[Rotties]

Yeah I train early, but like to be up for at least 90 mins before I set foot in the gym. Then I’ll start with biceps and hamstrings before squats, or pull down before dead’s. That way I’m well “awake” before doing any proper work.

[Rotties]

I always went for 1.5g per pound for protein.

But now I just eat 40-50g a meal and let it land where it does. Fats I play about with but 60-80g on training days, and 80-120g on off days depending on calorie requirements. Carbs any where from 100-700g a day.

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190lbs at 5’7 and pretty lean

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I just set my protein at 260-280g , fat at 60g both from direct sources, and then adjust carbs to suit.

When dieting, fat and carbs will be reduced as calories come down.

There is no optimal. It’s all individial depending on energy demands, how you handle carbs and fats etc

[Rotties]

Underhand grip is great until your bicep tears, or you get wrist issues.

I prefer under hand grip on stuff that doesn’t load as much, or lend it’s self to slack form personally.

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Stops it working as well. Not 100% sure how but effects certain meds in some ways.

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I just use Berbirine HCI with my pre and post post meal. Don’t feel it’s needed post workout.

Will also add R-ALA if I’m feeling flush and haven’t run out.

Berberine litriture looks good as a GDA and it’s cheap. Just need to be aware of drug interactions so space other drugs well away from it. Tamox, Lisprinosil, Cialis etc.

[Rotties]

Duel Dumbell Rows are also the business…… stay locked in and you can get a great ROM and contraction.

My main compounds for back now are:- Neutral grip Tbar, Barbell row, duel DB row and Wide grip Hammer Strength Tbar. I have upper back and spinal thickness from PLing, but I need more lats, hence the rows.

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Wraps, bread, boiled potato I prefer cold (make a salad), fruit, cereal bars, granola, muesli. Loads to choose from.

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Either…… both are great back builders (prefer rack pulls however) Why not rotate between deadlift, barbel row, rack pull and T-Bars?

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I like pro/fat up till training when dieting. When calories are high then smash some pre but keep it to about 60g tops. More and I get sleepy.

I like both approaches and feel no difference in training performance between them personally. Body composition wise then it’s possible that no carbs pre has benefits.

Rest days carbs I add as needed. Normally tops at about 200g a day vs 600-700g on training days. I did the low/no carb off days but performance the next day felt a bit blah…..

[Rotties]

Post workout meal i drag out a bit and takes 30 mins. Normally due to eating while working.
Every other meal takes 5-10 mins, 15 max. Doesnt really change if im eating 1500 cals a day of 5500 cals a day. I just eat quicker or slower!

Also nothing drives me mad more than slow eaters. When you go out for dinner with someone whos still eating when everyone else has been finished 10 minutes its like honestly………. “Hurry the Fuck up, i want a dessert.”

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I tend to do this. After a push up i’ll aim to hold weight and lifts for a 4-5 weeks. Then drop 100g or so of carbs, and add in cardio for another 3-4 weeks to tidy up before pushing on again.

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More days in the gym yeah but its a lot of work during those Upper/Lower sessions.

Calories are higher doing upper/lower than when i was doing push pull legs as volume is slightly higher per session.

PPL i could do most sessions in 70-80mins. UL takes me a good 90-100mins.

[Rotties]

I’m doing upper/lower now and had the same concern. But tbh i still feel quite fresh doing push first, then pull.
If i was balls deep into a cut then i’d probably move to PPL for sure.