[John West]

You will add weight post comp from water/glycogen and just filling back out in general

But if you’re saying you’ve lost most definition in your abs and have the outline showing I would say you are not eating your maintenance calories it sounds like you’re eating more than you think or your maintenance calories are lower than you think due to the extended dieting period

I would drop carbs for a few days keep them in pre/Intra/post add or keep in some cardio depending on what you’re doing now and get some extra water off drop a few lbs and see where that puts you

If more definition comes back from the dropping of water, I’d keep cardio in and slowly add in more carbs preferably around the training window for now

[John West]

There is no set number mate, as the workout goes on the number of “warm up sets” should go down and for me at some point I usually end up hopping straight into working set or do a set or 2 of 1 rep just to feel the weight

Once you are warm, you are warm anything extra and you’re just taking away from working sets

[John West]

Jordan is coming out with a detailed Ebook soon bud, wait for that to come out and it will set you up perfectly

[John West]

Yes mate, Kcal and calorie are the exact same

[John West]

Clare and Haider nailed it, the only cheat I would ever opt for post workout is sushi

[John West]

Yea but only 3xl and 4xl available. I wanted to know if they will make some in L

No mate just get a 3x and grow into

Lmao just kidding ????????

[John West]

It’s not a meal bud, it’s a drink

Most use EAA or peptopro and some form of carb powder with highly branched cycle dextrin being the superior option imo

[John West]

Imo unless you have a high energy expenditure on rest days, you don’t need carbs. I think a lot of “needing” carbs is a mind thing. There’s no way your body burned up all 460g from the day before already to be that depleted that you need carbs.

I could be wrong that’s just my mindset on rest days

[John West]

Yeah bud a little more detail and more specific on what you are looking for and I’m sure we will be able to help

[John West]

In my opinion, yes

But everyone’s metabolism is different and utilizes foods differently, some people need more carbs to continue adding body weight.

I would start with a few pro/fat meals a day and then adjust depending on log book progression, the mirror and body weight.

Keep carbs pre/intra/post and possibly post post to start and the rest pro/fat

[John West]

It depends on what time you train and what meals are around training but I do think it is beneficial to keep insulin sensitivity high and not continually spiking insulin levels to have a few pro/fat meals away from training

What are the benefits of keeping insulin sensitivity high? Not spiking blood sugars with carbs and utilising food efficiently? [/quote]

Yes, your body will utilize the carbs more efficiently and won’t store as body fat

Keeping insulin sensitivity is key to staying lean in the off season

[John West]

I did not see the post, can someone post it here or write it out?

[John West]

It depends on what time you train and what meals are around training but I do think it is beneficial to keep insulin sensitivity high and not continually spiking insulin levels to have a few pro/fat meals away from training

[John West]

If you keep s majority of carbs around training and low/none of non training days you should not have any problems staying sensitive

[John West]

Imo if you are going to use peptopro I would just replace the EAAs with it and keep the dose the same