[Hilly]

Outside of what Jordan has said all looks good to me – you then simply asses your recovery and progress and go from there

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[Hilly]

As long as it doesnt not upset digestion it is totally fine

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[Hilly]

I agree with the above – i would not pull your base diet back – just give your body time to re adjust and it will drop off all of this without a doubt IME

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[Hilly]

If i have seen no visual changes or scale weight increase in 10-14 days then I would make a food bump of 2-300kcal daily

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[Hilly]

Going with your recommendation set it up like this

M1

2 Bagels

300ml Egg Whites

2 whole eggs

M2

200g Chicken Breast

80g Jasmine Rice

100g Brocolli

M3 Pre

100g tbJP COR

50g Whey

20g Peanut Butter

Intra

15g EAA, 10g Creatine, 10g Glutamine, 25g Cyclic Dextrin

M4 Post

130g Coco Pops

55g Whey

1 Banana

M5

Same as M2

M6

300g 0% Greek Yoghurt

30g Whey

1 square 85% Dark Chocolate

50g Blueberrys

I agree with Kuba numbers above and this looks totally fine to me 🙂

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[Hilly]

The true answer to this is really true blunt honest one others have said above – dont eat the shit that doesnt agree with you.

I am the same and have to be very careful with what I eat when off plan or I end up with issues just as you do

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[Hilly]

yeh this does just happen to the odd person, I think its due to the PH of your body and how it reacts to the GH/binding product they use potentially.

I would just shoot IM

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[Hilly]

My initial thoughts here would be as you say – the testosterone is under dosed

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[Hilly]

Is there a formula for slin ie. X amount of grams of carbs per iu. Assuming its a pointless tool if your carbs arent massively high

Not really a set formula as we are all different. However for short term insulin use when you are not sure 10g of carbs per 1iu if insulin will cover all fine and then you can adjust over time to exactly what you need for yourself.

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[Hilly]

Saturday – first Merry Christmas to all – I hope every one had the best time.

No cardio or training or following meal plan since Wednesday for me. I strive to take some time away from work and my phone as best I can hence the lack of updates here.

I had the best run in to Christmas with Arilena and she had a great day so that a what mainly counts.

Back to eating properly today and back in gym today – I am about to head there now.

Im not stepping on scales or checking anything for the next week once ive eaten and gained some weight that has been lost.

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[Hilly]

Difficult to give definitive advice without fully knowing the mechanisms of the injury or what is driving the issue.

I would advice seeking the help of decent sports physio if you have a complex issue with your shoulder.

However saying that I agree with your planned approach of training pain free movements in order to build strength. This can only be a good thing.

Unfortunately the doctors here rather treat the symptoms than the root cause. I have to check if I can find a decent sports physio but yeah I agree, that would be the best course of action.

With my father it was issues with the rotator cuff and I know my grandfather had the same issues.

Are there any exercises I could do in combination with the shoulder compounds and the shoulder stretch I already do during my normal workout?

[/quote]
youtube – broomstick shoulder stretch.

Start each workout with a overhand wide hang stretch – 2 x 45-60 seconds.

Make sure you warm up shoulders/bicep/tricep/lats before training any upper body

Defo see a sport therapist/good physio

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[Hilly]

what do you mean by light first? Simply working in higher rep ranges.

If so then having days were they are all lower and days were they are higher is fine.

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[Hilly]

Please refer to my other post in the thread you made.

I would use a more soluble fibre based supplement.
i would then look to use veggie mite

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[Hilly]

Ibutin is used to speed up slow gastric motility so that tells along with with the fact you get bloated and blocked up you need to look at foods that digest easily and are lower in fibre in general.

I would stick to say to digest foods at all times and avoid foods that are higher in insoluble fibre –

I would look to add in a soluble fibre supplement that will help soften stools and make them easier to pass.

Make sure fluid intake is on the higher side – 4-5 litre per day.

make sure step count is decent 8-10k daily and spread over the day.

Great posts from Nathan and Maddy also.

I do fully agree with Maddie on the stress issue – one of the key main causes I see with my digestive focused clients is that when stress is high digestion/bowel movements tend to go bad very quickly.

Poor sleep also has a huge negative impact.

I know it can be very frustrating but its all about taking time and logging patterns to see triggers and what is going on in every little detail to figure out a management system that is suitable for yourself as it literally is different for every person.

I cutted all the veggies + i took one good probiotic with l.plantarum 299v which is for ibs and with every meal(i do 6meals) digestive enzymes.I think i feel ok now,maybe should i use daily greens or i stick with psyllium?

[/quote]
if you feel totally fine doing what you are doing now and were really suffering before then I would be sticking with wha you are doing for a period of time.

Then looking to create a food list and try 1 food at a time to see what sits well and what does not

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[Hilly]

Tuesday – no cardio done. full day doing lots of Christmas stuff with Arilena.

We had a little in together which was nice and then played hide and seek and did some Christmas colouring in.

Then off to a brunch with Santa and then to my Mums after.

hope to do some Christmas paints which ended up all over the floor before we wrapped some presents and then got sorted for Santa coming.

Just doing some work before I get all the presents and what not sorted for 2moro.

4 meals in today – 2 of which were shakes – not stressing it at the moment –

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