[Joshua Roper]

Thanks for all the help, i really appreciate it

[Joshua Roper]

Thanks loads, would you follow Jordan Peters FB and do 1 top set of everything or tweak the volume in any specific way?

[Joshua Roper]

After marathon i will then prioritise bodybuilding again for a while and then have running as a secondary thing. I just don’t know what split and volume/frequency to train at.

[Joshua Roper]

Im doing 4 runs a week. 1 long run then 3 easy/tempo runs per week. My long run distance progresses weekly, same as my other run mileages. My gym work would probably be leg focused as of right now 1) to improve my running and 2) they are relatively lacking so its good to bring them up from a bodybuilding perspective.

[Joshua Roper]

This is just a one off. I think it’s from bringing back squatting as i temporarily stopped due to a pain in my knee. I did it again for the first time in a while the other day and that’s where i believe the soreness is from. I’m going to rest an extra day though amd hope im recovered by tomorrow to make progression easier and if not recovered I’ll still go and adjust my quad volume. Thank you for the help

[Joshua Roper]

How much of a decrease / increase in fats and carbs would you recommend?

[Joshua Roper]

Training Day Diet Plan

Meal 1 (0g Carbs, 52g Protein, 24g Fat)
• 5 whole eggs
• 100g lean ground turkey
• 1 tbsp olive oil (for cooking)

Pre-Workout (80g Carbs, 52g Protein, 16g Fat)
• 100g oats
• 1 banana
• 1 scoop (30g) whey protein
• 15g peanut butter

Intra-Workout (80g Carbs, 52g Protein, 0g Fat)
• 80g Orange juice
• 1 scoop (30g) whey protein

Post-Workout (161g Carbs, 52g Protein, 0g Fat)
• 300g cooked jasmine rice
• 150g chicken breast
• 1 tbsp honey
• 1 apple

Meal 5 (80g Carbs, 52g Protein, 16g Fat)
• 250g sweet potato
• 150g lean ground beef (5% fat)
• 1 tsp olive oil (for cooking)
• 50g cooked green beans

Meal 6 (0g Carbs, 52g Protein, 24g Fat)
• 200g steak
• 1 tbsp olive oil (for cooking)
• 50g peanuts

⸻

Rest Day Diet Plan

Meal 1 (0g Carbs, 40g Protein, 42g Fat)
• 4 whole eggs
• 50g cheese (cheddar)
• 1 tbsp olive oil (for cooking)
• 30g peanuts

Meal 2 (60g Carbs, 40g Protein, 14g Fat)
• 100g oats
• 1 scoop (30g) whey protein
• 15g peanut butter

Meal 3 (60g Carbs, 40g Protein, 14g Fat)
• 200g cooked jasmine rice
• 120g chicken breast
• 1 tsp olive oil

Meal 4 (60g Carbs, 40g Protein, 14g Fat)
• 200g sweet potato
• 120g ground turkey
• 1 tsp olive oil

Meal 5 (60g Carbs, 40g Protein, 14g Fat)
• 200g cooked white potatoes
• 120g lean ground beef
• 1 tsp olive oil

Meal 6 (0g Carbs, 40g Protein, 42g Fat)
• 200g steak
• 50g peanuts
• 1 tbsp olive oil

This is something that fits what i need but before i strictly follow it, are there any tweaks you would make to it?

[Joshua Roper]

Sorry, thought i had sent my needed macros too but must’ve forgot.

My goal is just to build as much muscle as possible, I’m currently doing Full body every other day and im getting about 20k steps a day sometimes 30k as my job involves a lot of walking, cardio related i typically only do that. I used the diet planner on the site and i have the following macros

Training Days

Meal 1 : 0g carbs, 52g Protein, 24g Fat

Pre workout: 80g carbs, 52g Protein, 16g Fat

Intra workout : 80g Carbs, 52g Protein, 0g Fat

Post workout : 161g Carbs, 52g Protein, 0g Fat

Meal 5 : 80g Carbs, 52g Protein, 16g Fat

Meal 6 : 0g Carbs, 52g Protein, 24g Fat

Rest Days

Meal 1 : 0g Carbs, 40g Protein, 42g Fat

Meal 2 : 60g Carbs, 40g Protein, 14g Fat

Meal 3 : 60g Carbs, 40g Protein, 14g Fat

Meal 4 : 60g of carbs, 40g Protein, 14g Fat

Meal 5 : 60g Carbs, 40g Protein, 14g Fat

Meal 6 : 0g Carbs, 40g Protein, 42g Fat

[Joshua Roper]

Sorry to ask here but it’s not letting me create a forum for whatever reason. Can i get help making a diet based on my daily macros, there aren’t many foods i don’t like and mince is probably my favourite meat.

The macros i need daily are
160g protein
84g fat
403g Carbs

I can eat anytime except 1pm-4pm and 5pm-9pm

I typically train in the mornings around 9am.

Sorry again for posting here but it won’t let me create a forum, any help will be great.