[Distantlight]

If its happening first thing in the morning after drinking coffee/water then there is an absorption issue.

Your intestines are flushing it out rather than holding it.

Dietary fiber isn’t issue here – totals are not sky high.

I would also look at daily sodium and potassium intake.

These are what will control water absorption in the gut.
____________________________
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Supplement Needs Discount Code – DRDEAN or TRAINEDBYJP

“When you feel like giving up, remember why you started in the first place”

Wow, so do you feel that would be an indication of me having too much, or too little potassium/sodium?

How would you recommend to improve absorption?

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[Distantlight]

Remove the pedialyte and maltodextrin, lower creatine to 5g and make sure its Creapure.
Remove whole milk yoghurt and greek yoghurt.
Assess the veggie mix you are consuming.
Then start to rotate each one back in.
Could be that your electolyte imbalance is completely off from the pedialyte causing intestines to “dump” water
____________________________
http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market. | Instagram – @deanstm
Supplement Needs Discount Code – DRDEAN or TRAINEDBYJP
“When you feel like giving up, remember why you started in the first place”

Hey Dr. Dean! Thank you for your response. I have calculated my fiber intake as you asked me what it was earlier in the thread. That is posted below along with what I a, currently eating 5x a week on growth days. As for the pedialyte, that has only been in for 1 week so far and is brand new to me. If you feel that’s a contributing factor as you have expressed, I will take it out asap. Whole milk and Greek yogurt I removed 3 days ago. Maltadextrin I will remove asap as well.
Also, I find it important to comment that I after these issues began, I carried on in the high calorie growth phase for about 2-3 more weeks. Then I cruised for 8 weeks holding body weight and maintaining a very similar caloric intake (5900 on training days) with most of the same high fat/dairy foods. Afterwards I dieted down for a total of 11 weeks, eating a significantly cleaner diet, but still keeping in things like cottage cheese, whole milk yogurt, and Greek yogurt.
Around week 6 I cut out all dairy except for the whole milk and Greek yogurt. The veggie mix I have used has been the same throughout the diet phase, and carrying on into my current growth phase that I have just finished week 1 of. I am extremely grateful for you taking the time to read this, as I am really at my wits end so to speak and I HAVE to get this handled. As in your comment, advice on what to remove, and any supplements is awesome. I posted my diet previously, but now I’m posting it with slightly higher calories, and the fiber totals. Also I would further add that it is very hard to tell what foods are triggering it, as most of the time I wake up, drink coffee, have my first diarrhea, and might not have any for the rest of the day. Other times it’s after I have drank 1 or more gallons of water and am just starting to get hidrated. It’s not very often it seems to be triggered by any specific meal. I seems like it’s always in me, and will find a way out when I become hydrated, or am just going about my day.
3015/cal 319/pro 298/carb 33/dietary fiber (13.5 insoluble, 19.5 soluble) water/1.8

1. 2 scoops iso whey 220/cal 50/pro
2. Pre-Workout 1,1/4 cup oatmeal, 5 scoops Iso whey, 1 whole wheat bagel , 1 tbsp peanut butter 910/cal 121/carb 50/pro 18/fat 15.5/soluble fiber
-Intra shake- 2 scoops iso whey, 220/cal 2 scoops dextrose, 2.5 scoops maltadextrin, 6 oz pedialite, 10 grams creatine 50/pro 79/carbs 553/cal
3. 6 oz chicken (2 tbsp katchup), 1/2 cup dry basmati rice, 1/2 cup applesauce, 6 oz pedialyte 684/cal 94/carbs, 50/pro 4/soluble fiber
4. 5 oz chicken, veggies mix, 1 tbsp katchup 231/cal 42/pro 4.5/insoluble dietary fiber
5. 5 oz chicken, veggies mix, 1 tbsp katchup 231/cal 42/pro 4.5/insoluble dietary fiber
6. 4 oz chicken, veggies mix, 1 tbsp katchup 186/cal 34/pro 4.5/insoluble dietary fiber

Instagram- ryansample1

[Distantlight]

What is exact diet?

How much soluble and insoluble fiber per day?

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

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

Supplement Needs Discount Code – DRDEAN or TRAINEDBYJP

“When you feel like giving up, remember why you started in the first place”

2749/cal Pro/300

1. 2 scoops iso whey 220/cal 50/pro 4/carb
2. Pre-Workout- 1 cup oatmeal, 1/2 scoop whey, 2 waffles (1 whole grain, 1 blueberry) 1 cup whole milk yogurt 760/cal 92/carb 36/pro
-Intra shake- 2 scoops iso whey, 220/cal 2 scoops dextrose, 2.5 scoops maltadextrin, 6 oz pedialite, 10 grams creatine 50/pro 79/carbs 553/cal
3. 5 oz chicken (2 tbsp katchup), 1/3 cup dry basmati rice 5 oz chicken, 1/2 cup applesauce, 6 oz pedialyte 559/cal 76/carbs
4. 5 oz chicken, veggies mix, 1 tbsp katchup 231/cal 42/pro
5. 4 oz chicken, veggies mix, 1 tbsp katchup 186/cal 34/pro
6. 1 cup Greek yogurt, 1 scoop whey 240/cal 46/pro 9/carb

Dean, I don’t have the exact amount of fiber in front of me right now but I will find out.

Instagram- ryansample1

[Distantlight]

No, I didn’t know you had one! I’ll check it out

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[Distantlight]

Hey jp, how do you usually tell if you need a rest week or a deload? How do you tell if fatigue is coming from increases in doses, increases of food, increase of body weight etc. and not actually necessary to take a break/deload. Especially if strength and performance are holding

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[Distantlight]

Today is the first day of week 12. Overall Strength Increases have been Great and i’m beating my log book every session, with few acceptions. (For Now). Most notable increases in lifts: Incline Press 205×8, To 255×7. Close Grip Smith Press: 170×6, To 220×7. Weighted Dips: 45×6, To 60×9.

Body weight has gone from 210.5, to 228.4. As you can tell in the pictures, I’m definitely not looking lean by any means. lol. Calories on training day currently 5488, Carbs 623, Protein 425.

No pre workout being used, and often times i wish i was, but i think its for the best. Mysleep i write down every morning. My nightly goal is 8.5 hours, 59.5 hours/wk. On average I’ve been getting around 8, or some weeks 7.5 hours averaged per night over the week. Sometimes higher though. I have installed black out curtians which seem to be making a difference in sleep quality.

Instagram- ryansample1

[Distantlight]

Hey JP, in the past when you were really pushing to build as much muscle as possible (I believe you said previously 2013,2014, 2015) ,when reaching your limit body fat wise, what was your approach to going into dieting back down afterwards? Would you cruise first, then diet down with with doses higher than the blast to preserve new muscle? And do you think the body needs to be at that new body weight with the new tissue added for an extended period to let the body ‘get used to’ the new muscle. Really curious how you have approached this for yourself

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[Distantlight]

Going good so far. I’ve been sticking exactly to my nutrition plan. Not overeating, not skipping meals. Not deveating. Push/pull sessions have been on track, feel good about the sequence of all the sessions, accept for biceps. Not sure if I will continue training them before rack pulls/deadlifts. Will experiment with both this week. Legs were trained 1 time. Lower back still was sore, so I took it easy. Dropping the hammer next week though as I feel I am almost fully recovered from the slight lower back tweak. Legs were such a huge priority last year, it feels slightly odd putting them as less priority than bringing up my upper body. But upper body must make big improvements. I will aim to train legs every 4th day, but if I need extra recovery time I’ll cut that session out. Not the case with push/pull sessions though. Absolute focus on those. None of those sessions can be afforded to be skipped. Or put less than 100% focus on. Sleep is not great. Even though I am done dieting and eating much more, I continue to wake up after around 3-5 hours sleeping from hunger. I have experienced improvements in the past 3 days. I should be getting an adrenal supplement delivered tomorrow which I anticipate helping with this. I feel it’s not just hunger related, that the amount of caffeine I was consuming during the last 2 weeks of dieting has screwed something loose in me

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[Distantlight]

Current picture

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[Distantlight]

Body weight is 213.8 today. Training Pull 2 tonight. Have had difficulties staying asleep the past week. Wake up hungry, eat, then takes ages to fall back to sleep. When I get off work I take a nap anywhere from 1-3 hours before training. No lower back loading this week, still want to give it a few more days to recover. Most likely next pull session I will return to it.

Instagram- ryansample1

[Distantlight]

Training Split

———OUTCOMES————-
1. Bring up upper body to match lower body, especially chest and triceps.
2. Bring up hamstrings, abductors, and calves to match quads and glutes

Massive Progressive Overload
————Lift Goals————–
Incline smith press 180×7
Incline db press 100×12
Close grip smith 160×7
Weighted Dips 30×7
Barbell Skullcrusher 70×12
Reverse neutral Pulldown 130×8
Rack pull up 40×7
Rack Pull 490×5
Machine row- 4 plates x12
Deadlift 5 plates x5
———

•Push 2•
1.Incline db press •2 sets, 11-14
2.Barbell skullcrusher •2 sets, 11-14
3. Weighted Dips •2 sets, 5-7
4.Incline smith close grip bench
•2 sets, 7-9 •RDL Tempo
5. Db extension •2 sets+RP
6. EZ bar skullcrusher
•2 sets+RP, 8-10
7. V-bar push down
•Metabolic •5×11-14 +3 point ISO
•remember 2 count down
8. Reverse Barbell curl •4×15
9. Db forearm curl •4×15
•to center of forearm

•Push 1•
1. Incline smith press •2 sets, 6-8
2. Close Grip incline bench
•2 sets, 6-8
3. Machine Press •2 sets, 6-8
4. Dips •2 sets, 7-9
5. Db tricep extension
•2 sets+RP, 6-8
6. Ez bar skullcrusher
•2 sets+RP, 7-9
7. V bar pusdown • Metabolic
•5×16-18 •40 second rest
•remember 2 count eccentric
8. Reverse Barbell Curl •5×8
9. Db forearm curl •5×8

•Pull 1•
0. Lat Activation
1. Machine row •2 sets, 11-14
2. Weighted rack pull up •2 sets, 7-9
•Legs relaxed, torso upright
3. Reverse Pulldown •2 sets, 7-9
(3. Single arm Pulldown, reg stance)
4. Seated db curl •4×11-14, 40 rest
5. Preacher cable curl •4×11-14, 40 sec
6. Hammer curl
7. Deadlift •1 set 5-7
8. T bar row •Upper back •1 set 6-8
9. Barbell Shrug •1 set, 8-12
10. Cable upright row
•1 set+RP •front traps

•Pull 2•
0. Lat activation
1. Reverse Pulldown •2 sets, 7-9
2. Low machine Row •2 sets, 7-9
3. Weighted Rack pull up •2 sets, 10-14 •Legs relaxed, torso upright
4. Preacher cable curl •metabolic
5. ??Standing DB curl or elbow curl
6. Hammer curl
7. Rack Pull •1 set 4-6
8. Barbell Shrug •1 set+RP, 6-8
9. DB Shrug •1 set, 11-14 •front traps

•Legs 1•
1. Lying Hamstring Curl
•2 sets+RP •9-12 reps
2. Hip Abduction
3. Hack Squat •2 sets, 20 reps, then add weight and do 8-12
4. Seated Hamstring Curl •Metabolic
5. Quad Extension •1 set, 12 reps+RP
6. Machine Calf Press
7. Standing Calf Press •DC style
8. Reverse barbell curl •4×12-15
•was it 40 or 30, look at journal
9. DB wrist curl

•Legs 2•
1. Lying Hamstring Curl •Metabolic
•5X8,+3xdropset •40 sec rest,
2. Hip Abduction •Right Leg
3. Hack Squat •1 sets, 20 reps widow maker set
4. Seated Hamstring Curl
5. High Leg Press •Metabolic
• 4×8, 90 sec rest
•RDL Tempo• Pause at the bottom
6. Standing Calf Press
7. Machine Calf Press •DC style
8. Reverse barbell curl
•4×15, 30 rest? -review previous Log
9. Db wrist curl

Instagram- ryansample1

[Distantlight]

Weekly Check in 2/25-3/4
Current outcomes ..
1. Cut body fat while minimizing muscle and strength loss
2. Perfect consistency with nutrition training, sleep and following pre set game plan 100%

Yesterday i reached my goal weight for the week, 212.0. up a bit from that yesterday. Next monday goal is 210. Getting new membership to a gym that is open 24 hours/day which will make my life much easier in regards to being able to train when is best for me. Started on PPL split with 2 exercise rotations. Been putting a lot of thought into what my push exercise will be. Incline close grip bench and dips are new ones for me. The close grip on an incline is just phenomenal for me. As I’m getting leaner, i’m seeing the fruits of my efforts from the past year, and it is very encouraging.

-Training-

Did I train every muscle at the maximum recoverable volume this week?
No.

Did I attack all sets with 100% intensity and focus?
some days i have felt very hungry and worn down/weak/ i have tried to maintain intensity and focus throughout the entire session but it does quickly decline after about 50% through.

What Lifts/Sessions made the most improvements?
N/A

What Lifts/Sessions made the Least, or NO improvement?
N/A

-Sleep-
there was another night of not sleeping because of feeling hungry. the days i slept very poorly, i seemed to make up for it the next day by oversleeping. not ideal. overall i think i averaged around 7 hours/night. my goal is 8.5 a night, and i am still creating new habits to achieve this. i have a PBR(pre bed ritual), that I’m using now of reading, and a few other things that help me turn my mind off and become relaxed enough to fall asleep.

-Nutrition-
Same as last week.
calories down 200 on cardio days. carbs down around 40 on rest days. Calories/Carbs are back to where they were a few weeks ago before i upped them and added more cardio.

Instagram- ryansample1

[Distantlight]

Hey JP, I read Kaustuv’s question and have my own. I read that you have 3 rotations for each session, PPL, and I’m wondering if this has always been the case. I remember you saying you worked the original DC when working with Scott. Is it your opinion that 2 rotations, not 3 is most effective for putting on muscle at a rapid rate?

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[Distantlight]

Weekly Check in 1/29 – 2/4
Current outcomes ..
1. Cut body fat while minimizing muscle and strength loss
2. Perfect consistency with nutrition training, sleep and following pre set game plan 100%

Down 2 lbs. Feel like i am just obsessing with my next growth phase. Planning the details. I’m going to switch to Push, Pull, Legs. Legs will be prioritized less though. Perhaps only 1 time a week We’ll see. But major focus will be on Chest, Triceps, and lats. Bodyweight was 213.0 yesterday. Jumped up to 216.9 today. Not an accident or mistake. the goal this week is to drop a solid 2 lbs. 2.5 was actually becoming too aggressive. 2 is fine. Strength has been struggling, but not declining terribly. Doing less cardio sessions currently because of extremely high physical demands at work.

-Training-

Did I train every muscle at the maximum recoverable volume this week?
No. definitely not.

Did I attack all sets with 100% intensity and focus?
I would say i did about.. 75 percent of the time.

What Lifts/Sessions made the most improvements?
Pull session was awesome. I believe all sets in my pull session improved.

What Lifts/Sessions made the Least, or NO improvement?
Push session struggles. Bench strength is down. Barbell skull crusher strength down. All others were fine/good.

-Sleep-
wow. i was on a roll last week. this week sucked. I couldn’t sleep 1 night because i felt so hungry. Other times of the week it wasn’t an issue. overall i averaged around 7 hours a night. Which i say “sucks”, but for me compared to last year, is still big improvement.

-Nutrition-
Same as last week.

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[Distantlight]

It’s 6, 40 second sets (1 sec concentric, 4 sec eccentric). 40 second rest periods. First 4 sets same weight, then 5th you drop the weight, then 6th you drop the weight again. It’s probably on the opposite end of the training spectrum from your style. I added one of these for biceps and triceps to add extra volume on upper body session, and they kill. But obviously the weight being used is pretty light. Just trying to plan on if i’ll be sort of peppering in these, or scott’s muscle rounds throughout my next training block. JW if you had thoughts or opinions, or trained them before.

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