[Martin Kovács]

Piggybacking on your question. Do any of you guys use a waist trainer?

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[Martin Kovács]

What is the reason for 7ius of insulin in meal 4?
Are those humulin-r dosages?

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[Martin Kovács]

Is there gonna be a video on how you program leg pull days?
Like the ones on regular PPL gave a really great insight.

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[Martin Kovács]

These macros are only counting direct protein sources right?

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[Martin Kovács]

Good luck this weekend man!
Keep us updated as much as possible please.
12,5mg aldactone seems like very little.

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[Martin Kovács]

Firstly, there is a good video where Jordan talks about protein requirements, I can recommend that.
If you’re unassisted and beginner 3,5g is definitely a lot, I would shoot for 2,5g max, especially if you’re only counting direct sources.

I personally sleep and feel better, have better mood for my SO, if I have carbs pre bed, so I never take it out.
I like low or no carb for first meal though.
Currently I eat a soy yogurt (0c), protein powder (0c), 50g oats, 50-100g blueberries, 20g peanut butter, all mixed in a bowl pre bed. About 50p, 50c, 17f total
So slowly digesting complex carbs and not too much.

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[Martin Kovács]

Thank you guys!
I’m super excited to start the off season with PPL. 🙂

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[Martin Kovács]

I blend chicken and rice meals with greens powders, and drink them in the office.
Super convenient if I have lots of meeting and stuff.
It sounds gross at first, but I can make it taste really good.
The key is to not spice the food and find a good tasting greens powder, my favorite is from Scitec.

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[Martin Kovács]

I’m thinking about the same haha.
Maybe you could try, and if you get no sides keep it until the competition.

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[Martin Kovács]

I sometimes blend chicken and rice with a veggie and fruit powder, super convenient at work.

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[Martin Kovács]

I sometimes blend chicken and rice with a veggie and fruit powder, super convenient at work.

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[Martin Kovács]

Pecs – 2ml
Glutes, VG – 3ml
Quads – 3ml
Lats – 3ml
Delts – 3ml

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[Martin Kovács]

I have already lowered protein and added fibers, things are slowly getting better.
What do you think about the following meal plan:

0. 5g psyllium husk, 3g apple fiber
1. 200g egg whites, 2 scoops hydrolyzed whey, half tsp cinnamon, 1 tbsp pumpkin seed oil, black coffee
2. 200g chicken breast, 150g green beans, scitec fiber and enzymes ~ 5g fiber
3. 200g chicken breast, 150g green beans, scitec fiber and enzymes ~ 5g fiber
4. pre workout: 200g 3% beef, 150g veggies, 100g basmati rice, 1 tbsp pumpkin seed oil
5. post workout: 2 scoops hydrolized whey, 100g ground rice, half tsp cinnamon
6. 250g wild salmon fillet, 1 tbsp pumpkin seed oil, 1 cucumber, 5g flax seed with scitec vita and greens

I essentially replaced protein with pre and post workout carbs and a little fat

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[Martin Kovács]

I started to have issues with whey concentrate/isolate, so I switched to Hydrolyzed whey protein, that works for me.

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[Martin Kovács]

Hey Louis!

The protein intake stayed the same.
The digestion issue has been gradually getting worse, but it was never perfect during the prep.

From tomorrow I’ll try to replace my chicken meals with something like Lara suggested.
And also space out the fibers, so I have something with each meal.

What do you think about replacing chicken with fish for easier digestibility?

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