[Connor Paoletti]

Connor , heel raised smith squat , or smith sissy ????

_________________________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Thank you sir

[Connor Paoletti]

Definitely agree with the guys above that a business forum would be extremely beneficial…anyways quick question Jordan, for density day what would be an comparable exercise to replace a pendulum squat with?

[Connor Paoletti]

Thanks for all the advice. Definitely will try to implement these meal set ups moving forward.

[Connor Paoletti]

I think a good benchmark is to cut back on carbs for 1/3 on your rest days. You still need carbs to recover properly!

Your fats seem to be very low. Try to implement a good fat choice in your last meal of the day without carbs!

On non training days or training days? Or both?

[Connor Paoletti]

I think it’s always a good idea to have a period of time low carb to keep insulin sensitivity in check and it makes sense to have higher calories/carbs on training days. You don’t necessarily need to run zero carbs on rest days, however, as you also need to consider your daily activity and the time you train the following day. I’m currently in an off season, so my set up right now is higher carb meals pre, intra, post and post post workout and I run pro/fat meals either side of this, then on my rest days I’ll run majority pro/fat meals, along with a couple of meals containing moderate carb/pro/fat (But lower overall calories than my training day).
____________________________

Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Thank you for the response. I will definitely try these approaches and see what works the best.

[Connor Paoletti]

While you obviously don’t need that many grams of carbs on rest days I would not limit the intake too much.

First of all gym training doesn’t really burn that many calories and secondly if you are going to have a big workout the next day you are basically selling yourself short. Those carbs you ate the day prior are more likely to impact on your training performance than the ones you ate an hour or two before.

So don’t restrict your calories too much on rest days. Also keep in mind that in those off days your body is still in the recovery process so it makes no sense not to feed it adequately.

I would agree, I just always have that fear of putting on excess fat while bulking so I get worried of over eating on non training days. So I guess I will have to experiment to find the balance of carbs and overall calories to consume on off days.

[Connor Paoletti]

I would say it depends on what you’re taking, when you train the next day, are you doing multiple rest days in a row, and how’s your metabolic flexibility.

I do a zero carb or trace carb approach on off days during gaining phases and opt for higher fat/protein. Caloric reduction around 250 kcals. Im also running gh so its more important for me to keep an eye on blood glucose levels, which I think going low carb/trace carbs on off days may help.

Sorry should have mentioned I am completely natural and I never have two rest days in a row…I also would say I am pretty metabolically for the most part. Usually when I consume carbs on training days they fly threw me and I’m hungry within an hour or so after my meal.

[Connor Paoletti]

Dear JP, New to the site and absolutely love all the content and information you put out. As a 20 year old trying to get into competing all the information has been so helpful in steering me in the right direction.. I went back and looked at your diet from a few weeks ago. Do you usually not introduce carbs until intra/pre workout and then basically carb backload? Also, I have tried using highly branched cyclic dextrin as a carb source for intra workout and caused me a lot of stomach pain and I was only taking in around 25grams…what other carb powder would you recommend (the brand too if you don’t mind)?