[Stephen Williams]

Would cause issues with thyroid related blood markers long term? Even if using exogenous t3 and t4 this would cause issues?

[Stephen Williams]

A protein shake on wake would work well too 🙂

[Stephen Williams]

I get up at 8 and train at 9 so literally don’t consume anything until the intra shake. Although if I got up earlier I’d likely have eggs or salmon and then train 60-90 mins later with intra of course.

[Stephen Williams]

Jesse just look to keep increasing strength/performance year round and deload when you need to. Same approach but there won’t be phases where you’re hormonally much less anabolic as you’re not blasting and cruising. This means you can look to keep improving all year round.

[Stephen Williams]

My performance has improved recently from moving ore workout carbs into intra shake, so first meal of the day is essentially my intra shake. I’m deep in a caloric deficit too, but this has recently kick started me into taking pb’s again!!

[Stephen Williams]

Add more food or increase portion size

[Stephen Williams]

Thanks for the reply Corinne!

I’d been using bike sprints while on this diet, but had to take them out as they were impacting my leg training.

Used the stairmaster this morning and just 30 minutes was brutally hard. Had to break it down into 2 15 minute sections haha. Will look to utilise this for a while and see if it has a positive effect and will keep 30 minutes of walking in as not to reduce total cardio amount.

Thanks for the advice!

[Stephen Williams]

Yeah it’s helped tremendously mate. Also I had a huge refeed which has since got me past a weight plateau. The psyllium husk is a great addition mate, cheers for the recommendation. Also I’m defecating more frequently now hahaha!

[Stephen Williams]

Went and bought some psyllium husk today :). Should I count the fibre towards caloric intake? I am not that lean am around 10% body fat and am dieting down as I got fatter than I realised earlier this year! Am going away end of august so ramped up the cardio etc. Feel lethargic nearly all the time currently and wake up very hungry every night (have resorted to low calorie jelly pots in the night). Currently I am happy to push through as I’m being aggressive right now, but previously I’ve had less aggressive deficits cause the same symptoms.

[Stephen Williams]

Thank you guys. I’ve been doing an hour upon wake and 30 minutes in the evening after work. I train at 9 am – 11 :).

[Stephen Williams]

I was doing this but just a 45-60 minute walk outside. Found it made my legs feel slightly fatigued in the gym. Personally I would recommend not doing cardio before legs.

[Stephen Williams]

Thanks Louis!

[Stephen Williams]

Sorry if you’ve already answered this Jordan, but why don’t you track calories in vegetables? Is it because they’re so low they’re not going to make a big difference, or does the large amounts of fibre mean a lot of the calories won’t be extracted and utilised by the body?

[Stephen Williams]

Could be simply due to footwear mate. Improving ankle mobility/stability is likely to help.

[Stephen Williams]

James in Aldi they sell 5 packs of 85% dark chocolate. 152 calories per bar I think. I have one on my low carb days. If you’re getting cravings I’d recommend eating something else with it and having the bar first so that you’re not still tasting it when you finish eating :).