[Derek Arruda]

Don’t have an answer for that. Hut I know the Gerber Baby Rice can be mixed with water and eaten “raw”. Not sure about regular cream of rice. I love it too much to drink it ?

[Derek Arruda]

I would only “prep” slowly if you are doing a contest and/or plan on staying lean for a long time. It’s also less painful than a mini cut. My mini cut macros are legit 6 weeks of 130C50F200P so it takes a toll on you mentally

[Derek Arruda]

If you look at the data on muscle retention, most of it comes back within one or two weeks at maintenance even after a severe calorie deficit granted you eat 1 g per pound of body weight with her protein. So just mini cut really hard and then push up again.
That’s my advice specially since you do plan on pushing up. 6-8 week mini cut and then push

thankyou Derek! In terms of a mini cut
how aggressive would you go, is there a certain amount of cals to be cut since its aggressive[/quote]
I hate mini cuts. 500-1000kcal deficit over 6 weeks usually does the trick. Training does take a hit in the last 2 weeks of it. And as soon as I hit my intended weight or bf% I reverse into a bulk again.

[Derek Arruda]

If you look at the data on muscle retention, most of it comes back within one or two weeks at maintenance even after a severe calorie deficit granted you eat 1 g per pound of body weight with her protein. So just mini cut really hard and then push up again.

That’s my advice specially since you do plan on pushing up. 6-8 week mini cut and then push

[Derek Arruda]

I would keep my calories at maintenance but make them more balanced etc…
Specially if it’s the first year training, just train hard and have a good diet

[Derek Arruda]

The only reason why it’s not counted on the label is because it’s not a complete protein but it’s still got calories. I count it and I know most coaches do as well

[Derek Arruda]

Stay busy and stay active. I make sure I have a packed out day with work and I’m super organised that really helps me.

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I try and schedule rest days on days off work as well but I might try to make it only on work days. I think it’s good to completely rest but mentally I’m always thinking about food if I’m bored in the house lol

[Derek Arruda]

Hey man the things that Haider said but ultimately you need to want to adhere!
Is your reason why/goal important enough to you? That’s all you need to stay on track.
Make your why so big you don’t give a fuck about anything you shouldn’t eat!

I still don’t cheat, but I guess after I go to the gym I would never even think about it but on a rest day, mentally, I’m like wanting to go to the gym still lol.
I think keeping busy might be the answer. Get another hobby lol

[Derek Arruda]

As cringe as it sounds I normally cook up some Greg Doucette pancakes or French Toast and my family loves the hell out of it. Then we go to the couch, I’ll eat 94% fat popcorn and they eat the regular popcorn lol.
I can also fit those meals in a contest prep as well and that’s good because I love the social aspect of dinner with family. Hope it helps 🙂

[Derek Arruda]

yeah i have a pretty rough starting guide to go off in my head so i have steady progress and not drop to much to quick, thinking of 10k steps and cardio rest days only to start, when sorting out your macros would you recommend taking into account trace macros eg protein from bagels would you count that to your daily protein goals or not? same with carbs and fats?

Yes. What I do is I make so I get my BW in lbs of clean protein, but I’ll still track trace amounts. Doesn’t matter how you do it tho but if you don’t count trace amounts then you’ll need to stick with the same foods everyday so you’re consistent. Eg. Oats and Cream of rice Carb matched have a big calorie difference.

[Derek Arruda]

ive been going gym for around about 2 years now , i did go in a dieting phase for a while, and then obviously corona happened, i have gotten progressively stronger at the gym also within these 2 years, i started with full body then upper lower now, but in terms of body comp its a struggle to think whether to diet or go in a gaining phase

If you’re mentally ready for it, I would jump on a fat loss phase. Not all the way down to contest condition but drop around 20lbs or so. You could even time it with the Olympia preps since there’s like 16weeks until that lol[/quote]
calories wise what would you suggest? or simply just trial and error[/quote]
Do it slowly. You should know your maintenance. Cut 300 cals out of it, give yourself 5 days and then start weighing yourself since the extra bloat and inflammation takes a bit to get off. Try to aim for 1-2% body weight loss every week and then after one week assess your progress and make a plan for the week after. Either keep it at 300 cal deficit but add cardio or cut more calories depending on your progress mate [/quote]
thanks for that mate, would you recommend the diet planner on this website? is it pretty accurate to determine macros?[/quote]
It’s a decent starting point. Assuming you don’t know your maintenance calories… Figure it out… Good old fashion way. Track your calories and your weight over a couple weeks and figure it out. [/quote]
would you suggest adding cardio from the start? and not take off to much calories from the start so i have more tools to play with if weight stalls?[/quote]
I would recommend a progressive approach. Measure steps and add cardio sessions as the weeks go on and as you’re needing them. But figure out your maintenance first, you don’t wanna crash diet so to make sure you only drop cals little by little figure out your maintenance. Not through any app, but through you tracking

[Derek Arruda]

ive been going gym for around about 2 years now , i did go in a dieting phase for a while, and then obviously corona happened, i have gotten progressively stronger at the gym also within these 2 years, i started with full body then upper lower now, but in terms of body comp its a struggle to think whether to diet or go in a gaining phase

If you’re mentally ready for it, I would jump on a fat loss phase. Not all the way down to contest condition but drop around 20lbs or so. You could even time it with the Olympia preps since there’s like 16weeks until that lol[/quote]
calories wise what would you suggest? or simply just trial and error[/quote]
Do it slowly. You should know your maintenance. Cut 300 cals out of it, give yourself 5 days and then start weighing yourself since the extra bloat and inflammation takes a bit to get off. Try to aim for 1-2% body weight loss every week and then after one week assess your progress and make a plan for the week after. Either keep it at 300 cal deficit but add cardio or cut more calories depending on your progress mate [/quote]
thanks for that mate, would you recommend the diet planner on this website? is it pretty accurate to determine macros?[/quote]
It’s a decent starting point. Assuming you don’t know your maintenance calories… Figure it out… Good old fashion way. Track your calories and your weight over a couple weeks and figure it out.

[Derek Arruda]

ive been going gym for around about 2 years now , i did go in a dieting phase for a while, and then obviously corona happened, i have gotten progressively stronger at the gym also within these 2 years, i started with full body then upper lower now, but in terms of body comp its a struggle to think whether to diet or go in a gaining phase

If you’re mentally ready for it, I would jump on a fat loss phase. Not all the way down to contest condition but drop around 20lbs or so. You could even time it with the Olympia preps since there’s like 16weeks until that lol[/quote]
calories wise what would you suggest? or simply just trial and error[/quote]
Do it slowly. You should know your maintenance. Cut 300 cals out of it, give yourself 5 days and then start weighing yourself since the extra bloat and inflammation takes a bit to get off. Try to aim for 1-2% body weight loss every week and then after one week assess your progress and make a plan for the week after. Either keep it at 300 cal deficit but add cardio or cut more calories depending on your progress mate

[Derek Arruda]

ive been going gym for around about 2 years now , i did go in a dieting phase for a while, and then obviously corona happened, i have gotten progressively stronger at the gym also within these 2 years, i started with full body then upper lower now, but in terms of body comp its a struggle to think whether to diet or go in a gaining phase

If you’re mentally ready for it, I would jump on a fat loss phase. Not all the way down to contest condition but drop around 20lbs or so. You could even time it with the Olympia preps since there’s like 16weeks until that lol

[Derek Arruda]

Hey there, mind giving us some more info? Have you been losing weight for a while or gaining for a while?
And what’s your training age?
I think your history is very important when considering how to move forward.