[Derek Arruda]

It looks pretty damn good. The only alteration I would make is to your post. Perhaps having the rice cakes and jam right after the gym, like in the parking lot, and then having the rest of the meal 20-30mins later or whenever appetite picks up again.
Other than that I would just play around with your carb intake as it seems like most of your carbs are in the last meal before bed where they’re not as needed and could be used better pre workout or post.
But if you’re having trouble working out with a full stomach or are just not that hungry earlier on and getting the food down is harder, then what you’re doing is also a viable strategy.

[Derek Arruda]

_________________________________________

Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Thank you so much. Let’s say that would be my first cycle. At the end of it I would obviously stay the same weight for at least a month. But after would I hop back on something for the mini cut or would the mini cut be done at trt levels still?

[Derek Arruda]

Thanks guys so my carbs are pretty high for me at the minute my digestion is perfect tho so how many carbs would be the minimum to add in as well as protein?

For protein I would stick with EAAs Intra. Definitely don’t have an iso or something lol. And for carbs, dextrose, cluster dextrin I would say minimum to make a difference 20, most I would take is 50 but I only ever do 25g because my digestion isn’t good enough to get 50g while training hard. The higher you go the more you want to throw up.
Experiment and find your sweet spot, but 20-50 would be my guess and def enough to feel a difference.

[Derek Arruda]

Pre meal is an hour before I train sessions last around 2.5 hours

Perfect. Make sure your pre isn’t a high fat meal because if you use an Intra you want the carbs in it to be fast absorbing and if you’re still digesting peanut butter there might be bloating from it.
It depends on how much water you can take in during your workout and how many carbs you want to use. I don’t get bloating from drinking carbs without that much water but a lot of people need to really dilute it with water to get it down well. What I personally do is, specially for a session that long (that’s quite a long sessions btw) I would start drinking it when I start my workout and finish it mid way or 75% of the way there and then have another shaker with just water. It’s better to drink the carbs all a bit before you finish your workout so the carbs are there when you need them in the last sets. There’s an argument for drinking them after the workout for recovery but your post meal should take care of that.

If I’m seriously bulking, or on a high day. I’ll have my Intra up to 75% of my workout and immediately after I’ll get some rice cakes and jam or rice crispies treats down before my post.

[Derek Arruda]

How long between your pre and the start of your session and how long are your sessions?

[Derek Arruda]

I’ll agree with Hilly and urge you to rethink your whole approach when it comes to insulin.

[Derek Arruda]

Why are you taking insulin on your off days? There’s your first mistake I think. You shouldn’t need help up taking nutrients on a lower carb day, your body can perfectly handle the demand on that day.
Most people have more fats on off days because they’re not using insulin on those days and that’s what makes the most sense to me.

[Derek Arruda]

Then eat at 7,9,11
The point is, for me, more meals keep hunger at bay and so long as you hit your goals and the meals aren’t too hard to digest you’ll be fine

[Derek Arruda]

6am. M1
9am M2
12. M3
3. M4
5-6pm M5
8:00. M6
10pm. M7

If you’re hungry and have a job that allows it I would just feed myself more times, just make sure your overall macros/food is the same

[Derek Arruda]

You need sodium to stay properly hydrated. Without the proper amount you might “see stars” in a hard set more easily. Sodium and potassium are important because of that.
You don’t need to salt all your meals necessarily, I don’t salt my cereal, or rice cakes and jam but, most of your meals it’s a good idea so you stay properly hydrated throughout. Also as an active person you do sweat quite a lot and staying hydrated will help with replenishing it

[Derek Arruda]

You have, in total, 9 meals a day counting snacks??
Yeah nobody needs that many meals lmao.
I would measure the milk you use for sure as that’s probably all over the place but what are your goals? Your diet should reflect your goals and such, so you need to specify if you want to put on muscle, cut, what your problems are with your current diet. Etc

[Derek Arruda]

Eggs, avocado or walnuts is a go-to for me.
I don’t do the zero carbs for breakfast and dinner as I workout after one meal so I need the carbs in the last dinner and breakfast to fuel up but when I did that was the staple.

[Derek Arruda]

Our body’s are very good at controlling the sodium/water balance to ensure it remains in equilibrium, so if you have a diet high in sodium it will hold onto water and make you thirsty to keep the balance and if you don’t have enough, it will excrete water and make you crave salty foods.
If you’re drinking enough water with a high sodium diet though, your body will just rid what it doesn’t need and this may result in needing to urinate often. I think this is pretty common for athletes and bodybuilders.
If you’re concerned though, as it can be a sign of other issues, I would get yourself checked out my a doctor.

_________________________________________

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

Thank you ?. I think I might be over consuming it because I just seem to almost be 24/7 on a diuretic at this stage ?
Will def bring it up with my doc next month ?

[Derek Arruda]

Current day. On Off-Days I just take 20g of carbs out of M1, M2 and M6 and don’t have an intra.
On High Days I have 20g of carbs more in M1 and M2 and move M6 to become M1 so I go to the gym with slightly more food inside of me.

Keeping my fats this high has made world’s difference while training and on my appetite control throughout the day

Training Day 353C 76F 264P 3139cals

Meal 1 – Pre
2 Egg, Whole
130g Chicken Tenders raw
60g Quaker Grits / Cream of Rice
.5 Whole Banana
16g Peanut Butter

Intra-workout
1sc Redcon1 Grunt
20g Carbs

Meal 2 – Post
50g ISO100
60g Cream of Wheat
.5 Whole Banana
18g Jam
+Creatine

Meal 3
130g Chicken Tenders raw
50g White Rice
75g Avocado
+Spinach

Meal 4
150g Steak, Top Round / Chuck Roast
200g Russet Potatoes
50g Green Beans
50g veggie mix

Meal 5
130g Chicken Tenders raw
200g Sweet Potatoes
20g Walnuts
+Spinach

Meal 6
3 Egg, Whole
100g Broccoli
120g Fage 0%
60g Oatmeal
70g Blueberries

[Derek Arruda]

You could always fluctuate up and down with how you feel and it is highly up to an individual. Myself o would rather make the whole week the same except for carb shake after workout on training days but for other they might prefer suffering a bit on certain days to be able to have a big family meal on Sunday’s. Up to you, just make sure you track and at the end of the week you’re left with the same calories