[Harriet]

TD – 1850 cals
– M1 (pre)
malt loaf
whey (as a paste)

M2 (post)
0% greek yog
dates
honey
rice based cereal

M3
chicken
avocado
caramel rice cakes
kiwi
(this meal always tends to sit heavier/i feel a lot fuller compared to my other meals and not hungry for meal 4)

M4
whey (as a paste)
banana
dried figs
almonds/walnuts

M5 (i take a digestive enzyme with this meal)
either a lean white fish/prawns and ghee
or lean beef mince/steak with less ghee
sweet potato (mashed) or flatbread
pineapple

M6 (find this easy to eat/digest pre bed)
Brownie made from sweet potato
Dark choc

I have been trialling a few new food sources that i haven’t eaten for a long time since the digestive issues but i’m unsure what food sources to try.

I massively struggle with appetite/hunger although i love food it would be nice to be hungry for at least more than 2 of my meals for the day.

Since removing veg over the last few days ive noticed my digestion improve massively.

How could i improve my diet to help keep food volume low but for it to be more ‘optimal’ and to keep appetite good.

I am just worried as this is not a high amount of food yet, so when food increases in the future i haven’t got any tools like using high gi sources to utilise.

[Harriet]

Thankyou all so much for replying, i appreciate it

[Harriet]

Also, what would you say the fastest digesting/lower volume carb sources are the best?

I know i don’t get on well with COR.

[Harriet]

Hi, so i am over the digestive issues i had back in the summer last year (touch of wood) i am pretty sure the digestive issues came off the back of a coach pushing my surplus way too far for way too long, its taken a really really long time for my gut to get back to ‘normal’/ happy.

When i say macro tracking, im still eating the same foods day in day out, same amounts etc but im slowly reintroducing food sources, i started with protein sources first, i now know im good with quite a few sources.

However, ive noticed whenever i eat any kind of veg other than salad, my digestion is terrible. Is it okay to not eat veg and just eat fruit?

[Harriet]

It’s been getting to the point where i’m on my fitness pal logging dried fruit and simple carb sources to get the carbs in but i’d really like to improve this and create myself a structured meal plan (with options so i’m able to swap protein, carb and fat sources around to keep variety)

[Harriet]

The reason why i’m writing this is because i want to improve the quality of my diet but also keep digestion and appetite in a really good place so i can make the most progress possible for this off season/growth phase.

[Harriet]

No it’s not normal. Hunger should be sky high.

How long has it been like this for

Anything changed recently

Now are you feeling how’s your bowel movements

It’s been like this for about 4 weeks, i’ve never had a good appetite, but it’s never been this low before.

Nothing has really changed.

Bowel movements not as regular, probably every other day now but I expected that as food is lower.[/quote]
I now train early AM but I wouldn’t have thought that would make a massive difference.

[Harriet]

No it’s not normal. Hunger should be sky high.

How long has it been like this for

Anything changed recently

Now are you feeling how’s your bowel movements

It’s been like this for about 4 weeks, i’ve never had a good appetite, but it’s never been this low before.

Nothing has really changed.

Bowel movements not as regular, probably every other day now but I expected that as food is lower.

[Harriet]

And when I say glutes focus i mean :

Reverse frog (not too much down)

Hipthrust (be careful feet not too close to you or not too far, 90 degrees to reduce quad or hams demand)

Unilateral hipthrust

Kickback straight behing you

Kickback angled for medium gluteus

Abduction machine

Rdl short amplitude (not too deep; we don’t look for hams into that session)

Glutes bridge

Thankyou so much allison! I will share a picture of my current physique.

I am 18 years old 🙂

Is it okay to hit glutes 3x per week, 2 sessions glute focused and 1 with more compounds?

[/quote]

I see your pics now

You still are super petite so you can add a lot of mass for sure for a comp

You have a beautiful physique and great shape

You can for sure hit 3 Lowe sessions a week they can have a mix of compounds and isolations in all sessions and you’ll have enough rest days / upper days to be able to recover from these. Start with a glute iso on all into 2-3 compound lifts glute focused ( hip thrusts, split squats ( no knee flexion )x glute focus leg press, single leg glute focused leg press, no knee flexion walking lunges, rdls ( just a few to go at ) into 2-3 more isolations and that’ll be a nice session for all 3 Lower days have 3 different variations to help keep progression each week building

Depending on your time you can do the rolling split I suggested. Or you could do the set day split I suggested of if needing 4 days you can do 1 upper 2 lowers (glute dom sessions ) and 1 upper and lower ( gouge dom ) – all depending on your recovery, what background you come from, work / study environment, ability to get into the gym per week 🙂 let us know any more questions [/quote]
Thankyou Meg!

I’m not in the best position to be paying for a coach right now especially if i have a huge amount of time and tissue to build before i decide to compete so I’m taking the reigns myself. So just going to enjoy growing and pulling back when needed 🙂

Would you still add a squat pattern in? Like a hip dom squat rather than pendulum or hack?

Also, how much back training compared to delts would be appropriate on my upper days? Both need to grow a lot but unsure on back.

Also, what would be a rough ROG in a gaining phase for a person like me?

Sorry for all the questions🫠

[Harriet]

And when I say glutes focus i mean :

Reverse frog (not too much down)

Hipthrust (be careful feet not too close to you or not too far, 90 degrees to reduce quad or hams demand)

Unilateral hipthrust

Kickback straight behing you

Kickback angled for medium gluteus

Abduction machine

Rdl short amplitude (not too deep; we don’t look for hams into that session)

Glutes bridge

Thankyou so much allison! I will share a picture of my current physique.

I am 18 years old 🙂

Is it okay to hit glutes 3x per week, 2 sessions glute focused and 1 with more compounds?