[Tom Lockey]

Today saw a food increase which you can see below – tomorrow my first offseason cycle will begin with 10mg primo every other day.

All weights are raw uncooked

M1 –

50g salmon

60 carb ( 2 English muffins ) 20g avocado

100g veggies

20g iso

50g cor 100g berries

M2

100g steam

300g potatoes

100g’pineapple

100g greens

M3 pre

50g smoked salmon

70g prawns

100g rice

100g pineapple

Intra

20g eaa

20g cyclic dextrose

200ml coconut water

M4 post

120g cor 60g whey iso 150g berries

M5

100g steak or salmon

70g rice

100g spinach

75g peppers 25g mushrooms

M6

100g chicken or game meat

100g spinach

60g oats or cor

30 g nut butter

100g berries

Rest day

M1

100g steak

100g spinach

75g peppers

75g mushrooms

M2

100g chicken

60g carb bread

50g avocado

100g veggies

75g peppers 75 g mushrooms

M3

30 g iso

100g oat mix

30g dark choc

150 berries

M4

120g prawn

70g rice

100g green beans

50g avocado

50g mushroom 50g peppers

M5

100g salmon 1 bagels or 2 slices of Ezekiel bread

100g peppers 50 mushrooms

M6

2 whole eggs 2 whites

15g iso

20g almond butter

80g cor 100g berries

100g veggies

Hi Meg, what calories are you currently on atm? You seem to be eating a good amount of food[/quote]

Hey Tom!

Hope you’re well – yes eating a good amount, weight has dropped quite a bit over this week after being stable for some time which is why we’ve seen a progression in food.

Macros

3300 TD

3075 RD

?[/quote]
Yes thankyou hope you’re too! What is you current weight atm? And what does your expenditure look like on a training day and non training day, cardio, steps etc?

[Tom Lockey]

Today saw a food increase which you can see below – tomorrow my first offseason cycle will begin with 10mg primo every other day.

All weights are raw uncooked

M1 –

50g salmon

60 carb ( 2 English muffins ) 20g avocado

100g veggies

20g iso

50g cor 100g berries

M2

100g steam

300g potatoes

100g’pineapple

100g greens

M3 pre

50g smoked salmon

70g prawns

100g rice

100g pineapple

Intra

20g eaa

20g cyclic dextrose

200ml coconut water

M4 post

120g cor 60g whey iso 150g berries

M5

100g steak or salmon

70g rice

100g spinach

75g peppers 25g mushrooms

M6

100g chicken or game meat

100g spinach

60g oats or cor

30 g nut butter

100g berries

Rest day

M1

100g steak

100g spinach

75g peppers

75g mushrooms

M2

100g chicken

60g carb bread

50g avocado

100g veggies

75g peppers 75 g mushrooms

M3

30 g iso

100g oat mix

30g dark choc

150 berries

M4

120g prawn

70g rice

100g green beans

50g avocado

50g mushroom 50g peppers

M5

100g salmon 1 bagels or 2 slices of Ezekiel bread

100g peppers 50 mushrooms

M6

2 whole eggs 2 whites

15g iso

20g almond butter

80g cor 100g berries

100g veggies

Hi Meg, what calories are you currently on atm? You seem to be eating a good amount of food

[Tom Lockey]

hi tom

(*Corinne ? )

I dont weigh myself so i dont know

this is maintenance, possibly a slight surplus for this moment in time – my body comp isnt changing

How come you don’t weigh yourself daily?? I have thought about this as I can become obsessive with the scale in a dieting phase

[Tom Lockey]

hello one and all ?

all good my end – just working away

Jeannie – hate to be boring..again!

but no change at all year round for me with food choices

i like what i like ? and my diet hasnt actually changed in terms of macros since post show

recap below ?

Rest day

P – 220 – 880

F – 50 – 450

C – 300 – 1200

Kcals – 2530

Meal 1 – 40p, 25f – eggs, whites, 10g whey, coconut oil, almond butter, sunflower butter

Meal 2 – 40p,100c – tuna, cottage cheese, potato, rice cakes, blueberries, orange, apple, banana

Meal 3 – 40p,100c – isopro, blueberries, orange, apple, banana, COR

Meal 4 – 40p,100c – turkey, whites, pasta, pineapple, papaya, cereal, rice cakes

Pre bed – 40p, 25f – isopro, whites, walnuts, sunflower butter, almond butter

Night – 20p – isopro

Training day – push & pull / legs

P – 260 – 1040

F – 50 – 450

C – 445 – 1780 / 525 – 2100

Kcals – 3270 / 3590

Meal 1 – 40p, 25f – eggs, whites, 10g whey, coconut oil, almond butter, sunflower butter

Pre gym – 40p, 75c / 90c – isopro, blueberries, orange, apple, COR

Intra – 40p, 35c / 44c – eaas/sustain

Pwo – 40p, 145c / 170c – whites, ispro, rice cakes, banana, jam, honey, cereal

Meal – 40p, 5f, 105c / 120c – turkey, cottage cheese, whites, pasta, papaya, pineapple, cereal, rice cakes, almond butter

Pre bed – 40p, 20f, 85c / 100c – isopro, ready brek, blueberries, banana, apple, orange, honey, jam, walnuts, sunflower butter, almond butter

Night – 20p – isopro

Hi corrine, how much do you weigh at this current time? And are these calories a surplus for yourself?? Or just maintenance calories???

[Tom Lockey]

I’d say around 10,000 would be active and over 12,000 very active.

Would you class this as being like “active” and “very active” throughout a day without taking training into consideration

[Tom Lockey]

What kcals are you on training days and non training days AJ?

[Tom Lockey]

Being Insulin sensitive means you’ll be efficient at storing glucose as glycogen in the muscles and using glucose as energy. On the flip side, being insulin resistant will encourage fat storage, which can come with a number of health issues and in turn interfere with muscle building and performance.

Generally you’re more likely to become resistant during a gaining phase when food quantity is high and you’ll notice this by bodyfat slowly creeping up, poor recovery, inflammation and loss of pumps during training.

When leaner, you’re more likely to be more insulin sensitive due to lower food intake and increase in output.

Unless you’re taking growth hormone, which can affect blood sugar or you have health issues that require it, then I don’t think you need to worry about taking readings, especially while you’re so lean. Just monitor feedback as you go through your gaining phase. Things like nutrient timing, cardio, adequate sleep, hard training, reduced stress and the help of GDAs can all help to maximise insulin sensitivity.

Thanks Claire this is a perfect response. Can you become insulin resistant at a maintenance phase?? And does it come down to how many carbs you eat on a daily basis?? Or do you just become resistant due to higher kcals?

[Tom Lockey]

The diet planner will give you a starting point to go by and a template to structure your meals. No calculator is 100% accurate as we’re all individual. It will then be up to you to adjust the diet and your output according to how your body is responding and the rate of gain you want. If you already track and have a diet you follow, then you already have a starting point and know how you’re responding, so you would simply need to adjust this accordingly.

Hi Clare thanks for your reply, yes I know there are just an estimate. Would you say that 3637 would be pretty accurate for myself in your opinion?? Or would this see me putting on too much fat?? Best way is to trial if I guess

[Tom Lockey]

I am also 19 and young so I’m pretty sure I have a rapid metabolism

[Tom Lockey]

I am also pretty lean too I have been lean for quite a while which could be something to do with it

[Tom Lockey]

 

Hi @Hilly thanks for the info bud. Yes I definitely thought it was at the lower range. I’m bloody 19 I should be a lot better at 19. Would you suggest TRT? I have thought about it. I have been dieting for a while and my healthy fats I get enough but I have a more higher carb lower fat diet

[Tom Lockey]

Diet and Output updates below… Time to shift the flab!

Training Day Meals – LEG DAYS ONLY
Meal 1 – 1 whole egg, 5 egg whites, 2 turkey rashers
Pre gym meal 90 mins pre – 35g pro from ISO whey, 50g COR, 5c fruit,
Intra – 54g MPS Max, 25g Sustain, 5g creatine
Pwo 45 mins after – 175g chicken breast, 30g rice, 3 rice cakes, 20g jam
Meal – 175g 5% fat beef, 100g sweet potato
Meal – 175g chicken breast, 60g avocado
Pre bed – 10g p from ISO whey, 300g fat free Greek yoghurt, 20g nut butter

Training Day Meals – ALL OTHER SESSIONS
Meal 1 – 1 whole egg, 5 egg whites, 2 turkey rashers
Pre gym meal 90 mins pre – 35g pro from ISO whey, 40g COR, 5c fruit
Intra – 54g MPS Max, 20g Sustain, 5g creatine
Pwo 45 mins after – 200g chicken breast, 30g rice, 2 rice cakes, 10g jam
Meal – 200g 5% fat beef, 75g sweet potato
Meal – 175g chicken breast, 60g avocado
Pre bed – 10g p from ISO whey, 300g fat free Greek yoghurt, 20g nut butter

Rest Day Meals
Meal 1 – 1 whole eggs, 8 egg whites,
Meal 2 – 35g pro from whey, 40g COR, 5c fruit
Meal 3 – 175g chicken breast, 3 rice cakes
Meal 4 – 175g 5% fat beef
Meal 5 – 175g chicken breast, 40g rice
Pre bed – 10g p from ISO whey, 300g fat free Greek yoghurt, 15g nut butter.

*All foods stated are UNCOOKED weight
Green Veg is added to some meals
Sea salt added to all meals.

10,000 steps per day

Cardio:

REST DAYS: 60 mins fasted, 20 mins later in day

LEG DAYS: 45 mins fasted, 15 mins PWO

UPPER DAYS: 60 mins fasted, 15 mins PWO

Hi @Clare how many calories are you currently on training days and non training days??

[Tom Lockey]

Diet and Output updates below… Time to shift the flab!

Training Day Meals – LEG DAYS ONLY
Meal 1 – 1 whole egg, 5 egg whites, 2 turkey rashers
Pre gym meal 90 mins pre – 35g pro from ISO whey, 50g COR, 5c fruit,
Intra – 54g MPS Max, 25g Sustain, 5g creatine
Pwo 45 mins after – 175g chicken breast, 30g rice, 3 rice cakes, 20g jam
Meal – 175g 5% fat beef, 100g sweet potato
Meal – 175g chicken breast, 60g avocado
Pre bed – 10g p from ISO whey, 300g fat free Greek yoghurt, 20g nut butter

Training Day Meals – ALL OTHER SESSIONS
Meal 1 – 1 whole egg, 5 egg whites, 2 turkey rashers
Pre gym meal 90 mins pre – 35g pro from ISO whey, 40g COR, 5c fruit
Intra – 54g MPS Max, 20g Sustain, 5g creatine
Pwo 45 mins after – 200g chicken breast, 30g rice, 2 rice cakes, 10g jam
Meal – 200g 5% fat beef, 75g sweet potato
Meal – 175g chicken breast, 60g avocado
Pre bed – 10g p from ISO whey, 300g fat free Greek yoghurt, 20g nut butter

Rest Day Meals
Meal 1 – 1 whole eggs, 8 egg whites,
Meal 2 – 35g pro from whey, 40g COR, 5c fruit
Meal 3 – 175g chicken breast, 3 rice cakes
Meal 4 – 175g 5% fat beef
Meal 5 – 175g chicken breast, 40g rice
Pre bed – 10g p from ISO whey, 300g fat free Greek yoghurt, 15g nut butter.

*All foods stated are UNCOOKED weight
Green Veg is added to some meals
Sea salt added to all meals.

10,000 steps per day

Cardio:

REST DAYS: 60 mins fasted, 20 mins later in day

LEG DAYS: 45 mins fasted, 15 mins PWO

UPPER DAYS: 60 mins fasted, 15 mins PWO

Hi @Clare how many calories are you currently on??

[Tom Lockey]

You sound really lean any pics?

Here you go mate??

[Tom Lockey]

Thanks guys appreciate that??