[LouisMoylan]

Hey buddy, don’t get confused with the weight of carbohydrates to the weight of THE particular carbohydrate! In 100g of uncooked rice you’ll usually get around 75/80g or carbohydrates. So if you want 100g of carbohydrate I would have 125g uncooked weight of rice!

LouisMoylan

[LouisMoylan]

Hey Buddy, only you can really tell if your getting enough rest. Depends on your goals too. I do tend to take more rest days in the offseason when I’m trying to grow and more recovery time.

LouisMoylan

[LouisMoylan]

Good evening guys! Phenomenal push workout today with a close friend of mine and one of my clients! Absolutely killed the workout the pump from PrePare was in sane!!! I missed post workout cardio for an emergency work call once again but I had a long walk around the supermarket doing a food shop before I got home! Blood glucose reading was 3.5 so in great range to eat my post workout meal! Got a heap of meal prep done as I will be travelling to Leeds tomorrow with the team to Ultimate Fitness 4 U so if you guys are local then pop down we will be there from 12-3pm! Taking tomorrow as a rest day as there is a lot of travelling for me to get to Leeds from London! Any questions about today’s workout hit me up below guys!

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LouisMoylan

LouisMoylan

[LouisMoylan]

Usually in my off season I’ll have low carb rest days with a meal off in the evening. Training days always stick to the structured plan. I don’t actually like to eat meals off on training days or after training although many will disagree with me on this and say that post workout is the best time to have a “cheat meal” I personally feel like my body doesn’t digest/absorb cheat meals as easily as a prepped meal so why would I want to have a phenomenal workout and then potentially ruin my recovery by not being able to absorb the nutrition I’m putting in my body afterwards. This is why I tend to have my cheat meals or meals off last thing on rest days so that I’ve created some sort of demand for it by having a low carb day during the day and also it will help fuel my workout the following day. That is just my personal opinion on it and I once I become 100% regimented in this offseason that is probably the approach I will take. How do you structure yours now that your in offseason? What’s your current training split? Also when you coming down to kings for a session with me! Haha

Thanks for the detailed response mate – good to know how someone like yourself approaches it! I still tend to work off-plan meals into my macros but might be good to relax a little this time lol. Coach has me on Chest/back/arms/legs/delts – I’m used to PPL but am following orders. I’m down whenever mate! Would be an absolute pleasure to train and would be good to learn from you![/quote]
There’s nothing wrong with a 5 day split! I do miss these at times! I am on the PPL Gain Train right now tho! It’s good to relax sometimes buddy! For me it helps me go all out when it’s needed. Also keeps me sane! When I turn pro it may be a different matter but most of us are amateurs out here and as much as we love it we need to enjoy life at the same time! Being a professional will definitely change my conception on how I approach the offseason but like I said I don’t get paid to do this so my work has to be prioritised also! Along with family which is very important to me! Bodybuilding is really just a hobby for us all and a lifestyle so just do what you enjoy doing bro if you fancy a meal off in offseason id say go for it! I do a lot and I’ve never stepped on stage out of Condition!

LouisMoylan

[LouisMoylan]

Hey Louis have you got a target weight in mind when you start back on properly? Do you keep your diet the same on training and non-training days , i tend to adjust carbs and fats during active and less active days.

Hi James, I’m not really sure I guess atleast 90kgs in pretty decent condition would be a great starting point for prep so let’s see what we can do! I do usually lower carbs on my rest days quite dramatically then maybe have a meal off in the evening. How do you approach yours? Are you in the offseason now?

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LouisMoylan

[/quote]

Hi Louis , I dieted for a holiday in July , went a bit overboard and was pretty much in show condition. So been on a cruise for the last two weeks and have just adjusted my diet , using the JP diet plan for macros so yeah reduce carbs to around 150g on non training days , they then get ramped up to 300+ on training days .

First time I’ve ever logged my workouts as well, also backed off my working sets after watching all your guys training videos .

I have always classed myself as being a pretty intense trainer but this lower volume, heavier weight training literally knocks the bollocks out of me .

Hoping to get back on stage next year in a masters classic physique but need to get the wife’s permission First , as I’m currently banned from competing ????????[/quote]
Haha has she put you on a ban?! Or you banned from the fed like me haha! Yeah the low volume really knocks the bollocks out of you if your putting everything you have into those few working sets!

LouisMoylan

[LouisMoylan]

Yeah that’s the one I got too, will do post workout and maybe before breakfast as well is a good reading to use too. I’ve read a lot about insulin sensitivity lately and I know from my experiences I’ve either kept it too long after workout to eat or eaten too soon which hasn’t helped the absorption of nutrients or digestion either

Hey Ramsay, yes I’m the morning is a good time but if your doing fasted cardio it should 100% be in range after that! Are you in prep just now?

LouisMoylan

[LouisMoylan]

Hey buddy there’s plenty of options! Beef and Salmon are common but you can also use lean protein sources such as chicken and white fish and add fats to the meals like avocado and olive oil or nuts etc..

LouisMoylan

[LouisMoylan]

Hey buddy, I usually shoot for 40-50g protein every 2/3 hours during the day. 6 meals total. Carbs mostly first meal of the day and before and after training. During the day and before bed I will consume pro fat meals!

LouisMoylan

[LouisMoylan]

Good evening guys! Another busy day today! Managed to smash legs this afternoon it was a great workout! I got called out to work straight from the bum to an emergency so I missed post workout cardio. My blood glucose reading was 4.1 when I got home so I had my post workout immediately I was extremely hungry but feeling stressed so probably why it was slightly higher than yesterday. What did you guys train today?

LouisMoylan

[LouisMoylan]

Hey Louis have you got a target weight in mind when you start back on properly? Do you keep your diet the same on training and non-training days , i tend to adjust carbs and fats during active and less active days.

Hi James, I’m not really sure I guess atleast 90kgs in pretty decent condition would be a great starting point for prep so let’s see what we can do! I do usually lower carbs on my rest days quite dramatically then maybe have a meal off in the evening. How do you approach yours? Are you in the offseason now?

LouisMoylan

[LouisMoylan]

Ok guys so I just got home from the gym and measured my Blood Glucose and it was 3.6 which is well in range I aim to get it down below 4.5 before I eat so it was well under. It’s nice to know my insulin sensitivity is still pretty good! 1 serving of halcyon and 2 caps of Insure with my post workout meal! My current weight is around 88kgs so let’s see how things go over the next few days. Hit me up with any questions below guys!

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LouisMoylan

I just ordered a blood glucose reader, will be interesting to use it after workout for insulin sensitivity. Do you do it pre breakfast as well or just after workouts to get timing for post workout meal? [/quote]
Hey buddy, did you get the accucheck one? I’m only using post workout at the minute mate. What about yourself?

LouisMoylan

[LouisMoylan]

I would go and see a specialist mate! You don’t want to keep training and do anymore damage!

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LouisMoylan

Hey Louis, pain is easing up for sure but I’ve booked one in! Thanks brother for the advise ????????????????[/quote]
Anytime buddy! Best to get it checked either way! Let me know what they say!

LouisMoylan

[LouisMoylan]

I would go and see a specialist mate! You don’t want to keep training and do anymore damage!

LouisMoylan

[LouisMoylan]

Current Diet – 07/08/19

M1 – 6 Whole Eggs, 4 Turkey Rashers, 1 Bagel. (1 x Insure)
M2 – 200g Chicken Thigh, Peppers/Veg

M3 – (PRE) – 450g SKYR Yoghurt, 4 Caramel Ricecakes, (1 Insure)
Intra – 2 Servings MPS Max

M4 – POST – 50g Whey ISO, 100g Cereal (80g Carbs), (2 x Insure), (4 x Halcyon)
M5 – 200g Beef Mince (5%), 100g Pasta (uncooked Weight), (2 x Insure)
M6 – 200g Chicken Thigh, Peppers/Veg

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LouisMoylan

Is there a reason why you opt for chicken thigh over breast or is it purely taste ? [/quote]

Hi Henry, as it is the often I don’t mind eating a little more calories. This is a Pro Fat meal and the chicken thighs contain more fat than the breast. I do switch between the two but obviously if I’m eating chicken breast I will add additional fats to the meal in usually the form of olive oil. Obviously with the chicken thigh being higher in fat this is not required. I prefer the flavour and texture of thigh but I do switch between the two during the offseason! Do you prefer chicken breast or boneless chicken thigh?

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LouisMoylan

[/quote]

I do prefer thigh, but always stuck to breast as it’s the ‘norm’ in this game. I have tried heck chicken burgers recently which are a bit higher in fat than breast they’re pretty good [/quote]
If your offseason give the thighs a go mate they’re super tasty with some nice dry seasoning on them! I’ll have to give the burgers a go I’ve tried the sausages they ain’t bad!

LouisMoylan

[LouisMoylan]

Current Diet – 07/08/19

M1 – 6 Whole Eggs, 4 Turkey Rashers, 1 Bagel. (1 x Insure)
M2 – 200g Chicken Thigh, Peppers/Veg

M3 – (PRE) – 450g SKYR Yoghurt, 4 Caramel Ricecakes, (1 Insure)
Intra – 2 Servings MPS Max

M4 – POST – 50g Whey ISO, 100g Cereal (80g Carbs), (2 x Insure), (4 x Halcyon)
M5 – 200g Beef Mince (5%), 100g Pasta (uncooked Weight), (2 x Insure)
M6 – 200g Chicken Thigh, Peppers/Veg

____________________________

LouisMoylan

Is there a reason why you opt for chicken thigh over breast or is it purely taste ? [/quote]
Hi Henry, as it is the often I don’t mind eating a little more calories. This is a Pro Fat meal and the chicken thighs contain more fat than the breast. I do switch between the two but obviously if I’m eating chicken breast I will add additional fats to the meal in usually the form of olive oil. Obviously with the chicken thigh being higher in fat this is not required. I prefer the flavour and texture of thigh but I do switch between the two during the offseason! Do you prefer chicken breast or boneless chicken thigh?

LouisMoylan