GEORGIOS
Forum Replies Created
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Can you outline your diet for us to take a look at?
sure. TD looks as follows
m1: 70 oats, 70 berries, 200 egg whites, 10g iso +multi, vitC, probiotic, acv, d3k2, omegas
m2 (pre): 75 cor, 80g chicken
intra: 10 eaas, 10 hbcd
m3(post): 20g rice/cereal/cor, 100g banana, 30g iso +magnesium glyc
m4: same as 2
m5: 37.5g rice, 100g lean beef, sauerkraut + dig enz, omegas
m6 pre bed: 170g 0% greek yoghurt, 10g iso, 15g nut butter + magnesium glyc, omegas, ashwag
water at around 4l
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Some see no veg here? A little through sourkraut and some fruit but fibrous veg? So I’d start there – spinach, asparagus etc – doesn’t matter if you don’t like it learn to like it, hydration is key also to get digestion so bump that to 5-6 per day [/quote]
Won’t the oats and fruits got me covered? I don’t want to delay stomach emptying with veg being on six meals per day and wanting to keep stomach somewhat tight and flat. And hydration too, I don’t know how I am going to fit everything in. I am 120lbs and already kinda struggling with 4. -
Can you outline your diet for us to take a look at?
sure. TD looks as follows
m1: 70 oats, 70 berries, 200 egg whites, 10g iso +multi, vitC, probiotic, acv, d3k2, omegas
m2 (pre): 75 cor, 80g chicken
intra: 10 eaas, 10 hbcd
m3(post): 20g rice/cereal/cor, 100g banana, 30g iso +magnesium glyc
m4: same as 2
m5: 37.5g rice, 100g lean beef, sauerkraut + dig enz, omegas
m6 pre bed: 170g 0% greek yoghurt, 10g iso, 15g nut butter + magnesium glyc, omegas, ashwag
water at around 4l[/quote]
Do you include any additional vegetables to your meals?
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I don’t no -
currently at 120lbs, 172cm
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Can you outline your diet for us to take a look at?
sure. TD looks as follows
m1: 70 oats, 70 berries, 200 egg whites, 10g iso +multi, vitC, probiotic, acv, d3k2, omegas
m2 (pre): 75 cor, 80g chicken
intra: 10 eaas, 10 hbcd
m3(post): 20g rice/cereal/cor, 100g banana, 30g iso +magnesium glyc
m4: same as 2
m5: 37.5g rice, 100g lean beef, sauerkraut + dig enz, omegas
m6 pre bed: 170g 0% greek yoghurt, 10g iso, 15g nut butter + magnesium glyc, omegas, ashwag
water at around 4l
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Hi Georgios
How has your sleep been? Have you managed to get on top of it?
still trying to work on pre bed routine. Deep sleep remains an issue and i keep waking up earlier that i am supposed to. No extra rest has been taken. Limiting screens, caffeine and eating bit further from sleep. Getting to sleep is not much of a problem for me rn[/quote]
Why are you so resistant to taking a few days off training if it may improve your recovery and sleep?[/quote]
i did actually took two consequtive days off. Helped quite a bit with recovery, although food is not crazy high on those days and i still do a bit of cardio in a fasted state. Todays session went very well after the two day break. Sleep issue hasnt been resolved though as i keep finding myself waking up early. Deep and rem sleep not the greatest, but sleep efficiency is pretty good. Duration seems to be the main problem rn.
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Hi Georgios
How has your sleep been? Have you managed to get on top of it?
still trying to work on pre bed routine. Deep sleep remains an issue and i keep waking up earlier that i am supposed to. No extra rest has been taken. Limiting screens, caffeine and eating bit further from sleep. Getting to sleep is not much of a problem for me rn
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100% being lean will do all of those things to you, and. A get worse the longer you remain in that state. If you’re finished with your diet phase then it sounds to me like you need to get food up a decent bit more than where it’s at right now as you still have all the dietary fatigue ‘symptoms’ so to speak. Lower output; take a deload, get food up. Probs have a decent cheat meal. Good luck
being lean comes with all of that and aggressive diet made me sacrifice some muscle in the process too due to mismanagement. Goal is to creek up bw in a moderate to aggressive bw gain of 0.5-0.8/week and that i hope should do the trick. Maybe will try lowering expenditure a bit as rog the past 4 weeks has been ok and havent really touched food to a significant degree.[/quote]
Have you taken a few days rest yet?[/quote]
post diet i had some yes. But its been 8-9 weeks since
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100% being lean will do all of those things to you, and. A get worse the longer you remain in that state. If you’re finished with your diet phase then it sounds to me like you need to get food up a decent bit more than where it’s at right now as you still have all the dietary fatigue ‘symptoms’ so to speak. Lower output; take a deload, get food up. Probs have a decent cheat meal. Good luck
being lean comes with all of that and aggressive diet made me sacrifice some muscle in the process too due to mismanagement. Goal is to creek up bw in a moderate to aggressive bw gain of 0.5-0.8/week and that i hope should do the trick. Maybe will try lowering expenditure a bit as rog the past 4 weeks has been ok and havent really touched food to a significant degree.
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Agree with all the guys up there
Rest more
Increase your diet and mote carbs pre bed
Also a free meal can help reducing stress
Cut screens 1/2h before sleep
Avoid stimulants
When it comes to resting, this one seems to be the best approach as i can tell. However, as Meg said, its normal to experience some fatigue and hormonal imbalance post an extended diet phase, so maybe i should just stick to baseline volume until i recover to a greater degree? Rog is acceptable as of right now and for the last 4 weeks (>0.6lbs/w), so i am hesitant in increasing things further. I know some extra bf is going to be well accepted, but i dont know from a mental perspective plus i want to be in an optimal state for my push up phase rn. Sleep hygiene and routine definitely need to be optimized so i have to make sure i stay on top of it. As for stress, i dont think an off plan should make things better. Short term pleasure will be the only thing gained from it i suppose.
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Just catching up on this thread. Did you take any days rest since the replies above, if so how are you feeling now?
i havent really no, thought maybe i should give it some time to come back by itself. You think it would be best if i take two or three consequtive days off? Or is it something that will improve with time and with spending some time in a surplus.
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What’s the injury ?
What’s your current daily output like ?
Were you hungry at end of diet phase ?
How long did you diet for ?
How much have you increased cals since the diet ?
How much sleep are you getting
Intercostal muscle strain
11k steps training five times per week
Hunger never an issue, fatigue high though
16 weeks
About 5-6 hundred
7 hours -
Yes, being very lean will affect quality sleep, so once your body fat increases again, your sleep should improve. Your body’s natural response is to go and find food, so you won’t get restful, deep sleep until you’re in a less stressed state.
Make sure you aren’t prolonging the diet if it’s finished. Get into a surplus straight away and begin gaining again.
I would make sure you’re having a meal that is quite carb heavy, with some fats pre-bed. Oats, Whey and nut butter is a good option.
Don’t drink too many fluids late in the evening.
Avoid stimulants after 1pm.
Take Dream Sleep pre bed.
Taking UNWIND post workout may help reduce some stress too.
rog is good the last couple of weeks (114.2-114.97-116.09 and 116.57 this weeks average in lbs). I am happy with that, although i would assume mostly water weight is added rather than fat. Diet is still tolerable although appetite is not there (sleep issues contribute to that and i have been getting all my six meals in). No deviations, no cheat meals and diet pretty clean. So is it a case of mostly body fat then, if stress is manageable?[/quote]
The fact that you have no appetite coming off the back of a diet sounds to me like stress is the contributing factor here. Low bodyfat levels won’t help either. When was the last time you rested or had a de-load? You may need a few days off training.[/quote]
took some extra rest about a month ago. But i was still in a brutal state with diet and. Used couple deload session through the week just to help with recovery. Sacrificed a good amount of muscle the last weeks of my diet as i did go pretty hard even on my rebound.
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Yes, being very lean will affect quality sleep, so once your body fat increases again, your sleep should improve. Your body’s natural response is to go and find food, so you won’t get restful, deep sleep until you’re in a less stressed state.
Make sure you aren’t prolonging the diet if it’s finished. Get into a surplus straight away and begin gaining again.
I would make sure you’re having a meal that is quite carb heavy, with some fats pre-bed. Oats, Whey and nut butter is a good option.
Don’t drink too many fluids late in the evening.
Avoid stimulants after 1pm.
Take Dream Sleep pre bed.
Taking UNWIND post workout may help reduce some stress too.
rog is good the last couple of weeks (114.2-114.97-116.09 and 116.57 this weeks average in lbs). I am happy with that, although i would assume mostly water weight is added rather than fat. Diet is still tolerable although appetite is not there (sleep issues contribute to that and i have been getting all my six meals in). No deviations, no cheat meals and diet pretty clean. So is it a case of mostly body fat then, if stress is manageable?
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Is the soreness preventing you from training properly on the Saturday? If not, then I wouldn’t worry. Some soreness is fine, so long as you can still contract the muscle and get a full range of motion.
Alternatively, have you tried reducing to one set of the RDLs and seeing if that is any better?
well, given the fact that it is a quad dominant session, with just two to maybe three working sets of ham curl, with sufficient warm up i find no issues. But it might as well be the case that i could potentially perform better. Plus i dont want to be surpassing recovery capabilities, although thats not a major concern for me atm. I just want to train smart and hard.
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How long have you been running this and how do you feel it’s going in terms of progression and recovery?
What’s the reasoning behind the set up?
been running slight variations of this, however would like to give this one a try. Too beat up sometimes after legs and wanted to give myself bit extra work for the upper body musculature.