[Corinne]

hey, its the million dollar question 🙂
try to focus kcals around the workout – this is when your body most needs and can utilise the kcals – so you are less likely to put on fat , more likely to increase performance and recovery and there fore grow

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[Corinne]

hey mike

well how experienced are you with training?

if you are kinda at the beginning…the I would say go with a full body plan run EOD
or an upper lower running EOD

then you set a good foundation and as you progress and need more specificity you can move only PPL

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[Corinne]

so your haemoglobin was 185?
this is high

giving blood can reduce this level

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[Corinne]

not to my knowledge

are your haematocrit levels high?

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[Corinne]

hey
I would favour reduce fats first before carbs…keep carbs peri workout too
reduce rest day before training day

and also use NEAT rather than cardio initially 🙂

don’t make too many changes at once…be patient

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[Corinne]

hey 🙂
simply set a diet, and then monitor if this is a surplus, a deficit or maintenance…then you can alter from there 🙂

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[Corinne]

hey simon
diet is never as simple as a formula
so there are no set ratios etc to work to

find out if you respond better to fats or carbs, when and where in the daily etc
🙂

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[Corinne]

nope…I lik dairy 🙂 I have a greek yoghurt on my rest day

Jordan did have milk a lot when younger…now it doesn’t sit well with him too often 🙂

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[Corinne]

I don’t use apps…I use pen and paper 🙂
I personally find that apps over or under estimate – they also count all kcals/macros – ie I wouldn’t count the protein in oats, as its not bioavailable in the same way a solid protein is..

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[Corinne]

be active also….ensure your CV fitness is just as good as your strength training

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[Corinne]

hey hymsuen – if you lethargic before a session, then try using fats or less carbs pre – carbs release serotonin which can make people feel a little groggy

if weight is dropping you need to eat more…I don’t think fats PWO are a good choice…so its less about comfort in that pwo meal and more about eating what youu need for performance and recovery – try easy to eat carb choices if food needs to high then u will be able to eat a little more 🙂

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[Corinne]

I use the total greek yoghurt
5g carbs per 100g

the carbs are from lactose

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[Corinne]

he was on a lot of food! I think around 7000 if my memory serves me right
although it really wasn’t the best approach…and I’m not sure how much of the food he was actually digesting…he used a lot of liquid forms, which isn’t ideal , and it really wasn’t that much fun

we need a surplus to grow for sure….but getting that out of shape isn’t optimal from a training perspective so its a case of finding that line or surplus PLUS fitness to ensure intensity in the gym is good and strength isn’t hindered by a reduced cv capacity 🙂

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[Corinne]

hey christos, the main question is…are you making progress on this diet to reach the goal?

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[Corinne]

hey jaxon 🙂

I don’t have rules or ratios…everyone is different…some people utlise carbs more efficiently…some can utilise fats…so its a case of working out what sits well for you and then altering depending on the goal – fat loss/weight gain etc

carbs peri workout is my preference, I like to have them in pre gym meal intra and then a high amount post

others – including Jordan, prefers very few carbs pre

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