[Joe Dolphin]

Thanks Clare

[Joe Dolphin]

thank you everyone

[Joe Dolphin]

So from here I would reduce cardio HR down to 120-130 BPM.

I would up fats to 30g daily and I would up carbs to 130-140g.

I would then asses as you of from there

Thank you hilly

[Joe Dolphin]

I like to add 300 kcals extra a day initially, protein is already high so you could use carbs for this and a little fat. Asses physique weekly and increase if your still holding good condition by another 300kcal. I always like to keep movement high even in a gaining phase as it helps digestion and maintains good composition.

Thank you Ryan

[Joe Dolphin]

Hey buddy, do you currently have a TD diet and a rest day diet or do you eat these macros across all days? How long have you been dieting for and on this calorie set up too please?

Usually you would take an initial increase of 200-300kcal increase and assess the response. If you don’t currently have separate days for TD and rest day, I would be looking to set this up for sure. Rest days bump up your fats from foods such as salmon, nuts, whole eggs, avocado, dark chocolate, nut butter, oils, seeds, and TD increase more from carbs to fuel your session and support your recovery. Your higher carb meals to be planned around your training window, pre/post/post post using foods that you know digest well.

If you post your current diet in here we can also advice food sources for you 🙂

I would keep the cardio in on rest days too, but you could reduce to 20mins on rest days if needed

Hi Phoebe
I don’t have a training day diet and rest day diet currently but will start doing that. I’ve been dieting for 5 months starting at 4000 calories and have worked my way down to where I am now and have been on this set up for only 2 weeks where as before that it had been the same calories and steps but without the cardio for about 4 week
My diet is
2 whole eggs 200g egg whites 4 bacon medallions

250g of chicken and 200g white potato and 200g mixed veg

3 scoops of whey with water

250g chicken with 200g mixed veg
And 4l of water

Thanks for the advice I will make a small adjustment and go off your advice 🙂

[Joe Dolphin]

thank you everyone thats a great help

[Joe Dolphin]

Thanks everyone

[Joe Dolphin]

No need. Just start taking your daily dose from day one onwards.

thanks Clare

[Joe Dolphin]

thanks for the help everyone, I stripped it to one working set and just went by feel in terms of weight and focused on execution and then will build from here, did go a bit of plan at the tbjpxshed open day but how could I not try every machine in there 😅

[Joe Dolphin]

I would just be cautious on the first sessions back for one rotation, familiarise yourself with movements again and hold back from all out failure, then after that, get back to it. You could also re-set some numbers at this time if you were beginning to get sloppy with any movements or stalling on any exercises.

Thank you Clare I’ll give that a go

[Joe Dolphin]

I’d look to drop 400-500 calories from fats first and increase your step count to 10,000 steps daily.

Follow that for a couple of weeks, see how your body is responding and adjust from there. There’s room to add in cardio and reduce food further as you go.

thank you Clare, in your opinion what is a good rate of weight loss per week?

[Joe Dolphin]

thank you all so much for the help this is really useful!

[Joe Dolphin]

Hi Joe

Totally agree with Bish, such a valuable resource, please make the most of the educational section.

It will give you a really good foundation knowledge to then develop in the forum section

I have given them all a watch but maybe I missed something, ill watch them them again thanks for the help