[Andrew]

The obvious choice here is as above

Drop the chicken.

It’s more or less a fact if we eat the same foods over n over we eventually build up issues.

I see this all the time with digestion focused clients

Thanks Hilly. Im not big on fish if im honest. Is turkey a good switch and i am a fan of that

[Andrew]

theres an oral version which does waaay better job when it comes to digestion, and gut flora – go to biolab.shop – they got an UK storage – with code Dejwik You get all peptides with 7% off
200mcg pre bed does wonders

Very interested Dawid im looking to purchase with your code. There are some suggesting 5mcg and other suggesting 200mcg. Is there a reason for this

[Andrew]

Firstly completely take out processed foods from your diet. Take out all Sweetners and Soda from your diet. The amount of BS in sodas will absolutely erode your gut lining which will cause chronic constipation.

Once you have done the above it will take time to repair itself so you may still experience problems but see it through.

It could however just be something you are eating. Try a low Fodmap and consider getting a Intolerance test but dont rely on that completely

[Andrew]

@K very re-assuring. Thankyou

[Andrew]

Hey Andrew.. I can guarantee almost everyone that has dieted to a large extent has at some point or another binged, no matter how big or small that may be so you are not alone.
4 days of cramming food in will have had an impact on the was you look, more so the leaner you are. Also the scales
.
However all is not lost. As long as it’s nipped I’m the bud now you can rectify this. Drop back to your cardio/exercise and calories you were on before and get the excess water weight off. This may take 5,7,10 days to get weight back down but it will come off just keep persevering until you are back there and then go ahead with your initial plan.
.

Thankyou Jimmy. I have never done this before. Can i expect to look the same as i did 3 weeks from now?

[Andrew]

What are your macros.
This is pretty normal for a natural dropping this much weight
Very well done

Thanks Hilly. The transformation has been amazing.

I have never tracked a macro or calorie in my life. Simply dropped food over time

M1 4rice cakes 1 banana
M2 180g chicken 100g broccoli
M3 6rice cake
M4 180g chicken 200g rice 100g broc
M5 post 80g oats water.

Used to have whey etc but had a lot of digestive problems so since cut out past 2 months. Hope this helps.

So you saying this is normal is a relief, have you personally seen it and should i go back to normal once maintenance comes? To be honest, another kilo and im ready to maintain!

[Andrew]

Pic 2

[Andrew]

Hi Andrew, that seems like quite a fair amount of broccoli! I don’t like veg so I never eat that much. Definitely try and vary the source and see if that helps. My go to is sliced green beans!

Fair as in an Ideal/good amount or Fair as in too much?

I recently found out the rice with this meal containts Yeast extract. Im Yeast intolerant. Could this be my problem?

[Andrew]

@Hilly i have just found out that the Rice i use contains Yeast Extract. Im Yeast intolerant. Im
Not sure if Yeast and yeast extract are different but could this be the cause? Feeling hopefull

[Andrew]

@Clare I have just found out that the Rice i use contains Yeast Extract. Im Yeast intolerant. Im
Not sure if Yeast and yeast extract are different but could this be the cause? Feeling hopefull

[Andrew]

I would drop the broccoli it’s very common in disrupting digestion

Will certinally try this. Is there an amount of raw Spinach you would reccomend for my daily intake?

[Andrew]

Look into low fodmap foods bud.
This is a big fix for a lot of people

Will certinally try this. Is there an amount of raw Spinach you would reccomend for my daily intake?

[Andrew]

As Clare said not ideal in a pre workout meal. I can’t digest broccoli as well.  Sometimes it’s how you cook them too. you digest more easily when cooked for longer. Some nutrients break down when they’re exposed to heat, Spinach for example.  However you can eat raw too. Personally I digest them better when cooked.

Good to know its not just a Me problem. I will give spinach a good. Thanks for the help as always

[Andrew]

I eat 3 hrs before i train. I will lightly steam Spinach, what quantity of spinach is best and how often?

I thought you said an hour. If 3 hours before, then your chicken and rice should be fine with a little added fat.
Don’t stress over amounts of spinach, just a handful with meals away from training. [/quote]
Thanks for the help Clare you’re always a great help

[Andrew]

@Clare thanks for this. Can spinach be eaten raw? I have pre workout around hrs before i train.
Should i take veggies out of my pre workout and add it onto another meal?
Also, considering spinach will be my only green how much should i aim to eat a day?

I wouldn’t have any veg pre workout. If you’re eating an hour before training, switch to Cream of Rice and whey.
You can add spinach to other meals, but I’d lightly steam it. Take a greens supplement such as Veggie-Might to increase your micronutrient intake. [/quote]
I eat 3 hrs before i train. I will lightly steam Spinach, what quantity of spinach is best and how often?