[Andrew]

@Clare Thanks for the reply. It used to be a dirty cheat meal. Had bad problems. Have switched it up to a Clean cheat meal. 500g steak 500g rice 1 tin of beans.
This is a lot more food than im used to and definetly feel full/bloated after. Do you think its the amount im eating rather than the food itself?
Perhaps next week i should go for 250g steak 250g rice and assess. Would be over the moon if that fixed my dilema. Also no, i feel no desperation to have a cheat meal, more just a routine i have had years

[Andrew]

Intolerances are Gluten Dairy Yeast

[Andrew]

Hi. Diary and gluten intolerance here. I avoid all diary products and everything with gluten. In the past I tried to introduce small amounts to check if I could tolerate but was unsuccessfully. However is Very individual.

Thanks for the reply Jessy. Would be interested to know if you can get away with cross contamination while being Gluten Intolerant? So not actually eating Gluten products but eating food that had been around them

[Andrew]

Please see my log. You will
See how I manage avoiding all the things you mentioned

How can i find it?

[Andrew]

Hey mate
Tbh I don’t see much merit in doing IF unless you just want to drop weight
If you want to build muscle and improve body composition as opposed to just losing scale weight, you really need to stimulate protein synthesis as often as possible when awake, which means a minimum feed of 20g protein every 2-3 hours throughout the day.
Even with your large pre gym meal plus the post you’re likely not even hitting a gram of protein per lb of bodyweight.
The two bananas at 12 are serving you with roughly 50g carbs but again no protein spike. I would really aim to get in the habit of getting meal one in within 30 mins of waking and thereafter a protein feed every 2-3 hours until bed time.
Since you have an active job I’m guessing the IF is convenient due to time constraints. I would just use meals that are very convenient and require little prep, ie 150g beef and a wrap with veg, 30 pro , 30 carb , meal done. Other meals could be oats + whey , greek yoghurt and fruit etc
Stuff like this spread evenly throughout the day will improve your digestion as it’s small and frequent
The monsters may well be upsetting your stomach, try removing them to see if there’s any improvement. Equally, pizza and Ben and Jerry’s will probs be causing some GI stress, if rectifying your digestion is a goal of yours I would just cut that out altogether.
If your baseline diet day to day had more kcals you may not even be inclined to have an off plan, as you’ll be eating plenty and often ?

Thanks for the reply Niki that was helpful. As of today i will completely rearange when i eat my meals. Will start spacing them out more.

Will see if that helps everything before i make loads of drastic changes. Then can always change more things if needed.
Are Monsters bad for digestion do you think? Have 2 a day religiously but probably wouldn’t kill me to cut them down.

[Andrew]

Eating smaller meals will help. You can eat 4pm meal in two separate meals.
Why IF? Just wondering!
Are you eating peanut butter post workout? If so…fats post workout are not ideal.
Hope that can help.

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@jkelly.ross

I will give eating smaller meals a go as that seems to be bought up often when it comes to this question. Pb post workout and the if was purely for the convenience tbh

[Andrew]

What are your goals? I don’t like the look of this set up personally. All you’re eating is 2 bananas and 2-3 monsters all day until 4pm? and then a huge meal pre workout? small meal post.. and Pizza, chicken strips and ice cream once a week? I think sorting your diet out will help you a lot with your digestion.

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Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Thanks for the reply. Goal is too get lean already lost 6kilos over few months gradually dropping things when neccesary. Do you think Fasting is a bad ideal in terms of digestion? The reason i do it is because i feel like it benefits my energy levels and prefer a big rather than small meals

[Andrew]

If it always happens after you eat this, then I would definitely say that it has something to do with your problem. Likely due to the high sodium content of the meal and that you’re probably not taking in enough fluids to help flush some of the sodium from your body. Try drinking more water after the meal and make sure you’re hydrated during the day.. or eat something different.

_________________________________________

Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Yeah that sounds like exactly the problem. I drink like a race horse during the day, but when the cheat meal comes around i just eat my food then go to bed.

Would a couple of litres of water post cheat meal avoid the problem in future? Is it best to avoid this meal? If i can keep it i would like to.

Apple cider Vin and digestive enzyme afterwards aswell maybe?

[Andrew]

Mate I get exact same thing I can legit only do one working set and must be at the very end of my session because it fucks me up so bad. Could be the fact we’re just it conditioned enough for it just yet. I wound suggest that’s the case assuming all other variables are in place.

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http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the mInstagram – @Joeballingerfitness

Good to know im not the only one! Will roll the dice and do a few more sets in a week or so and see how i get on. Thanks

[Andrew]

Hydrate well , add electrolytes & stretch between sets it helps

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http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

I drink like a race horse so im almost certain it cant be that, google doesnt say much either

[Andrew]

try taurine (+drink lots of water to hydrate well)

Will look into that thanks.

[Andrew]

sounds more like tendon – i would go see someone asap
make sure your joint supps are perfect to – do you use any?
and also avoid the movements that cause ANY pain what so ever until you know the reason ????

_________________________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Tendon, i defo agree. I dont use any joint supps and never have, could you please suggest some that work? Thanks????????

[Andrew]

I would see a good sports physiologist to make sure what actually is the problem. And till you know what causes the feeling i would avoid every exercise or angle that causes the feeling. Maybe pre exhaust for chest with some flys.

Thankyou i think something like pre exausting the movement with a movement that feels good would be great. Will also look to get it checked out

[Andrew]

Are you saying that you think your elbow is going to snap.. as in the bone? Sounds like an angle issue, particularly if shoulder pressing is ok. However, it will be difficult for anyone on here to say for sure what’s going on without guessing. I would go and see a specialist face to face to take a look at you properly and advise further.

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Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Thankyou, i definelty dont want to cause any more damage so its defo worth me getting it looked at

[Andrew]

hey
is it both or just 1 elbow?
which exercises cause the pain?
once you can pinpoint the angle that causes issue, you may be able to work out what is wrong – with help of a physio/similar
does it feel like muscular pain? or tendon? or nerve?

_________________________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Just my right elbow. Today was flat db press when i started feeling it, had a more suttle feeling during my db flys and even slightly with lateral raises. I dont know if they only started feeling weird because the db press triggered it (made them sensitive) i have never had anything like it so not sure what it is, tendon or bone, doesn’t feel like a muscle pain.