[Nicolas Cantemir]

Pic I put on my story yday, shows how lean I have stayed since I stopped dieting 12 weeks ago . Been a hard period in terms of food focus , but I’m still very lean and stable . That’s probably the hardest I have ever worked post diet , to win that phase and man was it worth it ? , weight has slowly crept up a bit from the primo + a few extra bowls of cereal when in Spain , but that was 2 weeks ago and I expected my weight to drop back off since then, it hasn’t – I have just got harder. I will take that.

It’s amazing your size with this condition. Excuse me for ask you. But you archived this condition with the diet you posted ( fat protein except last meal protein and carbs , cereal)?.
Congrats

[Nicolas Cantemir]

Bodyweight was 56.4kg this morning. Dropped since the break, but not enough yet so we’ve dropped food again as outlined below.

Cardio is at 40 mins fasted on training days plus 15 mins post workout and 60 mins fasted on rest days.

Steps are 11,000 a day.

Today was a Pull day and a really good session. Just goes to show how mental determination can overcome any feelings of fatigue or hunger. Even progressed on a couple of movements.

Training Day Meals

Meal 1 – 7 egg whites, 2 turkey rashers
Pre gym meal 90 mins pre – 150g chicken, 5g coconut oil, 100g strawberries
Intra – 25g EAAs, 5g creatine
Pwo 45 mins after – 150g chicken breast, 40g rice
Meal – 150g 5% fat beef
Meal – 150g chicken breast, 30g avocado
Pre bed – 15g p from ISO whey, 5 whites,
Rest Day Meals
Meal 1 – 7 egg whites, 2 turkey rashers
Meal 2 – 150g chicken breast, 10g sunflower seeds
Meal 3 – 150g chicken breast, 30g avocado
Meal 4 – 150g 5% fat beef
Meal 5 – 150g chicken breast, 15g walnuts
Pre bed – 15g p from ISO whey, 5 whites.
*All foods stated are UNCOOKED weight
Green Veg is added to some meals
Sea salt added to all meals

Great diet. Great success sure.

[Nicolas Cantemir]

2 or 3 big carbs meals and no carbs in the other meals.
The question is about spread carbs during the day or take in two times for example.

[Nicolas Cantemir]

Cluster Dextrin (Highly branched Cyclic Dextrin) is produced from waxy corn starch. The process results in a greater gastric emptying rate, which means it’s extremely easy to digest and less likely to cause any digestive issues or discomfort.

Very good explanation. Now I understand . Thanks again

[Nicolas Cantemir]

It’s completely dependent on so many factors.

If your prep was done right, especially towards the end, you shouldn’t need to do much AT ALL. Coast in with the same foods you’ve been eating all prep, with a slight increase in carbs and maybe fats, usually from 3-4 days out depending on how much you need to fill out.

Again, if you’re shredded, you do not need to deplete, you’re just digging yourself a hole. The less food you need to eat to fill out.

Some other things to consider would be to cut or reduce cardio/steps the final week/few days to make the whole process easier and drop off some fatigue so you look fresh on stage, especially through the legs.

There are so many variables though, I recommend if you really do not know what you’re doing to hire a coach that can take you through this process in a calculated, analysed fashion. Start thinking about this now if you’re getting close as a lot of coaches won’t simply take on a client just for peaking.

Thans so much

[Nicolas Cantemir]

Thanks for the reply

[Nicolas Cantemir]

Thanks.

[Nicolas Cantemir]

Ok. Thanks

[Nicolas Cantemir]

Thanks

[Nicolas Cantemir]

No carbs in pre gym meal

Is crazy

Post picture n well tell

You how far out you are or not.

Otherwise it’s like playing darts in the dark giving advice.

It’s all well and us saying if your progressing don’t change anything- yet you may be way behind n need to

Push hard

Or you may be bang on track n don’t need to make changes

Carbs 40 gr protein 60gr and fat pre workout

[Nicolas Cantemir]

No carbs in pre gym meal

Is crazy

Post picture n well tell

You how far out you are or not.

Otherwise it’s like playing darts in the dark giving advice.

It’s all well and us saying if your progressing don’t change anything- yet you may be way behind n need to

Push hard

Or you may be bang on track n don’t need to make changes

Photos

[Nicolas Cantemir]

Every meal is important!!

I prefer higher carb meals pre and post workout

I’d say it’s probably better to eat your meals than have them liquid but a shake and carbs is okay I guess if you’re in off season and struggling to get food in

Thanks so much

[Nicolas Cantemir]

Nicolas did you read one log? Or did you read the last 5 years of logs ? , check which one I have used more over the years ?

Excuses.

[Nicolas Cantemir]

For people I prep I favour high carb , for me personally my digestion does better on lower volume food occupying less space in my stomach , so I like high fat . In terms of energy and performance I notice zero diff between using carbs or fats as fuel

So Jordan in your personally case now you don’t eat meals with carbs and only meals prot + fat. ? Because when you competed you eat tons of carbs. I saw on your logs.

[Nicolas Cantemir]

When I have done this I have always gone post workout

To enhance recovery as best as possible n replenish glycogen

Thanks. But before train without carbs I don’t have energy and if I don’t eat carbs after ( only prot plus good fats ) I feel fine. This is bad ?