[Hilly]

thank for you reply bud I would of aimed for 10g carb per iu but as you said that number is ok so I wont just yet either what number would you say over 6 ?

I don’t know you or your body or your situation and currently I don’t believe you do either so no one can give you that figure.

I would always start high and then slowly work down but remember to fit insulin to your diet not your diet to the insulin

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[Hilly]

3 main things I express to clients

switch a meal for your free meal.

Always always good quality food – burger and fries or pizza or what ever make it good quality and not shite so your body can utilise it.

have it night before a big body part or the day off after training

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[Hilly]

I would leave it were it is or bump it up a touch, if it were me I would have you on 260g daily cruise then upto 300 for the cycle.

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[Hilly]

as Claire states it depends on what you did.

A bad weekend for me is usually missing a meal or 2 , drinking to much vodka diet coke, then maybe a pizza on the night of which im lucky to eat half and some crisps.

I know people who a bad weekend includes a meal, drinks, more drinks and then a kebab.

then the following day eating crap all day. this can put you back a lot depending on your physique.

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[Hilly]

Legs last night was a very good session indeed.

we changed our 2 pressing movements up as my training partner who is doing same show has a bad quad so we switched leg press to a seated leg press machine and 1 leg hack to walking lunges at the end. The volume also increased by another 2 work sets for this next phase.

This new training approach has taught me a lot about what my body can handle and how different body parts vary so much.

I am still feeling brutal during legs to the point of feeling very ill after 50% of the workout and ive come to realise its the volume to weight amount I am moving throughout the workout.

Normal I hit legs every 5/6 days and am around 12 all out to failure work sets.

This program I am stopping just short of that failure rep but when I worked it out the first phase was.

14 sets
the second phase was 16 sets
this last phase is 18 sets.

still done every 5 days and im still progressing my weights each session to.

So I am on my limits of handling things for legs, progress is 1 rep or 2 here or there but very slow and I am recovering from the workouts but I know I wouldn’t be able to handle this and the next 2 workouts (first this sat) will be interesting when I am back to heavy leg press and 1 leg hack with the increased overall volume.

The trick here is though this phase will be over as I am 6 weeks out and I will be bringing my volume back down to were it was and possibly some 4’s sets in instead of all straights sets as the FOURs has a great volumising effect and metabolic increase which will help balance the reduction in expenditure from the reduced work sets.

This will also help my recovery from set to set and workout to workout with the reduced volume and should allow me to keep pushing hard while not wiping out my physique.

tonight is chest and biceps and its so warm I am dreading it.

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[Hilly]

Prep means you are usualy hyper insulin sensitive anyway.  I go hyper off white rice or to much cerea lol during prep so insulin would just be wasted or stupid.

Are you taking GH ?

if your fasting BG is high and you are not and your only taking in carbs around training then you have an issues some were buddy and I would be looking to fix this with different meal set up, carb options and berberine etc.

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ok thanks bud. I am taking gh yes and I dont believe my fasted bg is high was 5.2 this morning I use cream of rice and pineapple pre workout cyclic dextrin intra and jasmine rice with coco pops post work out with 2 tabs of glycomax per carb meal the idea of the use of the fast acting would be to load or refeed [/quote]

That fasted number is ok.

If this what what u want to do then it’s fast acting you need not long acting n just shoot it pre or post or both bud.

Long as your getting 6-10g carbs per iu intra n post your sound.

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[Hilly]

yes if lean enough and you have to press the needle all the way in.

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[Hilly]

Prep means you are usualy hyper insulin sensitive anyway. I go hyper off white rice or to much cerea lol during prep so insulin would just be wasted or stupid.

Are you taking GH ?

if your fasting BG is high and you are not and your only taking in carbs around training then you have an issues some were buddy and I would be looking to fix this with different meal set up, carb options and berberine etc.

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[Hilly]

if you have gained 3lb you may be above maintenance.

track another week with no changes and see what happens

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[Hilly]

I’m 6 and a bit weeks out from my ever show. My buddy is a competitor and is coaching me. He wants me to have a refeed but as this is new territory to me I’m scared that I need to keep pushing. I will attach some photos of my condition. Just a bit about me
19 years old
89 kg upon waiting

I’m starting to lose a bit of strength and feel pretty flat but I’m new to getting really lean so don’t know the signals my body is giving so well. Any advise would be hugely appreciated ????

What are you scared about?

What is scary about some extra carbs? your flat and your strength is dropping, its obviously been a while since you have had a higher day so add some carbs in and see what happens. it wont do any harm and you will find out what good it does.

Also if your mate is prepping you for free then I would show him some respect and trust his judgement or don’t let him waste his time helping you bud. Coming from some one that helps a few people this is one of the most annoying things that can happen.

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[Hilly]

slow and steady, higher on big body part days and then lower on rest days etc.

Give yourself some freedom/free meals but time these effectively so they are utilised.

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[Hilly]

SO I work within the NHS on a specialist eating disorders unit.

Honestly I don’t feel this is the greatest place to look for advice as the important parts of this are more linked to

psychological previous thoughts and current thoughts

Triggers
Type of anorexia
past history and what was cause of onset
how you have managed it so far and what is working and what is not.

This isn’t what I am recommending you do to as that would be unproffesional to do so on here however what I have found seems to have worked with patients I have worked with on a ward setting that have a sports back ground is.

Increasing your knowledge of the body, how it works, what does what and why. This can make a huge different to your outlook and remove some trigger points/worries.

Not looking at doing a bodybuilding show or follow the lifestyle to closely at all as this is like to become an excuse to fall back into old habits. You will find a bvery high % of female competitors have many forms of eating issues or did have but ar enow (doing it for the sport) lol as a way of excusing there bad habits and behaviours.

Not to counter that during your recovery progress some parts can be very useful of the bodybuilding lifestyle.

learning what your body needs daily before adding training.

learning what training costs you and understanding why you must eat more due to this.

Give you structure and mini goals that will keep your mind focused and driven towards a positive outcome.

Its a very touchy area as its so psychologically dependant on that individual what is good for one is bad for another and then there is the question of is the path they are following an actual aid/fix or is it a cover so to speak.

I would speak to who ever you have been dealing with thin the NHS initially and see what they say (unfortunately they may not link into bodybuilding very well. Any more questions just fire away in here and if I can offer any advice I will 🙂

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[Hilly]

Impossible to say for sure however that’s how I handled my rebound.

Dropped protein a touch and double carbs compared to last week.

so protein from 360 down to 320.

carbs from 120 to 250
fats still low.

kept 1 high day per week in with a free meal.

when weight loss stalled I added 50g carbs = 200kcal and monitored condition. I put on 50mg over 6 months doing this more or less and was in decent shape. you can see it all logged in my journal.

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[Hilly]

Rest day today n I’ve decided kcal
Is going to be lower than planned going forward at 2200kcal.

Today is

Egg whites n bacon medallion

Turkey /chicken n peanut butter

Delhi beef

Turkey n rice

vegan protein n egg whites with Mac oil.

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[Hilly]

The body changes as we age. It’s a scientific fact and sometime well studied.

People can all of a sudden become allergic to there dogs, develop hay fever , stop being able to digest certain things.

Or it can occur from damage caused from poor diet etc

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would you say that would be the way to go then…..simply go back to basic food choices for a period of time then add back in and record?

does it need to be as basic as you mentioned I.e rice and white meat/fish.[/quote]

As I said above that’s what I did n do with clients

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