[Luna]

Take your meals with you and have them ready so you don’t run behind. Like Michaela said, can be a little longer if you’ve had a drink with carbs and EAAS but I would still have your food prepped with you

How do you go about having a prepared meal for after training? I know the majority have shared they do COR. However I do not eat this so some help would be nice as how to prepare to have ready to go in car with me for after training.

Luna Alejandro

[Luna]

It depends when you ate your pre workout meal and whether or not you had EAAs and carbs during your session. If you don’t have anything intra, then I would get your post meal in as soon as you feel ready to eat post workout, if you had a protein feeding during your session, then waiting 45mins post is fine. Have something easy to eat and digest such as Cream of Rice, Whey and berries. Taking UNWIND post session will also help your body to return to a parasympathetic state sooner and enable your appetite to return.

Greetings Clare, thank you for your response my pre-workout meal which is 300 g of jasmine rice cooked with 100g of smoked salmon and a few cranks of Himalayan pink salt. My sessions usually last around 3 hours so for my intra workout I slowly sip on 40g of carbs from cluster dextrin with my EAA I drink separately 2 hours and 30 min after my pre workout meal at 9:15 am. However, my post workout meals is 300g Jasmin rice and 200g lean white fish (branzino fillets) with 150g broccoli. However I do want to switch to having COR. How do you prepare yours? Thanks

Luna Alejandro

[Luna]

Hey buddy, what exactly are you having for that post workout meal? For me personally I’ll have a iso pro shake immediately at the gym after training and then 20 mins later have my post workout carbs of bagel and fruit. Then an hour late I’ll eat a solid meal of pasta and red meat. So really in less than 2 hours of finishing training I’ve eaten 2 meals.

Hello Louis, my post workout meal varies two of my most common post workout meals is 300 g Yasmin rice usually with 200 g of lean white fish fillets (branzino) and then about 150 g of broccoli. I would love to hear why you do your isolate immediately after training and then your carbs 20 minutes later.

Luna Alejandro

[Luna]

Thank you for this response Jordan this has been very helpful for me to set up my new schedule. We have decided to do is pre-prepare my post workout meal as others above have mentioned luckily my gym is a three minute drive from my house pre-preparing this meal will solve my problem. I’m also going to re-introduce EAA feeding intra workout.

Luna Alejandro

[Luna]

Go to bed a similar time.

Have your last meal a similar time

keep fluid consistent

Wake up the same time

go to the toilet as normal

Stand on the scales as normal.

pretty straight forward stuff – consistency is key

If your getting mad swings I would check the floor is level were the scales are, make sure its on a solid/hard floor and not carpet and make sure scales are not broke

Thank you hilly for the reply to be honest with you my scale is a piece of shit. Is there any scale that is favored in the bodybuilding world? Thanks mate[/quote]

ive never looked at brands TBH any normal digital scale will do but I do find after a year or 2 they go to shit lol[/quote]
Had mine for 6

Luna Alejandro

[Luna]

Go to bed a similar time.

Have your last meal a similar time

keep fluid consistent

Wake up the same time

go to the toilet as normal

Stand on the scales as normal.

pretty straight forward stuff – consistency is key

If your getting mad swings I would check the floor is level were the scales are, make sure its on a solid/hard floor and not carpet and make sure scales are not broke

Thank you hilly for the reply to be honest with you my scale is a piece of shit. Is there any scale that is favored in the bodybuilding world? Thanks mate

Luna Alejandro

[Luna]

I think this may be a case of just being patient for a bit longer. You’ve been ill and your “deload” has been spent with your body fighting that rather than just resting.

Get back to fully fit and see how a few of your sessions go.

When things don’t go to plan or a few sessions in the gym go awry, we can sometimes be too quick to pull the trigger on change.

Thanks you for this. Will do. I’m honestly still feeling under the weather as well.

Luna Alejandro

[Luna]

Hey luna, when you are ill it doesn’t class as a full deload, as you are simply recovering from your illness. Hope you are feeling better!

Did you reduce your volume going back into training?

Do you have a majority of your carb meals timed around your training window?

No, I did not reduce my volume. I got back to training as usual, and of course the majority of my carbs is structured around my training. I have about 84 g of carbohydrates from Yasmin rice pre-workout meal about 40 g of intra workout carbohydrates from cluster dextrin and 100 g of carbohydrates post workout from jasmine rice and veg

• This reply was modified 4 weeks ago by  Luna.

Luna Alejandro

[Luna]

Hiya Luna, how has recovery on the whole been? Let us know a little more about

– sleep

– stress

– how you’ve adjusted your kcals for this diet

– when you last had a deload

Recovery on the hole has remained very consistent. I’m lucky enough to be able to get 8 to 9 hours of sleep per night however, the past two weeks, my anxiety has been increased leading to some sleep inconsistency. I started my dieting phase 5 days ago, where I made a 250 cal decrease from fat current macros are (189) – P (52) – F (353) – C. My last d load was actually last week. Got sick for a week had the flu couldn’t trained called this as my D load

• This reply was modified 4 weeks ago by  Luna.

Luna Alejandro

[Luna]

Hi mate

I’m with the gang here. If you have easily digestible foods that will help your cause, but a 2hr 15min gap should be fine 🙌🏻

Thanks sounds good.

Luna Alejandro

[Luna]

This is fine. As long as you are digesting the food well between meals.

What are the rules for understanding how you are digesting a meal? What do you look for?

Luna Alejandro

[Luna]

Don’t lower protein , lower carb / fat or increase expenditure

Right on thanks. Will keep it consistent throughout my diet.

Luna Alejandro

[Luna]

I would personally start with fat. As low as I’d go through the deficit would be 30-40g

If the 200 cal decreases doesn’t see much change for you then I’d go with a bigger decrease. For me personally, that cal amount wouldn’t budge me as I adapt pretty fast and it takes bigger cuts to get things moving

Thanks for this. What do you personally like when it comes to decreases?

Luna Alejandro

[Luna]

Yes for me I would taper fat down first to 50g and then taper carbs down.

All while increasing cardio:output

Thank you hilly will do.

Luna Alejandro

[Luna]

Hi Luna. I’d personally start with cutting calorie from fat. At your height and size as low as 40g will be plenty. Can go lower if you need, carbs are way more useful to

You as a bodybuilder. So start to cut them after you’ve lowered fate

Thank you lots. Will do. I shall cut from fats until 40g before cutting from carbs.

Luna Alejandro