[Hilly]

thank you, i will put 20 grams of fat in the last meal but in the first meal i have no carbohydrates because i train after the second meal, is it ok to only eat 25-30 grams of protein and 10 grams of fat in the first meal?

this would depend on you as a person.

If your female then yes 25-30g protein would be fine.

if male I like to keep protein feeds at 40g minimum.

Yes it can be bodyweight based but in general this is were I like the numbers.

10f of fat is fine.

Your really splitting hairs here TBH IMO

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[Hilly]

Agree with what’s said above, but also will add, having a mixture of glucose AND fructose is beneficial as it was shown to replenish glycogen more quickly than just glucose alone.

This is a great point by Kiera – Frustose will replenish liver glycogen first and thus leave the glucose to go to muscle.

However this is only really of benefit from my reading if one is in a very depleted state but I do like to use fruit PWO with alot of clients just incase :).

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[Hilly]

Rohm anadrol is VERY good! You’ll know about it when you take them

agreed i am a fan

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[Hilly]

personally i have only ever used both of these at the same time with a couple of clients competing at a higher level and as has been said for most many do not need to be using both.

If the use is warranted I think 50mg primo weekly and 5-10mg var daily is the max any one should be using and for a limited time frame of 6-10 weeks depending on show schedules or 4-8 weeks off season with the same time minimum break.

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[Hilly]

in terms of actual thyroid control using t3 will be more effective if you are looking to speed up the metabolism.

you do need good levels of t3 and t4 for a health thyroid and for several body mechanisms.

if your natural t4 is good and your only getting a lower amount of t3 then more t4 may very well not help you.

T4 is the first port of call for thyroid clinically in the UK but it is also the least optimal way from my research and simply the easiest to prescribe hence the NHS using it.

When you go see thyroid specialists in other countries and potentially private here they never just advise t4,. Its a very lazy approach and requires less monitoring. – hence its use in the NHS from my discussions with doctors when I worked in the NHS.

If your thyroid levels are mid range or better then I would not recommend any thyroid drugs at all.

They are useful for some when in a deficit as your natural levels decrease however many people get in awesome shape and competition shape without the use of any.

If one is looking to optimise everything in a contest prep environment then it makes a lot of sense to use thyroid drugs IMO and there are other uses in certain environments but these should be the only times.

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[Hilly]

As Clare states its not that much of a big deal as to were they are as much as it is about getting them in.

Personally as fats slow digestion down somewhat I prefer to have more of them pre bed than I do first thing when I want my body to digest food as quickly as possible after a period of fasting during the night.

So in your case I might put 10g with meal 1 and 20g pre bed meal.

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[Hilly]

Hello buddy.

So for most people the science would show as long as hour getting a solid protein and carbohydrate source in then thats what truly counts.

the key thing for us IMO is looking at all the science, information and then what we have found in terms of experience. From here adding some form of common sense to.

There is no denying that post workout we want/need macronutrients ASAP.
There is also no denying whey protein such as TBJP performance whey or whey iso is super fast digesting and a great way to get protein/amino acids into you very much the same as either drinking a carb powder or eating something like cream of rice.

So for my clients that dont use intra workout nutrient I do prefer them to have a shake pretty dam quickly after the gym with a carb powder or from a very fast digesting source like cream of rice.

I will then follow this up with a meal 90 minutes later.

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[Hilly]

Saturday – busy work day and spending time with Arilena as i missed her loads while away of course.

Meals have been poor today but thats just life – Ill be back on things 100% from 2moro and away we go

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[Hilly]

Friday – landed home at 3pm and then 2 hours to get through the airport and back home. I hate traveling like that.,

I am just now finishing up check ins from today clients.

Awesome to see Arilena as I have missed her loads.

Very glad to be back home and back to routine 2moro

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[Hilly]

Those would be the 2 areas you are going to likely see issues.

There is going to be a chunk of water retention from dosing that high and that is going to cause stress across the whole body.

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[Hilly]

 

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[Hilly]

You really don’t need to get as intricate as tracking the water in your coffee just actual water you have daily – unless you’re around your peak week and being specifically told not to. Just focus on training well, eating right, being adherent and you’ll do just fine

I compete Sunday so would you pay more attention to it then? Probably should have mentioned that prior [/quote]
If your hitting a set limit of water per day for water manipulation then I would include the fluid from the coffee in this total during peak week yes.

this would be the only time I ever did this however

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[Hilly]

there both white fish so exactly the same I would of thought.

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[Hilly]

I find in general most people will gain 3-10lb in the first week and this is very depending on the size/weight of the person and how much muscle they carry etc.

There is no exact number any one can give you.

Then IMO I think 4-6lb a month during the off season is a solid rate of gain to be hitting, this can be skewed by the addition of supplements etc.

There is no reason why you can’t hit the goal weight you have said in good condition. It just takes time, dedication and hard work.

In terms of flexibility, I think this is pretty vital for most people and see no reason why any one shouldn’t have some if they wish it. Its just about being sensible.

If your taking your partner out of family party or seeing friends there is never a reason to be eating loads of junk but there is no harm in switching food sources up and eating a good quality meal that is not weighed out.

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[Hilly]

depends on the person and how they react to foods and what you have done during the diet into the shoot.

Most of my clients just have normal meals

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