[Corinne]

3 x 20mins liss isn’t doing very much so I wouldn’t have that in at present

I would only push on if condition is still relatively ok…?
do you feel a good chunk of the 22lbs gained IS MUSCLE?

considering your weight your intake is actually pretty high IMO 🙂

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[Corinne]

so many variables to consider here

you will only lose insulin sensitivity fast if you over eat and gain a ton of fat

there are no rules here…I would just monitor and increase gradually assessing visually and with the scales (of course the scale weight will increase faster due to the intro of a cycle)

as you have gone back on cycle (hopefully after checking bloods?) then you can afford to increase straight out the gate as you will be able to process that intake at a higher rate than naturally….I would increase carbs peri workout initially and yes keep food moderate on rest days so these act as a kind of control day for fat gain

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[Corinne]

there aren’t any rules here….but stick to your plan and your rep ranges…for example I would work it out like this…

I WANT 1 SET OF 12 REPS….2ND SET OF 8

warm up as usual wth the intension to add 5kg from you PB last week

if youre feeling stronger during warm up, then maybe for 7.5kg instead

perform the set to failure…maybe you got 14 instead of just 12…so next time you hit the exercise you know you should add 10kg in order to hit just 12

whatever happens if you under estimate the weight go to FAILURE…and then adjust for the next session….no harm in an extra few reps if its there on the day

and likewise if you got a little too zealous, went a bit heavy and only got 7 reps on the set that should have been 12….then reduce the weight and do your 2nd set as the 12 repper 🙂

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[Corinne]

personally I wouldn’t train more than maybe 5 days a week as I don’t feel 6 days is as recoverable or optimal….however some people can happily train 6 and recover well…its depends on your split etc

as long as diet is tailored to the time and you are well hydrated before the session I don’t see that the time has a detriment on the session 🙂

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[Corinne]

hey…personally I pull each rep like a comp pull…I HATE seeing people bounce it off the ground !

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[Corinne]

I don’t ever think extreme fat loss is good….can you not take it slowly?

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[Corinne]

hey martin….eggs, egg whites, fish…whey, cottage cheese, greek yoghurt, milk, you can get good quality vegan protein, I think genetics protein isolate is vegan friendly…hope that helps

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[Corinne]

hey aman….I personally don’t like keto….I run well off carbs and my body utilises them well…which has a benefit impact on my training.
pro fat does work for some people

so its a case of trying the method and seeing how you get on with it

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[Corinne]

hey marshall…it would be better to run Pull, rest, legs, push, rest etc …would that work for u? would hit frequency a little more but also allow for recovery 🙂

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[Corinne]

lee if you need a hand with recipes please ask 🙂 I need to add some new ones to the site 🙂

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[Corinne]

hey shaub, sorry to hear this…what have the drs and physios told you so far?

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[Corinne]

hey aman, firstly I think you should watch the videos on assistance…sounds like you have rushed into using exogenous tools here. when there likely aren’t necessary

also before starting cardio, look at your energy balance…your diet…your NEAT levels

then use these tools later when needed

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[Corinne]

I used to train them at the start of a leg session and it never took away from legs…so worth a try 🙂

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[Corinne]

2 isn’t enough IMO…unless you are a real beginner then its good to use to get on a good run of progress 🙂

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[Corinne]

hey mike

run your rest day diet when youre not training…this will hold you at maintenance 🙂
you need REST not necesssarly kcals

if weight drops ALOT then maybe have a high carb meal mid week..if it holds then you don’t need it

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