Jordan Peters
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Fat digestion is definitely an issue in most , use them sparingly if this is the case and try to use steak and salmon more so as I find they sit better
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In honesty I actually don’t know at all what they ate then
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I feel you only need to slow the absorption of the carbs if you get reactive hypos from the elevations in blood sugar and crashes again thereafter , fruit won’t do this in those amounts
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Did you make effective changes ?
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Thomas be nicer haha 😉 🙂 .
I will try to help ,
I’d likely have meals of 25g fat x 3 , then one carb meal pre gym at 50-60g , so 4 meals total up to training . Then across wo maybe 70-80 carb and then two carb meals following , using what you have left carb wise, then fats pre bed, would be my preference 🙂
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Mac nutrition is great for sure . Cissn is gd too ( we have this , it’s a post grad in sports nutrition, when done through guru performance )
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Jamie is right , the steps I like are – cardio out . Food only moderately back in, rest as much as needed to feel gd, but not get fat from binging. Tape your damn mouth shut if u have to, don’t get fat here it’s such a waste. The no cardio and extra rest and sleep will then see you ready to go, train HARD and re add food in postworkout initially 🙂
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This looks awesome , if still hungry I would add another feed if there is time ,
Fatty protein source – salmon/steak + veggies , around 20g/25g fat would be ideal here IMO
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This defeats the object of pre wo slin. We are looking to drive nutrients into the muscle while training . Training in its self is catabolic, we breakdown tissue. Insulin + carbs + complete protein or EAA intra wo , will offset muscle protein breakdown and maximise protein synthesis . We have elevations in glut4 during training which will enable for effective nutrient uptake, make the most of it, if using slin
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This defeats the object of pre wo slin. We are looking to drive nutrients into the muscle while training . Training in its self is catabolic, we breakdown tissue. Insulin + carbs + complete protein or EAA intra wo , will offset muscle protein breakdown and maximise protein synthesis . We have elevations in glut4 during training which will enable for effective nutrient uptake, make the most of it, if using slin
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Hey guys a lot of these questions are answered in my videos 🙁 , I wish people would watch them and then maybe ask a question that covers something I have missed in a vid
But essentially I am not a fan of overdoing any one tool, my goal is minimal cardio , using neat levels to ramp fat loss and adding metabolic training stimulus to really increase caloric output
So to help you, I would definitely drop the Cardio and see how body reacts , if you don’t change much, which I often see from that kind of liss, then look to just play with food and then use the things I have mentioned above to further increase cal output again, and then if still need to get leaner re add some cardio
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I don’t like pwo liss AT ALL, I feel this period should be focusing on replenishing glycogen stores and making the most of the hormonal response to training that allows us to maximise protein synthesis – so elevating insulin from high gi carbs and combining with a complete protein source. Furthermore cardio elevates ampk, which down regulates mtor, a hormonal pathway that maximises protein synthesis. So let’s be sure to make the most of this phase
If she needs to expend more energy, am Cardio is wise and then monitoring steps through the day
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I feel any and all cardio will eat into leg mass unless you start lean and have really solidified your strength , so you don’t drop any at all in prep. That being said if your lean, and incredibly strong you could focus more on calorie reductions and increasing NEAT levels
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Update ,
Food will have to go up again next week as right now body isn’t gaining weight all that easy.
I’m 261.5 and a little leaner , so the cycle is doing its thing but atm I’m trashing through the food.
These last two sessions have been 660 carb on a training day and gained no weight weight at all. Next week il go to 750 carb. Once that pwo meal is 400g carbs it does make the meal following it a bit harder. anywhoo on we push 🙂 , 275 won’t happen without sufficient calories, it’s just Been a lot easier to push up in the past
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Michael , I really encourage you to watch my videos that talk about nutrition. I mention it A LOT, ( like A LoT A LOT) that your carb intake should match your energy demands! If you are active , and a busy person who is depleting glycogen stores all day, you need carbs. If you are sedentary , you need less calories and less carbs
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