[Hilly]

We cant give links out to illegal drugs.

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[Hilly]

Friday – Cardo done 30 minutes and steps 10k

Trained in the hotel gym – Tendon/elbow issue was better than ever so happy here. Kit was limited but not Terrible. I only had delts/chest/triceps so not an issue

Stand DB lateral – x 8, x 7F, x 16F
Shoulder press narrow grip – x 8, x 8, x 14
Chest press – x 8, x8, x 9F, 7F
Pec dec – x 10, x 10, x 8F, x 15F
1 arm cable lateral – x 16F, x 9F
1 arm Tri PD – x 10,x. 8, x 14F, x 8F
V bar PD – 8, x 8, x 9F, x 13F

Will train back/biceps here 2moro all being well as its going to be a long day

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[Hilly]

I also agree with the above – the key thing is being fat free or as close as you possibly can and then not making any rash changes.

I would also make sure to reduce output/cardio the week into the show

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[Hilly]

I also agree, its the perfect carb source for most pre workout and post workout –

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[Hilly]

I would divide your protein/carbs/fats over 5 meals.

One of these would be PWO – the rest would be as fits your schedule –

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[Hilly]

So if these food sources digest fine then they are ok.

I also dont like the idea of only 3 meals on rest days and would like to see you have 4 minimum ideally but its not a must.

Then the question is are you recovering, progressing in gym and are you gaining weight. If so then all is good, if not then these numbers need to go up

Noted. Where would you push more food ? And as for the actual food are there any swaps I could make ? [/quote]
Well i dont know what foods you like bud or that digest well for you so very hard for me to suggest swaps.

For example there are lots of swaps I would make for myself – I would not use yogurt as it does not digest well, I would have some fats and less Fruits in the last meal.

Meal 4 I would move the dark chocolate to last meal.

I would then add a fourth meal on rest days to increase overall food.

I would also have kore carbs at meal 1 – some fruit here

However thats only if you need more food at this time

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[Hilly]

Fully agree with Clare here.

You never take any anti inflammatory supplements/drugs around training times.

I would not over think food selection at all in terms of timing around training and there effect on inflammation

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[Hilly]

I leave as is unless its a higher carb day and carbs are pretty hard while fluid is coming down and then will reduce some what.

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[Hilly]

Thurs – Cardio – 35 minutes – steps 11k

Worse night sleep ever last night due to training legs late, was up twice with cramp and got around 4 hours sleep.

i also had a 5 hour drive down south to see a client and then get to location of show for Saturday so I choose to rest today – Will train 2moro.

Hotel has a spa and gym in it so hoping the gym is decent enough for a chest/delt session plus a little arms and see how tendons feel.

6 meals in, there is a Tesco 1 mile away so food wont be an issue as I have also packed 4 meals with me

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[Hilly]

ideally the more insulin sensitive we are the better for sure one would argue. I would say your number is fine IMO

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[Hilly]

Anything changed last 3-4 days with you running into peak week?

No pal [/quote]
if nothing at all has changed then I would guess its just down to the increase in temperature day to day here in the UK or your becoming ill. as if nothing has changed that can be the only explanation I would say

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[Hilly]

I would always opt for e-val first if I cant get to them then medichecks personally

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[Hilly]

It is so person depending its very hard to say as it depends on alot of factors.

Do you need them to be lower on rest days? Does this help with digestion or BG management?
do you need them to be higher as eating on a rest day allows you to get more food in and due to a manual job etc you burn alot of calories.

Are you dieting and using those rest days to lower overall cals and carbs for the week.

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[Hilly]

As above – find out where they work out best for you. By this I mean were does placing them seem to give you best performance and recovery in gym while also helping to manage hunger and being on a diet etc.

For me I much prefer to keep carbs lower earlier in the day so I would be doing some pre, some post and some post post –

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[Hilly]

yes for me it is, i actually did my dissertation at Uni on the effects of BCAA/EAA on workout performant and recovery both with and without carbs as well as placebo and both groups using it showed a benefit.

I also find and have found clients always notice a benefit. I have been utilising them off season and dieting for over a decade now

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