[Dylan]

Hi mate

First shift I’d make would be moving your pull work to the start of the upper session

You’ve acknowledged that the push work is taking up significant energy as you move into your pull movements

Prioritise them in order before looking to volume increase.

As an aside, well done with the progress, brilliant effort!

Hi, thanks Rich. I find my push work usually suffers a decent bit load wise when moved after pull, which is expected. Would you say this situation warrants a move to a full 3 on 1 off PPL to let both push and pull get hit fresh consistently? Or just continue on but with pull before push on upper to get the benefits of the higher frequency.

[Dylan]

bump?

[Dylan]

This looks fine to me. You obviously chosen foods you enjoy and digest well for you. In terms of carb distribution, you could leave it as it as for now, but when it comes to adding more food in, then increase carbs around the training window.

It’s actually beneficial to include some fructose post workout to replenish liver glycogen, so including some fruit and honey is fine, I would still have the majority of your carbs coming from glucose though, so keep the rice in.

Thank you for the info Clare!

[Dylan]

I ended up adding 200cal to both TD and NTD and reducing steps 2000, so i’ll lean out a bit more but be on the way back up. Any ideas how much leaner/how many more weeks to continue fat loss at around this rate for before i’ll no longer be bringing any benefit to my next push?

For me its as per my last post – the leaner you can get without those areas the better overall – [/quote]
Thank you I think I understand now, so if you are reaching that point where getting leaner wouldn’t be beneficial you would know through the markers you mentioned previously. As at that point performance, mood/feeling, and food focus would be impacted to a degree where it would be obvious.

[Dylan]

I ended up adding 200cal to both TD and NTD and reducing steps 2000, so i’ll lean out a bit more but be on the way back up. Any ideas how much leaner/how many more weeks to continue fat loss at around this rate for before i’ll no longer be bringing any benefit to my next push?

[Dylan]

Ty for the feedback, so no better of condition would be of benefit to my next offseason? I could squeeze out a little more fat loss through smaller food jumps and activity reductions and return to maintenence over the next few weeks, or make a more drastic jump toward estimated maintenance instead if there is no point to leaning out any more.

[Dylan]

Thank you all for the help on managing weight gain and cal increases. I was also wondering for the initial increases to get out of the deficit how I would go about assessing how fast to add and when to add per week if i’m still in a deficit (based on calculated maintenance from recent weeks) but weight is going up from water and extra food.

After the initial change in food I track for 5-7 days n asses look , feel n scale.

If there is little change I’ll bump again n keep repeating this process.

How often to make changes is person n situation specific[/quote]

Thank you! So you don’t see a problem with bumping calories back up to maintenance after the first week on the initial change if weight continues to trend downward? Deficit was around 500-600 and I’ve been at estimated 200 deficit but weight has been stable and trending downward a bit after the initial jump which was about a week ago so im wondering if its time to jump back up to maintenance this quickly.

[Dylan]

Thank you all for the help on managing weight gain and cal increases. I was also wondering for the initial increases to get out of the deficit how I would go about assessing how fast to add and when to add per week if i’m still in a deficit (based on calculated maintenance from recent weeks) but weight is going up from water and extra food.

[Dylan]

Hi Dylan,

This all looks good, I like your approach. I agree with Hilly though by bringing your daily steps down.

After my prep in June, the first thing I done was bring expenditure down. I don’t monitor steps, but I was doing 45 minutes on the bike first thing in the morning, I lowered this by 10 minutes a week.

I didn’t actually make any changes to my nutrition initially, but what I did was I shifted protein calories into CHO calories. This not only gave me more in the way of energy (not literally) but it also gave my digestion a break from the protein totals which were around 330g at the time. I think I pulled 100g of PRO out for CHO at the very start.

I then increased food by 200cals as you’re planning from CHO most weeks, but not every week and based it off look and performance because the scales didn’t move until around 9 weeks into the reverse.

I hope that helps

So in general I just push cal by 200 per week every week? How would you assess which weeks to not push if weight is going up but cal is a good chunk between estimated surplus?

[Dylan]

This all sounds pretty sensible to me.

Only changes I would make – keep in the fasted liss 0- reduce total step count to 10-11k – maybe reduce the morning Loss to 20-25 minutes but for me I do prefer it kept in daily or most days as I find my Digestion and day to day well being just better when its there as do almost all my clients.

I would asses scale after 5-7 days as your taking things very carefully and the scale may well still dip (more than likely will IME) and then look to bump food again another 2-400kcal on training days and 200kcal on rest days.

IMO you want to get out of the deficit as soon as you can while keeping as lean as you can but getting out of a deficit is key

So I’ll reduce overall step count and just keep a morning fasted walk to replace the liss cardio that helps hit the step count rather than being a programmed cardio session along with adding my cal back in for a week.

Then would I add more calories after this week that move me to strictly maintenance or is that week good enough to move into a slight (200) surplus without gaining fat coming out of my deficit?

[Dylan]

so compose the M2 macros in a shake and escape class to go eat it around 12:00? i like this plan 😃

[Dylan]

I think I should have initially asked if there is a better setup than upper/lower/rest for someone who can benefit from 3sleep frequency training and doesn’t need a whole day for legs, as this is the direction I was trending toward over a less frequent body part split. maybe I am overcomplicating this lol but I definitely value any input from the smart people on here in my attempts to dial in my training.

[Dylan]

Stay on this , stay on the frequency, keep working what you can work

Thank you for the advice, after some thought I think I’ll be on push, pull+legs, rest repeat as I think I can benefit from the extra frequency on upper rather than splitting to body parts as others have suggested to get more upper attention, even though I’m sure this is a good approach as well.

I just saw that you have also ran a pull+legs type split recently on your log so it’s good to see that someone smarter than me is doing something similar lol. Would you suggest hitting biceps on the push day and doing volume to where you can recover full for back work the next day, or just hitting biceps with pull+legs?

[Dylan]

If you’re busy between 15:00 and 21:00, can you not distribute your macros to get another decent meal in at 14:30?

Having 5 hours between your post workout meal and you shake is too long imo.

What’s the goal right now?

I’m currently just training for enjoyment and to put on as much muscle as i can while remaining pretty lean, so I’m not in need of a super specific and competitive diet plan just one that works pretty well while being convenient.
If I were to eat again at 14:30, where would I place my shake and how would i set up the meals to be balanced?
thank you