[Clare]

I have no idea how much you ate on your holiday or how much scale weight or body fat you’ve added.

Don’t obsess with time frames.

Just get back to to your pre holiday diet plan and continue treating it like a cut, dropping food and/or adding output until you’re back down to a reasonable composition.

Stay disciplined and don’t fall into the trap of binging and restricting. You can then focus on beginning a slow and steady, successful gaining phase.

I would keep protein to the upper range, providing digestion is good.

So keep protein at 260 and still increase it when doing next kcals drop when some protein get lower when carbs getting lower?[/quote]

You don’t need to keep increasing protein. Why would you increase it when doing a calorie drop? Keep whatever your target protein amount is consistent during the cut and drop carbs/fats. If carbs and fats become very low and output very high towards the end, then you may eventually need to drop protein amounts too until you switch to gaining again.

[/quote]
Yes but some protein disappears when dropping carbs because carb sources contains some protein. So therefore I am asking if I then should increase protein so it stands on 260 the hole time or just let it shrink a bit because of carbs getting lower?[/quote]

Always hit your protein target from direct sources only. Any incidental protein from other sources are just additional. Therefore reducing carbs will have no impact on your direct protein target.

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[Clare]

I have no idea how much you ate on your holiday or how much scale weight or body fat you’ve added.

Don’t obsess with time frames.

Just get back to to your pre holiday diet plan and continue treating it like a cut, dropping food and/or adding output until you’re back down to a reasonable composition.

Stay disciplined and don’t fall into the trap of binging and restricting. You can then focus on beginning a slow and steady, successful gaining phase.

I would keep protein to the upper range, providing digestion is good.

So keep protein at 260 and still increase it when doing next kcals drop when some protein get lower when carbs getting lower?[/quote]

You don’t need to keep increasing protein. Why would you increase it when doing a calorie drop? Keep whatever your target protein amount is consistent during the cut and drop carbs/fats. If carbs and fats become very low and output very high towards the end, then you may eventually need to drop protein amounts too until you switch to gaining again.

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[Clare]

I have no idea how much you ate on your holiday or how much scale weight or body fat you’ve added.

Don’t obsess with time frames.

Just get back to to your pre holiday diet plan and continue treating it like a cut, dropping food and/or adding output until you’re back down to a reasonable composition.

Stay disciplined and don’t fall into the trap of binging and restricting. You can then focus on beginning a slow and steady, successful gaining phase.

I would keep protein to the upper range, providing digestion is good.

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[Clare]

It’s not a common side effect that I’m aware of. It could well be phycological, particularly now that you’re expecting the chest pains. You can get it in capsule form, although more effective for gut healing, however it could still be beneficial.

I’d be hesitant to continue injecting whatever you have it if you’re genuinely experiencing chest pains.

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[Clare]

I would just hold here now for a while. Don’t be too hasty to make another jump too soon. Ride the progress in the gym and hold off adding more food until performance begins to stall, as well as scale weight.

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[Clare]

My daughter and her boyfriend are away now for a few days before coming back to stay with us until they fly to New Zealand again next month. I am going to get as much gym time as I can in before things get crazy again, so I went in for an upper session this morning.

This afternoon I went to get another Glutathione IV, which will be a regular monthly thing now as there are so many health benefits to doing so.

Now I’m going to get stuck into some research and writing before getting out for a walk later.

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[Clare]

Thanks Sara and Phoebe, any thoughts on creatine powder in a loose bag too? That’s the only one I’m a bit nervous about

Should be fine. Just clearly label the bag.

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[Clare]

If this works well for you, then go for it. It will obviously be more difficult to track progress if every day is different, but so long as you’re moving forward and are happy doing it this way, then all good.

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[Clare]

My husband managed to get away from work early today, so we chilled in the morning, I got some work done, then we all went for a long hike and stopped for coffee and lunch on the way.

My daughter and her boyfriend are now off to Guernsey for a few days for a wedding, then back for another couple of weeks with us, before returning to New Zealand for some more adventures.

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[Clare]

Aim to hit all of your macro targets from direct sources, but be aware of your total calorie intake, which will include incidentals.

Once you have your plan set up, the key is to stay consistent with it, then calorie intake won’t change until you make an alteration.

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[Clare]

Update 6-7 weeks post PRP/cortisone.

I feel perfect, strength back to norm, I am a happy chappy.

Great news!

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[Clare]

I agree with Marc here personally, but as with everything, do what feels and works best for you, and enables you to continue to progress.

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[Clare]

I managed to get a training session in this morning while my eldest daughter went climbing with her boyfriend and husband and youngest daughter were at work. I opted for a full body session because I’m unsure as to when I’ll get in again atm. A good session and felt good to be in the gym again.

I then took my daughter and her boyfriend out for lunch and a nice walk along the seafront, then we’ll all be together again this evening and decide what to do then.

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[Clare]

You can literally eat anything you like. What macros are you aiming for in that meal? Do you prefer savoury or sweet?

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[Clare]

Today has been a lovely day out with both my daughter’s and my Mum and Step Dad. We met up for coffee at a local craft centre, then walked to get some lunch.

The plan is to get he BBQ going later, once my husband is back from work.

I also started the day with a very early run, which my daughter joined me for.

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