[Dean Herbert]

SOLID leg session
Some life stresses getting in way I couldn’t really switch on like normally but it is what it is.
Log book beaten reps improved and all recorded for you guys so today’s session will be live very soon.
Glute bridge banded x2
Leg curl x2
Leg ext x2
Atlantis hack x2
Pivot leg press x1
HS seared leg curl x2
Standing calf raise x3

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Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Just a random question mate but when cutting for a show how low do u go carb wise daily ?[/quote]
As low as I need to. It’s relative lowest I went last time was around 200g daily. Rest day was like 80.
You go as hard as you need to within reason.

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Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
I’ve had to add the four salted rice cakes back in with jam with my post meal as I’m really struggling. The performance is still there but at work I’m physically fuked. I spend 8 hours on my feet. Think I’m back Upto 240 training days now [/quote]
Is it necessary ? Why are you struggling ?
Has weight been dropping too quick ? Or have you hit a point in prep where things are getting hard ?
There comes a point in prep where everything becomes an effort, those times you either embrace and take it like a champ ie stay on the motherfucking course and grind harder or back off and lose to the guy who bites the bullet:

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Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
I went aslow as 150 on training days and just felt absolutely fuked. The performance in gym was still up but I just felt terrible

[Dean Herbert]

SOLID leg session
Some life stresses getting in way I couldn’t really switch on like normally but it is what it is.
Log book beaten reps improved and all recorded for you guys so today’s session will be live very soon.
Glute bridge banded x2
Leg curl x2
Leg ext x2
Atlantis hack x2
Pivot leg press x1
HS seared leg curl x2
Standing calf raise x3

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Just a random question mate but when cutting for a show how low do u go carb wise daily ?[/quote]
As low as I need to. It’s relative lowest I went last time was around 200g daily. Rest day was like 80.
You go as hard as you need to within reason.

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
I’ve had to add the four salted rice cakes back in with jam with my post meal as I’m really struggling. The performance is still there but at work I’m physically fuked. I spend 8 hours on my feet. Think I’m back Upto 240 training days now

[Dean Herbert]

SOLID leg session
Some life stresses getting in way I couldn’t really switch on like normally but it is what it is.
Log book beaten reps improved and all recorded for you guys so today’s session will be live very soon.
Glute bridge banded x2
Leg curl x2
Leg ext x2
Atlantis hack x2
Pivot leg press x1
HS seared leg curl x2
Standing calf raise x3

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Just a random question mate but when cutting for a show how low do u go carb wise daily ?

[Dean Herbert]

I’d keep everything as it is and train arms and shoulders together in one session. Recovery capabilities will be down if you’re in a deficit and it makes no sense to try and find a reason to add more food.

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Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

I’ve had to change diet abit. I’ve replaced a potatoe meal with another rice meal because I’m struggling. I know it’s only a extra 30g carbs or so but feel better. I now have 2x turkey rice meals one post and other post post then two potatoe and fish meals.

[Dean Herbert]

currently I´m 3 weeks out so there´s no carb source in my intra shake, so I eat right after my workout, cream of rice with whey isolat. in off season I drink my intra shake (sustain+mps max) during my workout and eat my meal 30 min after my workout

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Instagram @lara_lein89 | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hi Lara. First of all good luck for ur show. Yea I am not having intra carbs either so I try to eat 30-45 mins after training but this occasion I felt sick so waited longer

[Dean Herbert]

Just move your pre and post meals buddy. breakfast wise you will get used to it, we are one of the few nations that have sweet breakfasts. I eat fish, sounds gross but love it. Food is fuel, you can’t always love every meal.

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Instagram:@primitivegymnasium | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

That’s true Ryan. Needs must bud

[Dean Herbert]

My pre, post and post post workout meals will always be placed around training, so if I have to train at a different time of day I’ll just shift my meals around and place my other meals either side of this.

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Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hi Clare. It would just feel abit odd haveing turkey and potatoes for breakfast lol

[Dean Herbert]

Well ok , for me it doesn’t make a difference. If your current meals sit well with you then keep them. If they don’t then you’ll need to switch them. Ultimately you make the choice ????

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

I wasn’t being funny. It would just seem weird having potatoes and turkey for breakfast lol[/quote]
As you can see I’m on very low carb at moment so my pre and post only contain around 50g each meal

[Dean Herbert]

Well ok , for me it doesn’t make a difference. If your current meals sit well with you then keep them. If they don’t then you’ll need to switch them. Ultimately you make the choice ????

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

I wasn’t being funny. It would just seem weird having potatoes and turkey for breakfast lol

[Dean Herbert]

Why don’t you then take meal 1 & 2 wherever time you train? And have the other meals before?

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Because it would feel strange having potatoes and turkey or mince for breakfast lol

[Dean Herbert]

Meal 1 is perfect as pre workout meal is oats sit well with your gut.
Meal 2 is perfect as a post workout meal too..IMO you don’t need veggies in your post workout meal. Prioritise carb & protein

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hi Oscar my question is like I say I normally train after meal one but sometimes I have to train later in the day and as u can see meals later in day are less carb dence

[Dean Herbert]

nothing majorly stands out as ‘absolutely incorrect’, but some Q’s..
1. why are you training 2x per day at this stage in a prep? Do you have to?
2. Are you just starting to train 2x per day or have you been training twice per day for a while? If the latter, why are you asking now 14w deep? If you’re feeling the heat in sessions (fatigue that is, not actual heat lol, should be freezing), then this is normal, to be expected, and won’t go.
3. “Because obviously the carb content isn’t enough to train on or recover with only 15g roughly per meal” — could you elaborate on this?
so..nutrient timing IMO becomes much more important when training 2x per day, total daily intakes yes are still the main goal, but timing should be more respected in this scenario…. especially if the workout is more-so glycogen depleting.
(now.. you should already be heavily depleted if 14w into prep…, and clearly on low carbs right now, so hardly going to be on optimal/perfect recovery no matter what you do with the timing, but, still..)
for you, i would have 4 carb meals, pre 1 and post 1, and pre 2 and post 2. other 2 meals 0 carb.
have ~~30% daily carbs in both post meals and ~~20% daily carbs in both pre meals (if you feel fine training with less carbs pre to free up more post then do so, if not then do not)…,
choose post meals carbs which are high GI and digest well!!!… (also maybe include a tiny amount of fructose to these meals too for enhanced carb absorption assuming glucose and sucrose main carb forms (which they should be to restore muscle glycogen after exercise). … . (it’s theorised that fructose, when combined with glucose or sucrose post exercise, might also inhibit hepatic glucose uptake due to it’s rapid metabolism in the liver, thereby leaving a larger % portion of glucose made available for restoring muscle glycogen synthesis, but Dean would need to check that… studies show no different thus far. )
be sure to eat post meals pretty soon, but definitely do not rush and eat whilst HR is still high and in para state. even more so when 2x training.
have minimal fats and fibre on both post meals, leave these to last meal. (so would switch beef and turkey example, such to not have beef as pro source post, and not a big bowl of green veg)
small amount fat in the pres.
highest amount fats in the last meal of day, and 2nd highest in m3.
might seems OTT, but you clearly care enough to be training twice a day, so your nutrition should match such passion. otherwise why not just train once right.
— essentially, peri wo nutrients becomes more important as do chosen carb sources.
some would argue that because your carbs are so low already that it will be of negliglbe difference, such to not warrant any planned strategy, i disagree)
question 4 off topic: what are your fat sources/intake on NTDs?

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IG @cameronmch_

Hi mate. No just every now and again if I’m off work I throw in a. Second sesh

[Dean Herbert]

If you do not recover well take fats or protein down and up the carbs aslong as you stay in a deficit this shouldn’t be a problem

The diet I posted is my training day diet single sesh but was wanting ur thoughts on changing it if I train twice that day. Or leave it as I’m cutting??

[Dean Herbert]

If you do not recover well take fats or protein down and up the carbs aslong as you stay in a deficit this shouldn’t be a problem

Hi Kevin. So u reakon just for a arm session I don’t need to change the diet? Bearing in mind meal 4 pre and meal 5 post for second session will only have 15g carbs roughly each meal??

[Dean Herbert]

Because obviously the carb content isn’t enough to train on or recover with only 15g roughly per meal