[Mike Plunkett]

Also fully agree with every one above. You over ate and more than likely from carbs. Simply means more water retention.

Did you keep on top of hydration and output or did this slip to

Hydration and output were good!

[Mike Plunkett]

Go back to the original meal plan. Don’t reduce your feeding “because” you are washed out.

Probably a little water and inflammation, potentially also a digestive system a little inflammed; maybe you ate foods your were not used to anymore.

Just go back to routine you had.

It’s a story of 1 week

You would have less water if it was just one meal, but the fact it was several meals, it’s just more impressive and the weight gain is fakely significant

I would advise you to do one free meal and not severals to avoid that next time

Cause as I can see; mentally it affects you, so easier is one free per week

Perfect thanks for advice!

[Mike Plunkett]

Please try to find the cause ; cause we don’t want you to feel guilty. You need a mental peace regarding this event.

Is it because you were craving some food types that you don’t eat anymore ?

Is it because you felt bad because of x factor into your day which made you think “whatever”?

Is this because you were hungry ?

What happened that day ?

Any cause can be healed, just tell us why ✨

Think I’ve been a bit too strict with diet. Might not hurt to have an off plan every once in a while – think that will satisfy any cravings in a controlled manner

[Mike Plunkett]

Hello mate, the binge was just yesterday !

CHANGE NOTHING, Stick back to your diet.

Don’t compensate.

Never compensate, otherwise your create a circle of punishment regarding food.

I would better try to understand WHY this happened to correct the cause rather than to punish.

Don’t add steps, don’t add cardio, don’t lower the food.

Just use the fuel for the gym

Thanks for advice Allison. I was going to give the weight a few days to stabilise then decide but after reading that will just keep everything the same 🙂

[Mike Plunkett]

I would honestly want to see almost an even split additions initially and then favour More towards TD

Whilst cal is low makes sense to keep you closer to a smaller surplus on rest day as current may have you closer to maintance or even lower

Amazing thank you!

[Mike Plunkett]

200 TD 150 NTD will do
Job perfectly coming from carbs 🙂

Well done bud, killing it

Cheers for all your advice! Patience is paying off. Know it’s splitting hairs but any reason for 200/150 increase as oppose to 250/100?

[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