[Liam]

See my post on your other thread as its very much the same for this

Hi Hilly mate

I currently do 45min cardio on RD, for just general overall cardio health. Finish this at roughly 7:30am. The first two meals are lower carb (15g), and I have my first higher carb meal (100g) at around 4pm.

Is it worthwhile spending most of the day, having performed cardio, with only 30g carb in the system? Would that keep my body responsive in your view? Or would it moreso be worth putting the 100g carb meal immediately after cardio as M1, for recovery purposes, and then run the 15g carb meals as M2 and M3, instead of M1 and M2?

Hope that wasn’t too wordy. Thanks for taking the time to reply ?

[/quote]
What is your goal ?[/quote]

The goal overall is to progressively and patiently gain 200g a week, get the most out of performance in the gym. Cardio is just a way to stay healthy/fit, doing it once every 3 days. I don’t want for cardio to take away from recovery, so just wondering if you would put that high carb meal after cardio, or leave it as I have it. Cheers

[Liam]

food sources look ok if they digest well.

If its helping you reach your goal then I see it as ok.

I would be having some added fats in that last meal TBH

Are you natural or enhanced as this fan intake is on the lower side.

However all of this is irrelevant as we dont know what the goal of the meal plan is

Hi Hilly mate, thanks for taking the time to reply ?

I am natural, and the goal is just to progressively and patiently gain roughly 0.5lb a week until appetite goes or I get fat, whichever happens first. As the above post says, this is giving rise to an average 200g gain a week at the moment.

Total fat when all incidental macros are included is 70g. I am running 2-on 1-off, with rest day total fat adding up to 100g. So this puts me at an average fat intake of 80g across the 3day period. Would you see value in increasing fat on TD above 60g from direct sources/70g total when indirect are included?

Does having higher fat (100g total/90g from direct sources) on RD allow me to run fat lower on TD, or does it not quite work that way.

Thanks for your time mate[/quote]

Makes a lot of sense what you are saying with regard to consistent fat intake to support hormone function. Appreciate it Hilly mate, will reshuffle the fats PWO, move to 70-80g daily of fat and change the intra as you have suggested. Cheers for taking the time and providing feedback 🙂

[Liam]

See my post on your other thread as its very much the same for this

Hi Hilly mate

I currently do 45min cardio on RD, for just general overall cardio health. Finish this at roughly 7:30am. The first two meals are lower carb (15g), and I have my first higher carb meal (100g) at around 4pm.

Is it worthwhile spending most of the day, having performed cardio, with only 30g carb in the system? Would that keep my body responsive in your view? Or would it moreso be worth putting the 100g carb meal immediately after cardio as M1, for recovery purposes, and then run the 15g carb meals as M2 and M3, instead of M1 and M2?

Hope that wasn’t too wordy. Thanks for taking the time to reply 🙂

[Liam]

food sources look ok if they digest well.

If its helping you reach your goal then I see it as ok.

I would be having some added fats in that last meal TBH

Are you natural or enhanced as this fan intake is on the lower side.

However all of this is irrelevant as we dont know what the goal of the meal plan is

Hi Hilly mate, thanks for taking the time to reply 🙂

I am natural, and the goal is just to progressively and patiently gain roughly 0.5lb a week until appetite goes or I get fat, whichever happens first. As the above post says, this is giving rise to an average 200g gain a week at the moment.

Total fat when all incidental macros are included is 70g. I am running 2-on 1-off, with rest day total fat adding up to 100g. So this puts me at an average fat intake of 80g across the 3day period. Would you see value in increasing fat on TD above 60g from direct sources/70g total when indirect are included?

Does having higher fat (100g total/90g from direct sources) on RD allow me to run fat lower on TD, or does it not quite work that way.

Thanks for your time mate

[Liam]

hello all ?

good day today – rest day from weights

last 2 sessions were great – nice and strong

my knee is feeling a little inflamed so ill just be aware of that, i dont see it as an issue and it wont stop me from doing or pursuing!

weighed myself yesterday just out of curiosity….

lets play the guess the weight game!?

ill provide a few facts

assistance free for 6 months

stage weight = 152lbs / 69.1 kg

heaviest off season weight last session = 185 ish lbs / 84 kg

place your bets!

70.6 !?[/quote]

thats scary close …. 70.65![/quote]

What do I win haha! Just kidding 🙂 just applied a bit of logic, you likely aren’t carrying the same muscularity, and you are not in the same stage condition. But you are still holding most of the mass, and are in v good shape. So thought it would be roughly the same!

[Liam]

hello all ?

good day today – rest day from weights

last 2 sessions were great – nice and strong

my knee is feeling a little inflamed so ill just be aware of that, i dont see it as an issue and it wont stop me from doing or pursuing!

weighed myself yesterday just out of curiosity….

lets play the guess the weight game!?

ill provide a few facts

assistance free for 6 months

stage weight = 152lbs / 69.1 kg

heaviest off season weight last session = 185 ish lbs / 84 kg

place your bets!

70.6 !?

[Liam]

Rest day today. Usual bits and bobs and some massage treatment. I’ve also had a slight amendment to my training day diet after checking in with Hyacine, so I’ll post the full diet again below:

*ALL COOKED WEIGHTS

TRAINING DAY DIET

Meal 1: 40g iso, 100g COR, 1 yolk, 10g almond butter, cinnamon, 100g pineapple

Pre training meal: 45g iso, 100g COR

Intra training: 15g EAAs, pink salt

Post training: 35g iso, 1g vit C, 40g puffed rice

Meal: 150g chicken, 300g white rice, 100g green beans

Meal: 150g chicken, 300g white rice, 100g green beans, 100g pineapple

Meal: 150g chicken, veg, 300g white rice, 1 whole egg

Meal: Pre Bed: 150g lean beef, 15g macadamia nuts, veg

REST DAY DIET

Meal 1: 40g iso, 70g COR, 1 yolk, cinnamon, 100g pineapple

Meal 2: 150g chicken, 100g white rice, 100g green beans

Meal 3: 150g chicken, 100g white rice, 100g green beans, 100g pineapple

Meal 4: 120g chicken, veg, 100g white rice, 1 whole egg

Meal 5: 3 whole eggs, 200g white potatoes

Meal 6: Pre bed: 150g lean beef, 15g macadamia nuts, veg

Hi Clare 🙂

I noticed you have 1g vit c pwo. I had always thought that it was best to separate anti-inflammatories away from trraining window as far as possible, so as to not blunt inflammatory effects of training. Am I incorrect, and missing something, or is this something that has worked for you? Just curious 🙂 Cheers

[Liam]

Not a bad day tiday.

Lost 3 hours with a upset baby at 7am lol.

Was up at 2am with a client in New Zealand.

Another win so super happy there.

Work then legs.

Did something I heard on FA podcast n wish I hadn’t ha

I just did this stupid leg press thing Ian V n Foaud we’re talking about

Seperate sets

1pps x 10
2pps x 20
3pps x 30
4ppz x 40
5pps x 50
6pps x 60
7pps x 70
8pps x 80.

I got the 6pps for 60 n that was me done.

Man I was ruined ??

Trying our first night away from baby for a few hours tonight.

It’s not going well so far. We are n hour late ?

Did you go back down, as in back to 5pps x 50, then 4pps x 40 and so on and so forth until the leg press is empty again. I think they said that was the way it was meant to be done… destroyed me as well…

[Liam]

Sorry for the triple post, not sure what happened there…

[Liam]

Hey AJ,

How did your hunger levels respond to the addition of 150c?

Thankyou for keeping such a detailed and consistent log, I for one really appreciate it!

Cheers 🙂

[Liam]

Hi Hyacine,

can you also share some details/info about Terrence’s peak for the Arnolds!

Cheers 🙂

[Liam]

Hey all, sorry I’ve been a little awol! I’ve been in hospital for a few days. I’m home now and getting there slowly I’m going to do a full overview of what’s happened tomorrow for you all. I’m currently still not training and probably won’t be for another week or so. But today consisted of 1 dog walk and pottering around the house inbetween naps and client work. Nothing too crazy I’m just taking it steady whilst I recover and get back on my feet x

Hi Kamara! I’m glad you are out of the hospital and back at home recovering, I’m sure you’ll be back at it before you know it. Hope you feel better soon 🙂

[Liam]

In the gym again today for a baseline volume Pull session, no hip hinges or big movements as I’m still tiring quite easily and don’t want to put myself back in a hole recovery wise. Strength isn’t too bad considering and will hopefully build back up again steadily, along with my endurance over the coming weeks.

Also new diet changes are through from Hyacine, which I’ve indicated below. We’ve agreed to let me just feel things out in the gym this week by myself, before he has input into my training, so that will likely come in to play sometime next week, which I’ll keep you posted on.

*All cooked weights

TRAINING DAY DIET

Meal 1: 40g whey Iso, 70g COR, 1 yolk, cinnamon, 100g pineapple

Pre training meal: 45g whey Iso, 80g COR

Intra training: 15g EAAs, pink salt

Post training: 35g whey Iso, 1g vit C, 50g puffed rice

Meal: 150g chicken, 100g white rice, 100g green beans

Meal: 150g chicken, 100g white rice, 100g green beans, 100g pineapple

Meal: 120g chicken, veg, 200g white, 1 whole egg

Meal: Pre Bed: 150g lean beef, 15g macadamia nuts, veg

REST DAY DIET

Meal 1: 40g whey Iso, 70g COR, 1 yolk, cinnamon, 100g pineapple

Meal 2: 150g chicken, 100g white rice, 100g green beans

Meal 3: 150g chicken, 100g white rice, 100g green beans,100g pineapple

Meal 4: 120g chicken, veg, 100g white rice, 1 whole egg

Meal 5: 3 whole eggs, 200g white potatoes

Meal 6: Pre bed: 150g lean beef, 15g macadamia nuts, veg

Hi Clare,

Glad you’re on the mend! Just out of curiosity, how are you eating that yolk in M1… boiled? or stirred into the COR ahaha?

Cheers 🙂

[Liam]

Hi Corrine!

So glad to see you’re making a reappearance on the log ? Reading your log is definitely one of the things that I enjoy most personally on the site.

What are you goals for the foreseeable future in the gym? Do you have a tangible goal, or are you more focused on an intangible goal such as enjoying your sessions and getting the most out of them?

I understand you’re insanely busy, but if you could give a diet update, I would love to read through it ?

Thanks ?

Thank you Liam! sorry i kept you waiting so long

But firstly, I will have to tell you off for the double R…. ? corinne ? haha

goals…as in strength targets?

squats – i want to get back over 4 plates for a solid 3/4 reps

paused squats – 170kg for 3/4 would be nice

i want to match some all time lifts on high incline smith press, hack squats…so nothing set in stone really

with no assistance and staying much leaner i have to be realistic and patient – i wont bully my strength too fast – i will mix up ranges and stay injury free….over a veryyyyyyy long period keep creeping and getting stronger ?

all my goals in the gym at objective….i cant imagine going in and just enjoying it haha

diet is….

rest day

p – 220

f – 50

c – 300

push & pull

p – 260

f – 50

c – 420

legs

p – 260

f – 50

c – 500[/quote]

In my defence, I went to school with a “Corrine”, so that is the way I spell it when I’m not paying complete attention haha! Sorry, I know people misspelling your name frustrates you!
Just a follow up, you mentioned hitting 4 plates for 3/4, how far off that are you now? I think I saw you squatting 3+ on Jordan’s story fairly recently.

Cheers 🙂

[Liam]

Hi Corrine!

So glad to see you’re making a reappearance on the log 🙂 Reading your log is definitely one of the things that I enjoy most personally on the site.

What are you goals for the foreseeable future in the gym? Do you have a tangible goal, or are you more focused on an intangible goal such as enjoying your sessions and getting the most out of them?

I understand you’re insanely busy, but if you could give a diet update, I would love to read through it 🙂

Thanks 🙂