Derek Arruda
Forum Replies Created
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That’s exactly what I’ve done for the past year. Same consistency and everything just make sure you’ve got a good blender I guess.
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Everyone massively underestimated a maintenance phase. Do two weeks at maintenance and watch your gym energy. You made it clear you don’t want to get fat so it’ll take some patience on your part. After those two weeks you’ll have an even better understanding of your maintenance zone and be abl and to compare pictures with your glycogen full and lower stress as well as take into account leg recovery from having food higher than you do right now.
As for legs my step count is the same as yours and honestly there isn’t much you can do to make it any easier on recovery other than setting Leg Days on let’s say the day before a day off work where you can lower those steps or the day before an easier work day because although a good walk does the trick sometimes, a good rest has done the trick for me since I can reduce steps from 25k to 2k on a rest day. Also if your schedule allows it try splitting hamstrings and quads and that has worked for me as well.Hi Derek. So with the calories that I used to do this cut would you add say 500cals and see how my body adapts. My step count is only that high because I have used it as a tool in fat loss to manage energy balance. My work doesn’t really involve walking much so I could probably get away with doing only 3000 if I wanted/needed to. I guess I just need to find the balance of what I have been doing to decreasing activity/increasing calories so I can progress[/quote]
I honestly would just start to cut back steps instead of adding calories then because you say your leg recovery is behind.
But honestly just find a way to get to maintenance. You don’t need to jump right into bulking or whatever. Just a little better recovery and see you’re lifts go up and from there you can make a better judgement about wether to go up or down in weight -
Everyone massively underestimated a maintenance phase. Do two weeks at maintenance and watch your gym energy. You made it clear you don’t want to get fat so it’ll take some patience on your part. After those two weeks you’ll have an even better understanding of your maintenance zone and be abl and to compare pictures with your glycogen full and lower stress as well as take into account leg recovery from having food higher than you do right now.
As for legs my step count is the same as yours and honestly there isn’t much you can do to make it any easier on recovery other than setting Leg Days on let’s say the day before a day off work where you can lower those steps or the day before an easier work day because although a good walk does the trick sometimes, a good rest has done the trick for me since I can reduce steps from 25k to 2k on a rest day. Also if your schedule allows it try splitting hamstrings and quads and that has worked for me as well. -
Look, the scale is an amazing tool if you have regular shift work. If your day looks relatively the same the scale is a great tool to measure progress for most people and even then it fluctuates up-and-down so we need to use averages. Since you yourself do not have Regular meal times, workout times, work times and sleep schedule the scale is a horrible tool for you. You should use it every once in a while just to check up, but deafly not to measure progress.
It’s a great two for the right people, but for you at the moment it’s only gonna cause you anxiety. So just stick to the kitchen scale, trust your numbers, hit your calories and achieve the goal you want without stressing over everything. -
You have less than 30g of carbs in your night meal so I would try to increase that and play around with it. Putting that peanut butter on a couple pieces of toast might help.
Or in the morning upon waking you might not want to have a meal but two Rice Krispie Treats would 100% be digested by the time you train so long as you have enough water in the morning pre training. I find a lot of people who can’t digest food well in the morning simply don’t drink enough that early on or they’re drinking too much coffee etc. your day meals seem okay to me -
Let me save your life right now. Get a blender, put regular uncooked white rice in it, blend it up. Done. You’ve got cream of rice. Cooks the same. Same thickness etc but even more minimal processing. It might digest better for you as it did for me
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Agree with jimmy. Remove 10g of oats and such from other meals. Also rest days doesn’t have to mean don’t workout. You can still do active recovery or even switch to a split in which you do some pump work / recovery work in those rest days to keep you in the gym and being active. Cardio abs calves etc…
The last meals I would take calories from are pre-post. Intra workout I find doesn’t need to be there for me and I always save at least 30 carb for my dinner meal -
I know if they’re stored in the fridge for too long it can build resistant starch which makes it harder to digest but if you’re cooking and eating within the day you should be fine. If you meal prep your rice you might have a problem with it.
I just cook whatever I’m using for the day in the rice cooker and keep it on the keep warm setting myself to avoid that because I was getting bloated as well -
If you plan on cutting in January then you have about 12 weeks until January. I would do the third option you didn’t mention and people tend to not even consider. Training is good, sleep is good and food focus is probably good for you I assume. I would stay at around the same weight. Keep eating those 3k calories and hold your weight there. If you mini cut and then go up and then do a prep in January I feel you might have a risk of losing a bit of muscle during that whole process but I wouldn’t bulk either because I wouldn’t want to make prep even harder and you’re already at a higher bf than I’d like so IMO hold your weight there and continue training balls to the wall, maximize sleep and recovery and focus on those more and by January you probably will look leaner at the same weight and be in a better mental place to prep since you wouldn’t have just come from a mini cut which are mentally rough
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All coaches are technically nutritionists but there’s a difference between nutritionists and dietitians. But honestly the best thing a coach offers you is a good eye and loads of experience. The foods most coaches use are exactly the same, potatoes rice steak chicken olive oil almond butter etc… So the only difference between a dietitian coach and a regular coach would matter physique wise.
Any of the JP sponsored coaches are good in my books. Their instagrams are filled with good reviews and transformations of both hardcore competitors as well as just regular gen pop clients so I would look to them first. -
Also where would you start from? What weight and est. bf% are you, those can vary how much weight you put and how fast to
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Yeah sounds like you’ve got this down honestly. The only thing is I wouldn’t necessarily “plan” a mini cut. I would more do it by feel. That seems to come across the 16-20 week mark for me but it might be different for you. When food sensitivity, appetite goes down and eating makes you sleepy then I do a mini cut. But so far as I respond well to food I’ll keep pushing it
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Rice Krispies aren’t super high in sugar but still have sugar and they’re still rice based so they digest really fast and really well for most people. Post Workout to replace glycogen a lot of people use it because it will not upset their stomach like potatoes or even rice would when matching carbs.
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Maybe have reduce veg, because I eat before 200-250g for each meal
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@marcinfitnesslife
Um yeah that would do it lol. You want to control your stomach, stop stretching it with vegetables. It’s okay to be hungry while gaining. Eat small and cover all your basis. 50g p/meal or around there. No need to completely fill yourself tho
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Yeah sounds like a diet problem to me. Or maybe drastic sodium fluctuations