[Greg]

Hi Jordan.

When you was prioritizing fitness when you downsized, what supplements was best for fitness and cardiovascular gains?

Also , Pumpage Pre seems to work great pre running cardio, i stack with prepare pro on hard days :).

How’s your daily diet look right now? Any changes from the last time you posted?

[Greg]

any supplements you would add in? My BW seems to be pretty stable around 86kg mark. Obviously performance is my number one goal, Body weight coming down is second.

Possibly holding a lot of water through training volume etc? Thoughts?

Yes the one i recommended in my first post if happy to use peptides.

Injectable l carnatine at 500mg per day would also be a good move.

Impossible for us to say if your holding water. Do you look like your holding water as if so then its likely you are[/quote]

What about the Tablet form of L-Carnitine?

What is the amount of Fibre recommended per day? Seem to be pretty high at around 75g , may need lowering as getting a fair bit of bloat, but still hungry.

[Greg]

Hows the Diet looking like now mate?

[Greg]

any supplements you would add in? My BW seems to be pretty stable around 86kg mark. Obviously performance is my number one goal, Body weight coming down is second.

Possibly holding a lot of water through training volume etc? Thoughts?

[Greg]

Thanks once again for the replies.

So after a rethink , I’ve come up with something like this.

Ill explain my thought process, then please critique away!!

So , I Wake at 3.15am, Hydrate with 750ml water with Pre run Ritual. Light on stomach , sits well etc.

Train 4.00am running session 1.

Usually done for 5.30am, hydrate, M1 goes in soon as I can , usually 6:00am.

M2 – Nice whole meal , usually 9.15AM.

M3 – Light on the Stomach , ready for PM session. Usually eat 12.15pm.

Train 2.30 pm session 2, Eaas + Creatine before / during.

Post W , driving home 4pm – Something to tide me over + quick carbs , little bit of protein.

M4 – Biggest meal of the day , Refuel + Recovery. Usually Between 4.45pm – 5pm.

I make a Loaf with all the Ingredients, comes out lovely! I Like to go to bed full and satisfied, helps me sleep etc. Idea for the meal is to make sure I’ve Fuel for the next day , and to recover from the days work.

(If i still Feel hungry, ill add some Sourdough toast with PB + bannana , Or 100g Cereal etc). Extra 500 cals approx.

Will also swap Chicken and Sweet Potato for other sources with equal macros ( 5%beef, Rice, Pasta etc, and the Veg for Salad.)

Diet Plan Example Below :

4,000 Calorie Base Line Diet.

Pre Run AM – 3 Rice Cakes , 10g honey , 1 medium banana. 5g Creatine, 1 scoop Eaa’s , 5g glutamine. Cals 244 Fats 1.9 Carbs 55.3 Protein 3.5

*15g of Prepare Pro on hard session days + 15g Pumpage.

Training session 1.

M1 – 140g Cream of Rice , 35g Oats , 60g Whey , 20g Almonds 1 Apple. = Cals 973 Fats 17.2 Carbs 145.9 Protein 59.4

M2 – 400g cooked sweet potato , 125g cooked chicken, 250g veg , 20g Almonds. = Cals 886 Fats 15.7 Carbs 132.0 Protein 60.5

M3 – Pre Session 2 – 125g Cream of Rice + 20g Whey. 1 scoop Eaa’s + 10g Creatine. = Cals 475 Fats 1.5 Carbs 92.1 Protein 22.4

Post Session 2 – 70g Sourdough, 20g Whey + 1 Apple. = Cals 270 Fats 1.9 Carbs 46.0 Protein 20.6

M4 – 3 Medium eggs + 7 Medium Egg whites. 200g Raw Carrot , 100g Cream of Rice, 50g Oats , 250g Frozen Mixed Fruit , 25g Peanut butter , 10g Almonds + 1 Medium Kiwi. = Cals 1187 Fats 38.9 Carbs 145.1 Protein 66.5.

Totals – Cals – 3988 Fats- 76.8g Carbs -604.7g Protein -232.4g

Daily Supplements – Creatine, Glutamine, Eaas , Omegas , k2 + d3 , Magnesium , Cordyceps , Multi , b-vits , Vit C , Iron , Cure Coming, Insure.

Dream sleep + Glycine pre bed.

As for Training, rest days come as and when i feel i need which isnt very often. The Easy Runs are Mainly for Recovery, Flushing the Legs out Etc.

Look Forward to the Replies! Cheers Greg.

[Greg]

Thanks for the input fellas.

Yes for sure my days are different.

14 Day Training Plan rotation.

1 – AM – 15km Moderate Paced Run (4.20/4.30 per km). + Strides. PM – 1 hour watt bike.

2 – AM – 14Km Easy Run AM. PM – 30 mins watt bike + Injury Prevention legs.

3 – AM – Running Workout – Threshold + PM – Upper Weights session (PUSH).

4 – AM – 14km Easy Run + PM 6km Easy Run (Split Volume).

5 – AM – Running Workout (Speed Based) + PM – 30 mins watt bike + Injury Prevention.

6 – AM – 14km Easy Run + PM – Upper Weights session ( PULL).

7 – AM – Long Run 20KM (4.05-4.15km pace) + PM – Mobility + Core.

8 – AM – 14km Easy Run + PM – 1 hour watt bike. Z1/z2.

9 – AM – Running Workout (Hill Work) + PM – 30 mins watt bike + leg injury prevention.

10 – AM – 20km Easy Long Run + PM upper Weights ( PUSH).

11 – AM – 10-14km Running Workout ( lighter effort ) (4.15km max pace) easy threshold + 30 mins Watt bike + Injury Prevention.

12 – AM – 14km Easy Run + PM Upper Weights (PULL).

13 – AM – Running Workout ( Park Run , Tempo Effort for Distance etc). + PM – Easy Cycle Outdoors or indoor bike.

14 – AM – 14km Easy Run or Rest + PM – Rehab Work + Mobility + hot bath etx

Easy Runs 4.40-5.00 km pace.

GOAL SUB 35 mins 10K. Sub 17 mins 5k.

Bodyweight 86KG. 183CM

First session is at 4am , second session is at 2.30pm. I like to get a heavy carb meal just before bed to fuel the next days early workout. I’m on of those I need to go to bed full or I struggle with hunger pangs etc.

[Greg]

I’m going to adjust already. I feel flat and constantly craving food etc. I think I’m going to re look at it with the macros of 600 carb 220 protein 80 fats.

Im still very much stuck in the more protein mindset , but truthfully for what I want to achieve now I’ve got to fuel more with carbs and drop some of the protein? Also increase fats for hormones etc ?

Thanks Greg

[Greg]

The diet layout looks fine to me and nothing stands out as anything that wouldn’t aid in maximizing performance. If you have to dip the deficit more then I’d prioritize carbs around the training windows and pull from the other meals.

Not sure what else you’re looking to get out of this question! I also cannot see your photos

Just opinions on what I’m doing, I’m no expert so just reaching out for advice 🙂

Can you see my profile Pic? ill try and re upload.

[Greg]

Looks fine to me as long as it’s digesting well and performance is good.

If you’re not dropping at a fast enough rate for goals then simply decrease.

You can defo reduce protein down based on goals here to first and I would do this based on running performance goal.

No mention of sodium : potassium ? We’re are these daily.

Fluid intake.

I would look into SLU PP also unless class this in the steroid category n avoiding

Thanks for the reply mate. So before every session i have 2 scoops of JPs Eaas with 1g Pink salt. Also use Pumpage before Hard running sessions.

Ill have a look into that, many thanks.

Any other bits of advice? I Really have a crazy appetite , so trying to reduce size , and keep on top of performance is proving a little tricky.

[Greg]

anyone?

[Greg]

Hi mate, similar to what you’ve said , first cycle was 300mg and probably 4 weeks into the cycle it started to flair up.

Only used 500mg of test e in later cycles and outcome was pretty same.

I’m thinking of EQ, primo and test e, just unsure what doses to run.

[Greg]

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