[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!

[Mike Plunkett]

yes potentially –

i would retest in 2 weeks.

Remove all creatine supplementation.

Reduce protein intake in half

Retest

What time of day did you take the test?

were you fully hydrated.

You hadn’t trained right before hand had you?

Hi thanks for reply. And I was fully hydrated but it was quite soon after an intense leg session so maybe this had something to do with it?

[Mike Plunkett]

Yes , and then if you do a second set , move it one setting towards number 5

Thanks Jordan!

[Mike Plunkett]

If you keep them in as a constant, no need to track.

Thanks Clare

[Mike Plunkett]

No, keep it consistent with HR

After Clen sides come down providing you aren’t using stupid doses your HR won’t be that elevated to make that much of a difference

Thanks v much!

[Mike Plunkett]

I agree fully here. I usually advised 4-6 litres and to be very calculated when on prep this includes the water I use for COR, Oats, Rice, pre & intra

That’s great thanks! I’m not currently in a prep scenario so would it be sensible to just shoot for approx 5L then not count water from oats/COR/coffee etc

[Mike Plunkett]

Hello mate; 8/9 L per day is way too much

We don’t want any blood dilution or sodium concentration trouble into your blood.

Basically you should drink btw 3 L and 5/6L

Over this amount you need to be careful cause it can impact a lot of parameters and your inner body balance

Perfect thanks v much