[Mike Plunkett]

I kept in and tapered dose up as I got heavier , helped with my fitness , recovery and staying lean . I’m now 287 leanest i have ever been at this weight , taking 6 x 300mcg am and again pre workout

Hahaha class, will up dosage and see how it goes!

[Mike Plunkett]

Using a GDA supplement, such as the standalone Berberine or more comprehensive INSURE, with your higher carbohydrate meals, will increase insulin sensitivity and allow your body to utilise carbohydrates more efficiently, shuttling storage into the muscles and keeping body fat storage to a minimum.

Take one cap of Berberine 15 mins before or with your higher carbohydrate meals.

OR

Take one cap per 50g carbs of INSURE 15 mins before or with your higher carbohydrate meals.

No need to take with your post workout meal as your body will be highly insulin sensitive post training.

Berberine also has many other health benefits, aside from it’s blood glucose management, such as inflammation, blood pressure and cholesterol control, as well as gut health.

That’s very helpful thanks Clare!

[Mike Plunkett]

Berberine is a great tool used in a push up phase as it will help manage blood glucose and nutrient partitioning when carbs are higher.

Start with having with your largest carb meal, such as pre or post workout once a day.

Thanks Phoebe! I’m seeing conflicting evidence as to whether to use it post workout as after weight training insulin sensitivity is highest. Do you still believe it to be of some merit here? (Typically my post w/o meal has >100g carbs)

[Mike Plunkett]

You’ve just removed Clen and saw some higher BW readings

Hold weight for 7-10 days and wait – if it holds it may go up if it drops after 7 days go up if it slowly jumps

Up and down wait

Be patient – asses recovery and training performance

Then move up

Perfect thanks for the advice!

[Mike Plunkett]

Not sure photos worked:

Week 1

Mon 82.6

Tues 82.4

Wed 82.4

Thurs 84

Fri 83.3

Sat 83

Sun 83.4

Week 2

Mon 83.2

Tues 83

Wed 83.6

Thurs 84.9

Fri 84

Sat 83.6

Sun 84.6

[Mike Plunkett]

Technically more sleep is always better as a lot of our recovery n growing is done while we sleep.

However I also feel fine on 5.5-6 hours n actually feel worse if I sleep for 8 hours.

It’s very individual

Do you take anything to help with sleep

Hi there, yes I take dream sleep and supplement with extra magnesium throughout day. I was also prescribed Mirtazapine by my GP which has helped slightly but not that much[/quote]

Duration of sleep is personal.

If you can do a nap during the day for 20min to fill up batteries, that’s cool. If you can’t, then you can’t and if you still feel ok; no problem.

My main concern is the oxygenation while you sleep.

If I describe you exactly what happened at home, I had :

• my husband without sleep machine

• my husband with sleep machine

Same person, but the second one litterally doubled in muscle size and went for the first overall of his life after 11 years of competing.

He was like “i don’t understand why people grow faster than me”

As sexy as the sleep machine is, we don’t need to be overweight to have slight sleep apnea (proof is that kerry also need it).[/quote]
Thanks very much! I’m really hoping this could be the missing piece in the puzzle

[Mike Plunkett]

Technically more sleep is always better as a lot of our recovery n growing is done while we sleep.

However I also feel fine on 5.5-6 hours n actually feel worse if I sleep for 8 hours.

It’s very individual

Do you take anything to help with sleep

Hi there, yes I take dream sleep and supplement with extra magnesium throughout day. I was also prescribed Mirtazapine by my GP which has helped slightly but not that much

[Mike Plunkett]

Hello mate, you feel fine and I believe you.

So you can’t see how much this can affect your progress, and you probably will feel the difference once you will have the sleep machine.

That’s the exact moment my husband started to have a significant muscle growth.

He was fine, sleep was ok, no noticeable apnea, just snoring.

But finally he had according to the exams, and how it prevents him to evolve was just so crazy for someone “who always felt fine”.

A better oxygenation while sleeping is so important, so I hope you find out

Thank you very much! Rly hoping this picks something up🙏🏻

[Mike Plunkett]

Hiya Mike, how has training been going?

Hi Maddy, training has been ok – pumps are definitely better/little more energy but still missing that oomph

[Mike Plunkett]

Thank you everyone for all your advice! I increased training day kcal to 3000 and rest day 2700. Bodyweight has gone up approx 0.5kg on average but condition very much held. Would you recommend a 200 kcal increase on training days?

[Mike Plunkett]

Remove yoh

Remove cardio

Lower Clen to 40 keep SLU for now

Increase calories to 3000 on training day – no increase on rest day ( you move less )

Give it a week or two then remove Clen

SlU keep for first 4/5 weeks whilst you creep food back up, then remove.

Cheers kuba! Do you think If I kept some form of cardio in I could get food higher? I generally like to do some light cardio as part of my morning routine/mood booster etc

[Mike Plunkett]

I think this sounds like a sensible plan moving forward. I would make those changes and see how your body responds after the first week, then reassess as to when to make more adjustments.

Thanks 🙂

[Mike Plunkett]

Hi everyone, thanks for advice. So I have dropped to 60mcg and bodyweight has been holding nicely at 85kg for last 5 days. Sensible to drop to 40mcg for another week then remove do you think?

[Mike Plunkett]

If knees are sore and need warming up start bottom peg

If knees are healthy mid peg and as sets go on shift from mid to top

Eg set 1 all mid , set 2 50:50 mid top , set 3 30 : 70 mid top

If done later in the session start 50:50 mid top and then 30:70 mid top then all top

Thanks!!

[Mike Plunkett]

All mid peg first set , and then 60:40 mid top second set , is my preference when starting with that press

If I do chest first , I then usually start with the 60:40 set and then I go 50:50

Amazing thanks so much!