[Corinne]

@max – because coconut oil is an MCT

@johnathan – sounds like you don’t have a set plan, so get that in place consistently then we can all help 🙂

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[Corinne]

@Johnathan – if you write out your diet I can have a look if you want?

and a lot of vege/vegan foods lack leucine, this is the most important EAA…hence the end to supplement with it 🙂

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[Corinne]

@johnathan – this isnt a diet that I wrote (I would do things a little differently) just an adaptation to Morning Irons….but yes for vege diets I use dairy and eggs mostly

I also use the below…these are all per 100g

BLACK BEANS – 63 CARB, 21P, 1F
CHICK PEAS – 61 CARB, 19P, 6F
KIDNEY BEANS – 60 CARB, 24P, 1F
QUINAO – 64 CARB, 14P, 6F
TOFU – 2 CARB, 8P, 4F
QUORN CHICKEN – 1 CARB, 14P, 1.5F

@Max – firstly I LOVE coconut oil…so that’s the main reason…its a hit of kcals in that meal too as the sessions are long and hard, so the more in that meal the more sustained i will be in the session…..I don’t use to slow the absorption of the meal as such, as I have a very efficient digestive system and I don’t have issue with blood sugars….its an MCT so its an energy course, which is what I want pre gym

@Christian – they do work and they are good…i just find that my form goes on things like bent over BB row as my lower back will just be so fatigued I wont muscularly fail

@Dane – snap – I dont understand optional haha

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[Corinne]

@cameron – yessssssss sir – you have hit the nail on the head there 😉

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[Corinne]

haha 🙂
if you want me to look at anything or suggest replacements I will do 🙂

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[Corinne]

I asked you the question 🙂

can always get something in pre training I would do the below…

on wake – 30g pro from whey, 100g banana
Training – 40g pro, 50g carbs
pwo – 50 grams whey, 100 grams carbs from cereal
Meals 2 (At Work) – 40p from 10% fat beef, 200 grams of cooked rice, 2 granola bars
Meals 3 (At Work) – 50g pro from whey, 70g oats 40g honey, 40g dark choc – can blend if needed
Meals 4 (At Work) – 6-7 ounces of cooked chicken, 40g sultanas, 40g carb from rice, 2 tablespoon of avocado oil
Meal 5 – Usually ground meat – 6-7 ounces 10% fat beef, with 2-3 whole eggs, 200g pineapple
meal 6– Toast – 2-3 large slices of Rye, OR 2 English muffins and tin and a half of tuna… (Not sure how much Mayo – 2-3 tablespoon maybe?) 2 Slices of cheese divided over the toast.
pre bed – NOT OPTIONAL – 50 grams whey, 50g nut butter, 1 granola bar

1 cheat per week

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[Corinne]

@jdh – totally agree…I actually often change my rp sets ro 3 straight sets

I find that the quality for me is better with 3 focussed sets than a rest pause on MOST exercises…my session today only included 2 rest pauses…these were the 4 point sets with 7 secs between…again I prefer a MYO approach to a 3 point rp

so change it in the ebook…that is definitely jordans preference there haha

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[Corinne]

@morning_iron – in honesty, I think youre just not a big eater as you seem to have this issue a lot…its literally a case of putting the food on the plate and eating it…its crap at times….obviously denser food choices is the easy answer, so youre not full from volume of food

can you list out your diet? then I can actually make suggestions 🙂

@jdh – pleasure….whats your view on the rest pause for compounds?

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[Corinne]

@andrea – about time I paid attention to my hari! I wouldn’t drink a shitty whey so why put it on my head? so thank you again, my locks will be luscious

@jdh – hmm good question…we share exactly the same principles and methods…..if im really trying to distinguish between us as coaches, I would say that I favour slightly more work/volume per session – reason being, I personally like this, as I am a little fitter than Jordan and my CNS is a bit more resilient – i also find that females respond better to a little more work as they often need it to get/stay lean so I would be more inclined to do this with my female clients… I use rest pause and drop sets also…depends on the exercise…I like them only for secondary isolation work ie pec dec, as opposed to strength work like chest press…drop sets are great for metabolic stimulus..and ill also increase these in clients plans as a tool for fat loss too. We often share plans, so if I have written one that is relevant for one of jordans clients, then he will use that and alter a few specifics for the individual and via versa….we sit opposite each other 70% of every day pretty much and we talk mostly about training and diet…so subconsciously we are not on the same page 99% of the time

@craig – we haven’t got them yet and usually they are a few days after the proposed date! but I can reserve of course…seen as u are Corinne blog subscriber…the bonuses I get u lot is insane hahah

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[Corinne]

@Cameron – thank you! tbh I just love egg whites…but I can see why that’s hard! I also love tinned tuna…I think I just have simple needs 🙂

@Willian – related SIDE BARS are encouraged on my thread haha ….this is interesting…so youre saying I need more spa treatments and days off in order to make my hair grow…I think this is important to getting my pro card…so ill have to tell Jordan that I need more time off work… 🙂 in all seriousness…noted! and thank you for the insight 🙂
@JohnG – the minute I see something I vaguely like I will share 🙂 and yes, the date we were given initially was the 27th I think.

@Daz – there are videos on deload training too…its reduced everything really, so I did full body, 2/3 sets 12-20 reps nothing to failure….I have discussed this before, and usually I do rest as I find deloading very hard, but I do think its beneficial to deload to help recovery and also avoid becoming too detrained

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[Corinne]

ALWAYS be prepared….cinnamon in tow haha

and nope…I am absolutely not sharing the video…sorry…but im not sorry 🙂 ive gotta have some secrets 🙂 haha

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[Corinne]

OK SO….

I have deloaded and will be ready to crack on properly on Wednesday
I did full body on Thursday and today – ran my normal training day diet

I now 15 weeks and 5 days out – feels kinda close now… arghhh

condition I think is improving a little…abs are making an appearance which is odd as usually I hold there til much later into getting lean…I think being off so long and gaining so much fat has altered my fat storage a little

ill start doing my regular videos to watch the change now …and no im not sharing them haha

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[Corinne]

we are home 🙂

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[Corinne]

@johnathan – 10th November – 16 weeks out 🙂
@keiran green – llike you say, totally person dependant – I like the taper down of water method, something I learnt from Stefan…but I personally don’t like altering sodium too much, I find that it makes carb up a little unpredictable – some people work well with a day of halved of no sodium day before the show then reintroduce it on show day….some done…sorry I don’t have an answer for that! really does take a lot of experimenting 🙂

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[Corinne]

UPDATE
im 16 weeks out today…ploughing on.

whlst being away I have 100 percent been on plan…I have deloaded from training…and example of my day whilst saying in a hotel…IT IS NOT AN EXCUSE TO GO OFF PLAN…so here is what I do…

FRIDAY 20TH JULY:

woke up at about 7.30ish
lay there contemplating the need to get up as my body is broken haha
got up after a few mins….pottered to the loo
wash hands
put on Jordan rice in the rice cooker
jumped in the shower as I still had sea hair from the day before
COMMITTED TO BETTER SHAMPOO….after being told off / reminded by a good friend of mine that good hair stuff is needed if its going to grow!
get out
dry off
wack on my bikini and an all in one play suit kinda thing
take my vitamins – these are reduced for trips…as im not going to pack a million tubs into the case! condense these to my essentials (omegas, curcumin, multivit, tudca)
put the rice into a Tupperware pot
Jordan is up
put on my flippies, grab my bag equipped with water and cinnamon as I like to add it, and of course the rice
we go down to breakfast…
into the lift (not the greatest fan of lifts in honesty so will have the same fleeting thought prior to each visit…will it break down!? always have water and a charged phone, that way im at least not going to dehydrate)
onto the ground floor
I walk down 1 flight to the lower floor (limit opportunities!) Jordan takes the shortest lift ever of course
find a table.
sit down
get out the rice
get 2 black coffees and 2 waters.
get 10 boiled eggs and a bowl of greens (Friday was plain brussel sprouts and mushrooms)
peel the eggs, de yolk 6 of them
add salt and cinnamon – BINGO meal 1 as it should be
2 judges came and sat with us, one from the Uk who was have been friends with for a long long time…they sat down, we all had a chat
2-3 coffee refills went down in this time
before leaving grab an orange and some apple jam for Jordan
go back to the room
clean the Tupperware – PET HATE is left washing up…I don’t understand this?
grab a full bottle of water and towel…Jordan kips, im off to explore
down to the beach – obviously go for a swim, but couldn’t venture far as I was on my own and didn’t fancy leaving my bag tooo much out of sight – got out walked along the sand to dry off a little – finished some work on my phone
mean time james, janicke and chris had all arrived, so I walked back to the hotel

popped to the supermarket to gt supplies I brought
tuna sashimi
smoked salmon
lettuce
cucumber
celery
tomatoes
water

back to the room – knocked up a tuna and salmon salad, also had tinned tuna with me….and added fats with pecans/walnuts , obviously we have food scales – so simple as weigh it out

suzi then arrived so I went downstairs to pay for her taxi as she had forgotten to bring any money with her

that leads me to about 3pm …..

AND NOW IN REAL TIME IM OFF DOWNSTAIRS TO WATCH JAMES – PROOOOO DEBUTTTTTTT 🙂

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