[George Powell]

Firstly hats off for the commitment mate to your goals. Royal marines commando is no joke in terms of the training you will go through. Personally I would look at cutting your volume down to 8-12 work sets per session, or dropping to 4 sessions. Upper/lower giving yourself an extra rest day to just do your hardest conditioning session.
Your priority is making sure you are ready to take on and pass what they have to throw at you.
If you not recovering and your smashed all the time your not growing bud, So you have got to be more sensible here with your approach. You can defo maintain and even build some muscle as long as recovery is managed properly and your fuelling yourself properly.
So there needs to be certain things that come as a priority. Make sure all other aspects are on point like, sleep, hydration, nutrition. maybe schedule deloads where needed. But I would defo advise adjusting volume even more. Don’t take any sets past failure. That are going to fry you for little return

Okay perfect mate, thanks. Appreciate you taking the time to give me such a detailed response

[George Powell]

also just to mention 2 sleeps ago I did dip, and thinking I may have leant too much and pulled in to much chest here?

[George Powell]

Everything has been wicked so far, progressing everything. However even on one press I’m finding my chest still is super tender 2 sleeps later (super annoying)

Is it a case of having push at 4 sleep freq and then legs and back at 2?

[George Powell]

Haha I’m happy to do it ( on here ) , Instagram broke me sadly 😂

Thought I’d just come back here to say, holy

Motherfucking shit these sessions are grueling but so rewarding 😂[/quote]

Nice to hear you’re enjoying your sessions! Keep up the good work & keep us updated with your progress [/quote]
Thanks, will do

[George Powell]

Haha I’m happy to do it ( on here ) , Instagram broke me sadly 😂

Thought I’d just come back here to say, holy
Motherfucking shit these sessions are grueling but so rewarding 😂

[George Powell]

I think FB is superb idea , it’s all the same thing , it’s volume : frequency , and doing hard sets , the more often you do the hard sets the better , so why wouldn’t you try FB?

Will give it a go, thank you for your reply and for all the information you are constantly sharing (even if half the time it is just screwing peoples heads back on)

[George Powell]

Perfect, cheers

[George Powell]

Thanks for all the responses, will make sure to control the post diet phase

[George Powell]

You want to make sure you reverse out and then build up again keeping an eye on visuals , you’ll tend to see people rebound and slab weight on quickly and soften up due to eating everything and anything after a dieting phase which is counterproductive

Ah that makes sense, will do thankyou

[George Powell]

Just water that’s all, no issue there

You need to push harder by sounds of it

Okay cool, will pull another 400 cals and add some more CV and then things should start moving quicker. Thanks for getting back so quick

[George Powell]

You haven’t dropped much at all given timeframe

I wouldn’t add any food get back to normal set up – high days here would just slow you down – I’d like to see a higher rate of loss initially

I dropped almost around 800 calories from maintenace and added in more CV so expected a massive drop but it only slighlty dropped, so im going to look to drop food and more CV again now to try get things moving quicker

[George Powell]

Okay will just keep going as before then, thanks. I wasn’t sure if the 4lbs of weight I pulled off over the days of being sick would be a bad thing

[George Powell]

Gave it a few days on lower food and just eating to my appetite, as of last two days appetites back in an amazing spot. Thanks for all of the help

[George Powell]

I wouldn’t force the food down whilst you’re getting over illness and your appetite is still affected. Keep your movement up through walks and eat what you’re able to right now until your appetite comes back. If you’re still struggling after another few days, then pull back the food for a week or so to re-set, before re-introducing steadily again and pushing on. Keep your fluid intake high too.

Okay will do, thankyou

[George Powell]

So obviously we can have “phases” but life sometimes comes and bites us on the bum and we have to roll with it

If your still feeling ill eat rest day meals – keep your steps up for the next 4-5 days – once you start feeling better appetite should come back

If you try it and it’s just not getting better – pull back for 2-3 weeks with cals – little re set and push on again it’s all good

I will try this for a few days and then see how I feel. Then i will decide if i need to pull back like you and Kuba have said.

Thanks very much, I appreciate your quick responses