to build a decent physique.
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We only have a couple more days here.. never feels long enough!
We took the bikes out again yesterday and went further afield and found a lovely cove with a rocky beach to rest at. There were some tricky hills and tracks to navigate, but I made it!
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As well as what Andy has advised, I’d look into shock wave therapy. That really helped me.
BPC157 and TB500 will be useful too.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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