[Hilly]

I like to see 4-4.7 personally for myself. As above tho if your under that your ok

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[Hilly]

I’m not Dr dean but that looks pretty gd to me. If your getting enough greens in during the day and have Regular bowel movement then no need for a greens powder. That morning drink mix. If your not already try having it in warm water. It defo helps mine n clients digestion better this way.

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[Hilly]

Agree with James above.

Just finish weights n move straight in to cardio.

Your HR will be elevated already so no need to push to hard IMO

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[Hilly]

With any diet you only have the three options below

Increase output
Decrease intake
Add/increase supplements

The leaner you get n the lower food goes the bigger the refeed will need to be.

My kcal drop to as low as 1800-1900 to get on stage at around 196-198lb

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[Hilly]

I feel based on digestion timings alone no one should be eating a solid meal 60-90 minutes pre gym. Due to my slow transit issues I eat 2 hours pre gym then utilise pre aminos n Haribo sweets on way gym or carb powder then Aminos n carb powder Intra

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[Hilly]

Those choices ain’t that bad but there are better ones.

Good old chicken n rice lol

Ground rice / cream of rice mixed with whey n nut butter/coconut oil with jam eaten cold

Total Greek yogurt with whey and rice cakes

Ground oats or rice flour with isolate and extra virgin rapeseed oil for a shake options

Tuna mayo wrap.

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[Hilly]

It can be normal yes.

However I’m a believer that if your are utilising the right foods and maintaining good digestion and GUT health along with food choices you like most shouldn’t need to get to the force feeding point

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[Hilly]

Hey. It’s a very debated area within bodybuilding but not so debated in the science world. I spent a lot of time reading up and researching when younger.

There are some studies that have looked at as high as 3G per kg in body weight that showed a slight improvement in certain markers tested over lower amounts from what I remember. I believe this works out roughly the same as 1.3-1.5g per lb which is the number stated by most bodybuilders.

Based on this , my research and experience over the years I usually recommend for myself and clients between 1.25-1.5g per lean body weight in lb if dieting and current scale weight if looking to gain.

This can differ tho depending on the individual body and goals as well as supplements used ????

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