[Tony Smith]

The demand for calories is lower on a rest day due to not training. Start by having a 300-400kcal difference between training and rest days, see how this works for you then you can adjust accordingly.

How do you increase calories going down the line[/quote]

Not sure what you mean buddy ? [/quote]
Over time how do I increase food

[Tony Smith]

The demand for calories is lower on a rest day due to not training. Start by having a 300-400kcal difference between training and rest days, see how this works for you then you can adjust accordingly.

How do you increase calories going down the line

[Tony Smith]

I’d take them on wake and then pre if active throughout the day.

I’m currently taking pumpage and dnfm pre is it ok to mix

[Tony Smith]

Hi mate

What’s happened to your bodyweight over the 8 months? Have you been set up in a calorie surplus?

Do you have pics from start and now?

I do have pics but have only been in surplus past 3 months

[Tony Smith]

My question to you is

Is your physique progressing?

Are you your lifts progressing?

Are you truly training to failure

Lift are progressing every set to 0-1rir I can never really tell if my physique is progressing or not

[Tony Smith]

Hi bud

Have you tried this session yet? You have a good amount of volume for pulldowns and rows. Is there a reason only 1 set of rear delt fly? How many times over the week do you train your rear delts? Biceps is a small muscle group so you could handle another set there where you only have 1 set, but again this comes down to how the rest of your training week is set up / how much you are able to recover between sessions

I have been doing for past 8 months no particular reason I only do one set on rear delt flys but once a week and it’s changed from 2 to 1 sets on biceps recently as progress on that wasn’t great

[Tony Smith]

Did you cur the screens/social medias 1/2h before sleep ? Are you doing any activity at night that increase your imagination /productivity / excitement ?

Try to train at another time in the day

Training at night can help affect your sleep though

If you can’t, just take unwind tbjp posr workout and cut screens at night and also try to make check your sleep into a specialized center

Your sleep is messed up for a reason for sure.

It can be many things even subconscious things

Maybe you don’t feel stressed but your body is

Check your workout volume and recovery

I use my phone until about 15 minutes before bed but use a red light filter

[Tony Smith]

What are your stress levels like?

What are you eating pre bed and when?

Are you in a deficit or surplus atm?

Do you take any other supplements in the evening?

Are you assisted.. if so, what are you running?

What time of day do you train?

Fairly low stress

Not the same every day but mostly protein porridge or eggs on toast or beef and rice

Surplus

I take all my supplements (fish oils dream sleep vitamins magnesium d3 and k2)

I’m not assisted

Train around 5-7pm[/quote]

Could well be that your nervous system is still stimulated from training in the evening.

I would take UNWIND immediately post training.

Take the K2&D3 in the morning, with your Meal 1.

You may not need the additional magnesium if taking Unwind and then Dream Sleep Pre bed, as these both contain magnesium.

Reduce your fluid intake before bed.

[/quote]

I cut out fluid 2 hours before bed and still can’t sleep well on rest days[/quote]

Some people are sensitive to taking Vitamin D at night and can affect their sleep, so try switching this to the morning.

[/quote]
Could caffeine in general affect sleep

[Tony Smith]

What are your stress levels like?

What are you eating pre bed and when?

Are you in a deficit or surplus atm?

Do you take any other supplements in the evening?

Are you assisted.. if so, what are you running?

What time of day do you train?

Fairly low stress

Not the same every day but mostly protein porridge or eggs on toast or beef and rice

Surplus

I take all my supplements (fish oils dream sleep vitamins magnesium d3 and k2)

I’m not assisted

Train around 5-7pm[/quote]

Could well be that your nervous system is still stimulated from training in the evening.

I would take UNWIND immediately post training.

Take the K2&D3 in the morning, with your Meal 1.

You may not need the additional magnesium if taking Unwind and then Dream Sleep Pre bed, as these both contain magnesium.

Reduce your fluid intake before bed.

[/quote]

I cut out fluid 2 hours before bed and still can’t sleep well on rest days[/quote]

Some people are sensitive to taking Vitamin D at night and can affect their sleep, so try switching this to the morning.

[/quote]
Okay should I take everything else then to

[Tony Smith]

What are your stress levels like?

What are you eating pre bed and when?

Are you in a deficit or surplus atm?

Do you take any other supplements in the evening?

Are you assisted.. if so, what are you running?

What time of day do you train?

Fairly low stress

Not the same every day but mostly protein porridge or eggs on toast or beef and rice

Surplus

I take all my supplements (fish oils dream sleep vitamins magnesium d3 and k2)

I’m not assisted

Train around 5-7pm[/quote]

Could well be that your nervous system is still stimulated from training in the evening.

I would take UNWIND immediately post training.

Take the K2&D3 in the morning, with your Meal 1.

You may not need the additional magnesium if taking Unwind and then Dream Sleep Pre bed, as these both contain magnesium.

Reduce your fluid intake before bed.

[/quote]
I cut out fluid 2 hours before bed and still can’t sleep well on rest days

[Tony Smith]

What are your stress levels like?

What are you eating pre bed and when?

Are you in a deficit or surplus atm?

Do you take any other supplements in the evening?

Are you assisted.. if so, what are you running?

What time of day do you train?

Fairly low stress
Not the same every day but mostly protein porridge or eggs on toast or beef and rice
Surplus
I take all my supplements (fish oils dream sleep vitamins magnesium d3 and k2)
I’m not assisted
Train around 5-7pm

[Tony Smith]

Hi mate

What’s your programme set up?

As you get strong, it’s probably a big ask, but let’s take a look at your split to assess options.

Ppl rest u/l

[Tony Smith]

Caffeine late in the day can disrupt sleep especially having it around the 5pm mark – I normally advise people to have their last bit of caffeine around 3pm and to avoid any later than this. If you want to use a pre workout prior to training I would move more towards using a pump only like TBJP pumpage , as this has no stim so won’t effect sleep , plus you still get the fun of having a good pre workout going in but without the sleep disruption.

I’m waking up 5-6times

[Tony Smith]

Literally just go with around 50-100g less and see how you go and asap from there

As Meg says – just reduce carbs by a specific amount based on what you are trying to achieve.

For example if you are cutting then you would reduce the carbs and create a slightly bigger deficit on a rest day.

if your trying to grow you may well replace the Carbs with equal amount of calories from fats [/quote]
What’s a good amount to drop it on growth faze

[Tony Smith]

Out of curiosity Tony, how does that work itself into a programme?

2 sets on push
1 set on legs
2 sets on upper