[Jessy Kelly]

If you want everything to be 1000% correct then it would have to be all uncooked.

Cooking meats or carbs differently even by 1 minute will impact how much it weighs

Biggest example

300 g raw chicken I could cook down to 140 g Cooked

It will still have 60 G protein in same breath I could make it weigh 210g…

Hope you see what I mean here

Yes, thank you Kuba! For this reason I felt kind of… lost! And try to figure out… budgeting the amount from raw is kind difficult. Only way timing the grilling time and stick to a way of cooking….no matter inconvenience!

Thanks!

@jkelly.ross

[Jessy Kelly]

Okay! Thanks! I can understand Hilly! I did not think about buying food already cooked! They must to buy always in the same shop so…or doesn’t matter the way it’s cooked? I try to understand because I can go paranoid if I go over! …find more difficult but it’s me! If I want to change my way to cook my chicken I feel lost! If my grill is broken and I can not use it..need to try to cook chicken in different ways and then to put on the scale! See the difference…Just to know! Of course I understand about adherence matter..so I m an outlier here!

I m a raw weight lady Kevin! 🙂
Btw thanks! Always good to hear from others perspectives!

@jkelly.ross

[Jessy Kelly]

Hey Hyacine – My apologies I am late to this.

Welcome to the team and its great to have you sharing all of your information.

couple of questions from myself I like to ask most experienced people.

Have you found there is a shelf/limit to how much working volume per body part per week is best for most or do you find the variability huge.

In terms of protein consumption – What amounts do you like to use with clients male and female and does this differ from prep to off season?

Cardio – Are you a LISS or HIT proponent or mixture and if it differs in what circumstances? For instance I prefer LISS for most but find HIT of benefit for females and especially those with stubborn lower bodyfat. They seem to not loose muscle/flatten like males do IME.

Again good having you here and I look forward to many discussions with yourself and Stefan.

AHH this is so interesting! I m the kind of lady! Any kind of HIIT cardio? Stair master or any kind of like treadmill sprint? HIIT on stair master is the way? Do you think so?
Do you think that it is a general characteristic of women that don’t loose muscle doing HIIT? (If high pro diet and keep intensity on weight training! I guess) …Thanks for this!
0 o

@jkelly.ross

[Jessy Kelly]

Yes, tried it and was ok! Thank you so much! I was worried about it specially bc was in my Postworkout meal and in the past with some products I almost fall on the floor! Ahah the last thing you want after a workout! ..

Some rice brands market themselves as gluten free! … They are playing well! ahah spend money for steaks! 🙂

Thanks!

@jkelly.ross

[Jessy Kelly]

Hey Kelly. The key here is like some of the guys have said. Try to get in a nice relaxed state before you go to bed, get all your jobs and meals done as early as possible and try and have at least an hour before bed where you just let your mind and body wind down otherwise you can feel restless throughout the night even if the session was in the morning.

Thanks! Should try! Like lying on the bed…relaxed! Need to change my “everything” …kind of hyperactive! I will find a way! Thanks!

@jkelly.ross

[Jessy Kelly]

Hi Rhea, 🙂 ahhhh so your hack squatting w/foam roller! Why this? Muscles Recruitment? Sooo curious! Thanks!

@jkelly.ross

[Jessy Kelly]

Yeah I’m the same after a really intense leg or pull session. If you lay there and rest your body is still recovering you’ll eventually drop to sleep. I find putting my phone out of reach a little earlier than usual on these days helps get body ready to sleep

Thanks! Try to have a sleep hygiene kind of routine! Ahah not perfect there! …even with my phone in a “not reachable place” when I don’t sleep…go to check it out just BC I don’t know what I should do…

Btw you are amazing! Saw your posing on IG you look sooo great!

@jkelly.ross

[Jessy Kelly]

Thanks for your replies! ???? I m training in the morning! Yeah I think that it’s my CNS, and it’s the day usually I m more productive and my brain doesn’t stop. After my sesh have some many ideas about job, life, scheduling things, crazyyyyyy!… I will try halcyon 4-8 caps post workout ! “depending how hard the session was”
Relatevely to my strength…I try always to overloading more…not on all exercises but the most “improvement” body part exercises. So yeah If I can say I go hard and heavy! Always destroyed afterwards! ✌????

Yeah, I will review my all training plan. Getting a pro help. Added a further rest day since a week. I thank you all the pro on the forum for this…even I m not (still) fan of rest day…I m changing my mindset after being here! 🙂

Thanks for your suggestion! Try this suppl soon! Have a great day!
Cheers
Kelly
@jKelly.ross

@jkelly.ross

[Jessy Kelly]

Ohhh this a great news! Thanks for your replies! ✌???? Saving lot of money!
Many brands play the gluten free game!
Going to buy just in few hours! Update here how going! Thanks a lot!

Cheers!
Kelly

@jkelly.ross

[Jessy Kelly]

Just preference I guess. No firm reason as to why. If you prefer to weigh everything uncooked, then ask the coach you’re working with for uncooked amounts or convert them yourself. The important thing to remember is that which ever way you choose to weigh and cook your food, keep it consistent, then your data and feedback will always be true with no obscure fluctuations.

Honestly I m adapting to my coach 🙂 but I found not precise, you can waste food too. It’s very complicated to manage precisely. I grill my chicken but sometimes I grill for longer and weight can change. The conversation is not precise. It was given 130gr of cooked chicken and well I tried several times to weight raw, cook, weigh cooked and was always too different. I need to find a medium range!
I was thinking was rational, btw humbly eyes is not pragmatic approach. Practical!

Thanks for your reply! 🙂

@jkelly.ross

[Jessy Kelly]

Hi Hyacine,
Come back with some questions! 🙂
(Got many ahah everrryday something to question!)
Btw if there is a general, women need more time of prep Vs men? For example myself I don’t lean out easily on lower body. Holding fat and honestly I don’t know if I got some muscle under all fat! 0 0 LOL ???? I guess some! It’s an hormonal matter?
Sorry for all my questions, maybe amateurs kind of… keep learning! Thanks! 🙂
Kelly

@jkelly.ross

[Jessy Kelly]

Thanks!
Well..I m always in sore 🙂 added a rest day as my upper is in need! Try my best about intensity, I m sure that it will be never enough! I make sure to give all when I train…

Do you include a warm up set before to go heavy?

Pushing more harder so… thank you!
I ll be guided soon!

@jkelly.ross

[Jessy Kelly]

J K wrote:

Lower Load day.. adapted again because deadlifts are still out. I may attempt them again next week, but we’ll see. Today was a good one though! Another pb on the Belt squat hitting 200kg for 8 today, so super happy with that. This machine is excellent for really loading the legs with no lower back pressure or strain, so highly recommend it if you have one available and have any kind of back issues.

The rest of the day will be spent in my pjs recovering now 
Lying Db hamstring curl – 1 set of 13

Leg ext – 1 set of 10

Belt squat – 1 x 12, 1 x 8

Leg press – 1 x 20

Barbell Glute bridge – 2 sets of 12, 10

Reverse hyper machine – 1 set of 16 reps – hold at peak contraction for 2 secs with a controlled eccentric

Abductor – 1 r/p

Hanging Leg raises for abs – 2 x 15 BW

STRETCH

Calf raise – 3 x 12, 11, 10

Hi Clare, just wanted to ask .. you are doing just 1 set on same exercise!…off season intensity matter? Maybe you are hitting legs frequently? …so 1set is enough apparently? Ahhh curious! Currently I am performing 2 sets at least! Thanks!

—–

Intensity doesn’t equate to volume. I can put enough intensity into one working set and go all out to failure if needs be. I hit Legs twice a week, but you need to look at what else I’m doing within that session. There are only so many working sets I can perform effectively throughout a session before my recovery takes a hit. Adding in volume for the sake will only result in less effective sets being performed and poor recovery going into my next session.
Does that make sense?[/quote]

Thanks for your reply! Well it is make sense in a full program long term! So maybe I m over training them or your intensity is far from mine… feeling always like dead after legs but I guess it is “normal” …
Thanks, it’s interesting! Have a great weekend!

@jkelly.ross

[Jessy Kelly]

Delts are also an area i need to bring up just like Clare and I have a similar set up on my push day where I start with the lot raises and then go into a press. I feel it helps my shoulders be ready to smash my press a little more

Are they are burning? I feel them like crazy… then cable raise I m Not sure about form! ( Don’t feel natural )

Btw I tried with the ankles staff and I did not like how I was performing. So…
I really feel better with free weights, need to try the machine. Do you use the machine for delts?
Thanks!

New gym new machine! Candy shop 🙂

Kelly

@jkelly.ross

[Jessy Kelly]

Heureuse pour ton success! 🙂
.. following you on IG!
Just wanted to say congrats! Well, I will come back w some questions! 🙂
Cheers!
Kelly

@jkelly.ross