[Hilly]

I agree with Nath here.

In terms of when to move to weight loss.

I’d be looking to take weight up slowly another 10-12lb then ask us again

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[Hilly]

Some clients from 12-14 weeks out

Others 6-8

Some don’t use. You have to asses how you feel on the drug n what your looking for in terms of its use

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[Hilly]

Sunday – out for a walk this morning pre breaky

Food will be down today. Forgot to pick up my 2 meals for today like n idiot.

Show till 4-5 then 5 hour drive home

Work then bed

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[Hilly]

Eggs/egg whites
White fish
tuna
Turkey

loads of options bud.

However I would doubt its the whey but it is a possibility I guess

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[Hilly]

As J says its very person depending.

for me i always use coconut oil – 5-10g with myself and clients unless they eat further away and then would be 5-10g fat from another source. I do tend to have some fat source in most meals for clients outside of PWO but there are some that simply feel better and perform better with none.

You also need to take digestion and glucose response into it. If I am using COR and in a diet then I must use a nut butter to slow the gastric emptying down or I hypo and I have to eat within 60-90 minutes on training.

if im using rice or potato then its not needed

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[Hilly]

I always like to taper up

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[Hilly]

Saturday – Was meant to train once I landed in Aberdeen but traffic put a stop to that. Set off just before 2pm and by the time I got into my hotel was after 9pm – nightmare but is what it is

5 meals in today

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[Hilly]

Fully agree with Clare here, speaking to doctor and/or therapist would be the wisest move here for sure IMO

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[Hilly]

As Meg says – have you kept an accurate food diary to see if there is a link between causes.

You should be logging
foods /condiments/spices
Hydration
sleep
Stress

See if there is a pattern to when it happens etc

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[Hilly]

Friday – Weight 219lb – Cardio done – Steps 10k – Rest day

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[Hilly]

I would train legs twice a week

Quad dominant day
ham dominant day

Then have a mobility/ab/calf day twice a week if your missing training and want to be in the gym more as I know this can be an issue for people when injured and help alot

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[Hilly]

Agree with J looks fine to me – I would be tempted to move the cuff push down to first in the Upper session to see if it didnt impact other exercises if arms are the main focus

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[Hilly]

IME UL can be a little to much for recovery as we age and PPL may well work better or as mike says training day on day off can improve things alot.

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[Hilly]

Hiya Piotr, that sounds like a fine idea to me. Electrolytes are great to help hydration apon wake as you’ve been having them but around training and in your intra can be beneficial especially if you have longer sessions to help avoid cramping. Better hydration = better performance. Plus they taste good. You sound like you’re keeping a good eye on hydration regardless. Trying it may benefit you.

Fully agree with Maddy here

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[Hilly]

As J says you can do this and it makes sense to a point as those sessions are likely more demanding. However you may need to focus more on other body parts as they are lagging so then you would do well to put more food on those days.

There is no 1 set rule to this as we know 🙂

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