DrDeanStMart
Forum Replies Created
-
Normally you go 20% above maintenancy and allocate those kcal to carbs.
So if baseline kcal are 2000 you increase to 2400 kcal = 400kcal increase = 100g extra carbs.
Then you can choose to also cut fat kcal to 9-10% total kcal and allocate those kcal to carbs and protein to 1g/lb and again those kcal to carbs.
So for your current macros it would be something like 500g cars, 180g pro, 30g fat
Choose low fat sources like potato, cereals, bagels, rice etc.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
That’s why using a digestive enzyme like ADs Ravenous which contains senna and marshmallow to aid in intestinal transit or Jarrows Digestive enzymes with alpha galactosidase with final meal normally helps set body up for movement in the morning 🙂
Lying in your left side helps too lol
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
Remember bad gas is normally highlighting there is an issue with digestion being off either via lack of digestive enzyme or lack of movement of the digested food through intestine.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
I think the problem lie’s in people not using enough fibre or the correct fibre sources when protein is so high also too along with proper hydration.
For instance most people.cannot break down FOS in broccoli due to having poor alpha galactosidase activity and it ferments in the gut producing bad gas. A veg a lot of people try utilise when dieting but it doesn’t agree with most people….
The other culprit can be egg whites and the method they are cooked by. I know from experience frying or making omelette from then leads to poor digestion for some reason which again will lead to gas.
I’ve made a big priority on choosing the correct fibre sources for my body this off season and have reduced my instances of bad gas significantly along with bowel movements being completely regular.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
As I said you take it to match ciradian rhythm before sleep i.e when cortisol is low. On an empty stomach is correct as you want it to absorb fully in the intestine.
First thing in morning cortisol will be high if circadian rhythm is correct so you want to avoid thia.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
Citrus bergamot and Pathetine should be sufficient but Policosano is cheap.
As for injectable curcumin, it can stain so be careful…..I prefer oral or liposomal delivery
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
Or you can just remove a sample from your vein yourself for medichecks instead of the finger pick test…..
Guys jabbing themselves yet afraid to draw a blood sample.from a vein LOL :L
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
Focus on ankle mobility and calf flexibility.
Ankle mobility is most likely the culprit
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
Yes it does.
You take it to match circadian rhythm before sleep
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
Go nutrition are rwputabke
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
No 300g total. Roughly 45-50g protwin over 6 meals 🙂
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
Mine has been over 300g this off season and you can check my progress over on my instagram….@deanstm
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
1.8g/lb is normally a good start point. Frequency of ingestion is another important factor to consider.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
You need to be legitimatEly very low body fat levels and quite depleted to pul off a skip load throughout preo though otherwise you are setting yourself back with regard to fat loss. But fill and spill is a method I’ve used in past with good success.
But yes the idea is that your load early and “hold” that glycogen over the week but as I said you need to adapst to metabolism in response to the high carb refeed as you may flatten out as the week goes on, something which has happened to me.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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" -
Fill and spill works if you can adjust metabolism to suit the “spill” as normally its done 5 days prior to show and then adjustment days following to drop water weight gained from the high carb refeed.
Normally you go back to baseline carbs but this is where you need to adjust to metabolism and visual look.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - The 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"