[Denzel]

Before doing this workout split for the last 4 weeks, when was the last time you had a de-load or more than two consecutive rest days?

What is your recovery like day to day in terms of how many hours sleep you get?

Last reload was early October. I sleep 7-9 hours per night

[Denzel]

Enjoying the frequency if it’s prevent you from progressing is pointless, I would priviledge rest as much as training

My husband is growing more since he is injured and training less frequently though

😂

Which seems a tad frustrating compared to what he did in the past with 6 days at the gym vs now 3/4

Thanks for the advice

would you still follow the same workouts as above?

[Denzel]

why don’t you try taking an extra day off at the week so you train U/L rest U/L rest rest and see if the extra rest day helps

I do enjoy the frequency tbh, but if it comes down to it then that’s what I will have to do

[Denzel]

I would be splitting my total kcal intake over 5 meals – having most of my carbs in the last meal and meal 1 Post workout –

Thanks Peter, I will take all the advice onboard

[Denzel]

If anybody could take a look, and let me me know if I need any changes I will be really grateful! Problem is that I’m not really progressing lifts as I should imo. Like I’m using smith 67,5kgs for 6 reps and and like 1 rep for a week then stall then maybe one more again. In pull day for example in 1 exercise I progress like 1-2 reps on another exercise I’m making one less. I’m bulking right now so I Think is not a good progress at my low strength level. The only I progress without any prob is leg day my whole life.

I’m not an expert on programming so cant offer much advice there. But the progression is probably about right, you cant expect to progress 1 rep consistently session after session or we would all be massive, but over the course of a month you are probably progressing well.

[Denzel]

I agree with Sara on thr high carb meal pre bed and MPS Max pre training.

Also, looking through your diet. Where is the protein in your last meal? You want to be distributing your protein equally across all your meals. The calories from that protein bar could also be added to your meals to make them more satiating. Adding in green veg to bulk the volume of your meals out will help too, as well as increasing your micronutrient and fibre intake. I would personally add some berries too for this reason.

Thanks Clare, I will invest in some MPS Max.

The protein bar is quite a low cal one, 142 cals for 15g protein. But I will change a couple of things around in the diet and make room for protein in the evening. As well as adding some more veg and berries

[Denzel]

Personally I would just have a high carb meal pre bed and then upon waking 1 litre of water with a serving of MPS max – this ensures you’re going in fed (you’ll still have the food from the night before but this ensures you have another protein hit before your session), I’ve done this plenty a times before, and still had progressive session.

Thanks, yeah I need to invest in some of the supplements from TBJP apart from just the protein.

What else would you recommend?

[Denzel]

Full breakdown for this weeks meals is

Banana

70g oats
30g tbjp custard cream protein
150ml almond milk
2 turkey sausages Asda
5g honey

160g chicken breast raw weight
250g sweet potato
300g stir fry vegetables

1 protein bar

150g turkey mince 2%
1 pouch basmati rice
50g Greek yoghurt
30g half fat cheddar

80g sourdough
5g butter
10g raspberry jam
1 advent calendar choccy

Totals are

2487 cals
59.3 fat
289.7 carb
191.4 fat

Will be coming down in the new year

[Denzel]

And I guess you decide how to split your meals during the day if you ask us the question

So do more meals, with less quantity in each

Don’t starve yourself for 4/5h imo

Usually breakfast, lunch, afternoon small snack, tea (dinner), and then sourdough before bed usually

[Denzel]

Depending on your profile… but eating just one banana on me for example would be the best way to fuck my cut

I would need carbs fat and proteins before training and also carbs protein after training

Otherwise I would drastically loose body weight, loosing too fast is not super great to preserve your shape and muscles

So yes heavier meal before bed for you

But if you loose weight way too fast

Have a complete meal before and after workout

Drink enough water from wake too

Thanks for the detailed response Allison. I am only small build, 5”9, 163lbsish

How do you mean eating a banana would fuck the cut?

Tbh I’ve got post workout meal pretty sorted I think. 70g oats, 30g tbjp protein, almond milk and 2 turkey sausages. Probably gonna cut the sausages out after Christmas cause return of protein for cals probs not worth it

Im losing .5-1lb per week atm, just testing the water before Christmas and will add some cardio in from January

[Denzel]

I would just be making sure I have a high carb meal before bed

Got it, thanks

[Denzel]

Use 1 cal spray

[Denzel]

So now with all the information you have gave me these will be my new calories (since I can fit even more in)and goals

Calories:1800

Protein:170-180

Carbs:150-200

Fats:30-35

I will try to get my steps up to 7-10k while I’m at school walking throughout the break

I will try to get at least 7hours as sleep on school days and around 10 on weekends

Anything else I should keep in mind or add to the new plan?

Or should I raise my calorie intake a little more

You could still eat more I think. I’m cutting currently on 2500 cals, 12k steps, ULR routine. My weight currently 75kg

[Denzel]

Tbh I’ve never been over 200lb. My heaviest was maybe 180, I usually lose 1-1.5lb per week in a cut.

That’s a big deficit for someone of your size imo but I’m not an expert.

[Denzel]

Surely they are crazy low calories? How much weight are you losing per week?