[Liam Duffy]

When increasing the diet; I would increase both ntd and td at same time to keep them not too far from each other in terms of kcals diff

350/300kcals difference btw both is a good average.

On mens you can easily see body compo through the complete mid section 360 degrees

Lower abs, and lower back, love handles. Thats most of the time the primaty zone of unecessary storage yes.

Sometimes some mens can store also in hips and glutes more women like, so imo check if those zones stay “decent” cause you will gain a bit of fat yes but the overall look needs to remains “decent”

If you hesitate each week or every two weeks about what you need to do; you can post here you check-ins pictures and ask us for an opinion, we are here for this 🤩

back

[Liam Duffy]

When increasing the diet; I would increase both ntd and td at same time to keep them not too far from each other in terms of kcals diff

350/300kcals difference btw both is a good average.

On mens you can easily see body compo through the complete mid section 360 degrees

Lower abs, and lower back, love handles. Thats most of the time the primaty zone of unecessary storage yes.

Sometimes some mens can store also in hips and glutes more women like, so imo check if those zones stay “decent” cause you will gain a bit of fat yes but the overall look needs to remains “decent”

If you hesitate each week or every two weeks about what you need to do; you can post here you check-ins pictures and ask us for an opinion, we are here for this 🤩

thank you for the reply! Here are my check-ins from this morning, thank you!😄 (can only attach 4 photos, the two back photos are attached in the next reply).

[Liam Duffy]

Thanks for the responses everyone! If anyone can comment further, I was wondering how often i should be adding food. I understand scale weight is not something to chase, but what aspects in checkin photos should i be assessing?

The basics – I look to increase food if weight has not increased for 10-14 days and we feel body composition is in a good spot.

However there are other factors that go into it but can only be determined based off your own previous experiences. For example if you seem to gain fat easy[/quote]

Thank you for the reply, how often should we look to increase NTD calories? I plan on making the changes you mentioned in your previous message for now. Also for assessing check-ins, do we look at the abdominals as a primary factor?

[Liam Duffy]

Have you done a few rounds of this already? If so how was recovery?

How many rest days do you have between Legs B and Push? Just the one?

Thank you for the reply, just one rest day in between. Been running this for 6 months now, the unilateral non chest supported row and the v bar tricep pushdowns have not progressed much if any. The other movements have been slowly progressing. I had beat colon cancer last year and just started training again since February. The pull day is very short, usually only takes me about an hour to run through. The upper day can sometimes take two hours or more to complete.

[Liam Duffy]

Would love some feedback on the variation, exercise selection volume and etc…

• This reply was modified 1 month ago by  Liam Duffy.

[Liam Duffy]

Thanks for the responses everyone! If anyone can comment further, I was wondering how often i should be adding food. I understand scale weight is not something to chase, but what aspects in checkin photos should i be assessing?

[Liam Duffy]

Hiya Liam, the guys above have given some really great advice. Please do let us know further, is your hesitation around pushing up food purely because of your A1c? How long ago was this and how has it been recently (if you know) if it is because of that, the advice below is solid

This was about 2 years ago, currently my HA1C is sitting at 5.2. I kind of developed an eating disorder about a year ago and really afraid to eat even in a 50kcal surplus.

[Liam Duffy]

Current TD Nutrition Setup:

Pre (first meal of the day) 1.2hrs prior:
30p 70c 5f
Intra:
25c
Post:
50p 80c 5f
M1:
40p 70c 9f
M2&M3:
40p 70c 11f
M4:
15p 37c

Was wondering when and where (which meal) to add food to. When should i increase for NTD? (exact structure but less carbs for NTD atm, 600 cal diff). Weight has been stalled for 4 weeks but lifts are progressing by micro plating.

[Liam Duffy]

Curcumin ( make sure it’s a patented raw , if your getting turmeric , genuinely stop wasting money, does literally nothing ) , keep away from training

The rest is fine on wake

Thank you for your reply, do you think i should also keep NAC away from training?

[Liam Duffy]

I wish they were on iHerb ;(

[Liam Duffy]

For some added context: I am currently 19, pursuing bodybuilding has been helping me through depression and given me a reason to continue pushing through life. Currently unable to affording coaching due to the sudden financial stress that has come with the passing of said guardian. I am currently working full time while in university hoping to pay off student loans and save for coaching. Making the best of my circumstances, i’ve been going through all the educational resources available online for guidance.

[Liam Duffy]

its all about tapering up to suit your needs. Can you just keep tapering TD food up of course and some generally do this. I do first to a point but we grow as we rest and we refuel as we rest so food is just as important there so for most people I dont keep it super low and then same all the way through.

There are no rules – just figuring out what works for you based on response and the things you see play out as you track them

Thank you for the reply, how much carbs do you usually every adjustment add and is there a rate of gain you try to aim for?