[Damo]

Are you drinking with the meal or around it? If so how much fluid are you having?

Usually aim to get 2L in before arriving at gym

[Damo]

Might not be the usual but my meal 1 and pre training meal which sits the best that any has in a long time including cor which it used to be is eggs, egg whites, tomatoes onion and mushrooms, avocado and sourdough bread. This is so light and easy to digest for me compared to cor which is pre bed now and sends me to sleep nicely

Basically have a play with foods see what sits best.

Sounds very tasty also mate 🙂 will keep this in mind 👍🏻

[Damo]

My calories are high at the minute and I often train after 1 Meal. I have 120g oats which is a decent amount then I make the rest of my carbs up with a banana and a rice crispie square or a bagel with honey. This sits well for me

Thanks Craig, i think i may give oats a shot, oats were my go to for many, many years , maybe time to re-introduce

[Damo]

Hi mate,

Slightly alternative strategy from me.

I drink my pre workout CoR meal in a shaker with my whey.

See how you find that mate.

Really? Thats interesting.. could be a good shout , so you literally just you add COR powder straight from the tub into the shaker? No cooking / microwaving?

[Damo]

I agree with the guys above. I would try making your COR with a little less water than usual so it isn’t as voluminous, and reduce the amount of COR and add in some simple sugars from raisins/honey etc.

You could also try a little less and add in rice crispy square bars or caramel snack a jacks to make up your carb content.

Noted thanks Phoebe

[Damo]

100g COR doesn’t actually seem an excessive amount. Have you tried the TBJP COR as you may find that digests a little better? Same with the Whey. Other than that, you could try reducing the amount of COR and adding in some honey to replace the carbs, use blueberries instead of pineapple and use coconut oil in place of the dark chocolate.

Thanks for input Clare, all noted 🙂

[Damo]

I agree with Meg here – try manipulating your carb sources. I train after my meal one and find having a banana with my Cor helped increase my carbs without impacting digestion ahead of training.
If you continue to struggle, you could try swapping to another carb source like rice or even lower the amount of carbs in this meal and move some them to your last meal the night before training – I know a lot of people who train early / fasted use that method.

Thanks April 👍🏻

[Damo]

Instead of having such a densely pack pre we don’t you put some of the additions carbs somewhere else in the day – I can’t imagine ploughing through 350g of it!

Rice could be an option or having the cream of rice with honey, banana etc? To get carbs from those that are little easier to eat rather than it just coming from cor

Noted, thanks Meg

[Damo]

I’ve had the same problem. In my gaining phase my pre workout got up to like 125g of carbs and I was always used to having COR for my pre, but eating that much carbs from COR is quite a lot. However I switched to rice and it sat way better.

@kristof.sajn on instagram

Ok noted mate, thanks

[Damo]

what was the complete meal bud?

Thanks for reply mate 🙂 This was what i started with for m1, (pic attached)

After eating this i struggled in gym, felt stuffed, so tried dropping amounts etc, eventually as far as halving the COR and pineapple amounts but still felt stuffed.

I think its the COR just doesnt sit well with me..

[Damo]

Up your potassium intake. 10,000 mg per day from ideally not supplement form. – this makes a dramatic difference

10,000mg per day, wow, thats the equivalent of almost 28 bananas.
Do you personally manage to get 10,000mg in yourself Max?

[Damo]

I can’t see how this would be directly related to taking these supplements.

One other thought is that the weather and heat can definitely have an impact on sleep quality and training performance .. do you think it might be this?

Ok thanks Clare, No definitely not associated to the heat, i sleep in an air conditioned room, which maintains the same temperature throughout the night regardless of outside temp so definitely nothing to do with that…

[Damo]

You can most definitely get gyno without pain, will just feel like a bit of a lump underneath the nipple area.

Hi Dan,

Yeah ive had lumps in the past which were and i shrunk it with AI’s and ralox. But those times it was sore and i felt pain.

The lumps are still small but i feel the one on my left nipple may have gotten a little bigger. But no pain at all.

Think i best start ralox again 🤦🏽‍♂️

[Damo]

Hi Louis,

Hope you are well, ive just been reading through your log and at the moment i train P,P,L but lookin to add an arm day similar to you do as mine are lagging slightly.

Obviously all of your sessions are logged on here but can i ask what rep ranges do you use for each muscle group and how many sets per exercise?

Thanks mate 🙂

[Damo]

Thanks for your reply Claire, ive never used carbs intra workout or EEA’s for that matter.
What carbs do you recommend intra? Maltodextrin is a popular choice i believe..