[Corinne]

I would have oats as pwo for the reason Sas mentions above…oats are higher in fats than most carbs (8g per 100g) and they don’t digest quickly

depends how u do things…
I have

INTRA 1-3pm
PWO MEAL – HIGH IN FAST CARSB – at 4pm

then eat again 2 hours after finishing pwo

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[Corinne]

ground rice / rice flakes are a dense carb that sits well with most
sultanas are also super dense
honey and jams are always easy additions too

year round in prep or off season I use
rice cakes
ground rice
some fruit
rice cereal
pasta
potato

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[Corinne]

the only reason for not having them would be if they messed up your gut…other then that – enjoy!

i don’t drink them very often…and i don’t use sweetners or anything in my prep…but that’s not based on anything other me being a muppet hahah

Jordan drinks pepsi max every day….and I’m just a plain fizzy water and iced americano kinda girl haha

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[Corinne]

or you could just work out what you currently eat
and then go from here

for instance – I’m on just under 4k for a training day….a formula wouldn’t ever tell me that!

so I find it best to use reality not maths in this instance

Rory is right though…that is a good way to standardise calculations 🙂

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[Corinne]

hold off the cardio for now

train ridiculously hard – re set and see what happens 🙂

keep us updated….maybe be worth starting a log on here to explain your changes? then we can help along the way too?

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[Corinne]

as louise said – its cumulative over time

I haven’t met anyone yet who does FT and doesn’t NEED a deload after the first 6 weeks lol
maybe re read the book to ensure that are you doing all aspects as intended.
Scott trains SO hard, he loves the pain…and this plan reflects him hahah

if you are unsure ask on here…or email Scott directly for a consultation – he is the creator! he will know what youre doing ‘wrong’ 🙂

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[Corinne]

hey emil – best to address everyone not just JP…we can all help 🙂

why are you not just doing a PPL ? I don’t understanding having legs on the end of pull and push

and then training hams consecutively with quads…there will be cross over….

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[Corinne]

welcome to the forum 🙂

first thing that jumps out to me is the amount of 3 x 12 / 3 x 15 sets
whats your reason for this?

are you going to be ok lower loading so frequently?
are you running this 3 on 1 off?

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[Corinne]

what a session!

Rack Pull – 3 sets, 160kg x 12, 172kg x 12, 180kg x 10
SLDL BB – 3 set of 15 on 102.5kg
Smith row – 1 set
Lying ham cure – 4 point 4P
Lat pulldown – 2 sets, heavy
mmachine row – 2 sets, heavy
rear delts superset with smith shrug – 2 sets, 12-15
bicep curl – 2 sets, 8-10
leg extension – 4 point RP, 20 on the first…into 1 drop..and partials ….ARGHHH
Sissy on the smith – massive drop set, 20 on the first…end on the floor after body weight reps
leg lifts – 2 sets
calves – 2 sets DC style

eating pwo now….feeling like a battered sausage haha

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[Corinne]

I fully agree with Stephen here

I think activity will be a big part

I think you have cut your food way to fast – which has likely caused your BMR to drop

very likely too that the food in off season at its peak wasn’t even being utilised – so yes on paper it was X amount of kcals, but realistically you were only using a portion of it

also – very likely over doing the refeeds when you weren’t even depleted so in fact the kcals across the week were no less than when you just had a higher day to day intake

I would stop the refeeds…as you have…reset a slightly higher diet…get a few more steps in per day and start again

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[Corinne]

always a pleasure

in short – try to experience all methods and then do what is best for you 🙂

just eating pre gym
monsterrrr session today

guna stick with rack pulls again – as always back feels good, I don’t want to push it too soon

so deads will be back next week 🙂

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[Corinne]

that doesn’t sound like Jordan…he would pretty much never say cardio at the start of an off season, and if he did it would never be pwo?
you may want to check that is what he meant 🙂

but that’s awesome…lots of growing ahead 🙂

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[Corinne]

rory – would love to 🙂 ONLY if you like hard work? hahaha

my email is
Corinne.trainedbyjp@hotmail.com

and for a thread on here…go to the members journal section and set one up by starting a new thread just like you did on here 🙂

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[Corinne]

carbs are high every day so energy is great 🙂

I prefer higher protein too

protein and carbs work very differently in the body so I wouldn’t directly compare 50carb to 50 protein for example

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[Corinne]

hey max

fats across the week are about the same as previous – but yes the distribution is noww different, as you note, I did have much higher on a rest day and very low on a gym day

protein is overall lower than previous

and carbs are about the same across the week – but split almost evenly on both days

I haven’t noticed any difference, as all macros are plentiful to cover health/ performance / satiety – so everything is balanced and also I still maintain my health supps per day too

in honesty – I prefer to have less carbs on rest day – I think this was a lot better for my body composition

in future – after this phase I’m confident I will have the muscle I need for my class (of course I will still aim to increase a little over time to improve more) – so I wont be needing a push up like this

so I will keep my rest days more pro fat – with maybe 3 carb meals
I like – meal 1 and pre bed to be pro fat and the middle meals as pro carb

training days – I would have these as higher carbs days – but again I stil favour meal 1 to be pro fat

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