[Tor-Andre Kongelf]

I keep protein the same then reduce the carbs fats do not need to go higher

Do you have any pictures you can post so we can help based of that diet set up I would be inclined to lowering your fat intake and bumping up both pro / carb both days

My sessions have a very high demand for calories so I need a lot more on td vs rest

Thanks Kuba. This is a picture taken 2 weeks ago at 189 lbs. Was at 1700 calories a day.

Now I am at 1540 calories a day and at 181 lbs.

220p, 101c, 21f

Plan is to keep going for another 6-7 before pushing food back up. I plan to start at maintaince and increase every 2 weeks which I estimate is at approx 2900 calories with 249p, 247c, 88p.

Happy if you have a critique on current setup.

[Tor-Andre Kongelf]

Love reading your log as always. Especially the diet updates. I am curious about your reasoning behind using both Sustain and Performance Fuel intra workout. Any specific reasoning behind this I would love to know. 🙂 Cheers

[Tor-Andre Kongelf]

Good evening all!! So today has been a little different from normal. It was a rest day definitely needed it after yesterday too or I would of usually trained after having yesterday off but I still felt super groggy and not 100% this morning I walked the dogs, did my client check ins and had 2 calls also with clients. My parents and my nieces then come over ti see me and to see the cows it was lovely to see them and have a catch up. Then this evening I’ve had a bath & a soak and then chilled this evening x

Hey Kamara. Cool to read your log.

Have you adjusted your diet recently? Do you adjust it a lot as you move deeper into the growing phase?

And how do you set it up. Macro calculator or just go by feel of what you like? 🙂 Thanks

[Tor-Andre Kongelf]

Taking your advice I will when I reach my lean-status and decide to grow again I will start the growing phase at 242p, 288c and 90f. 2989 calories and build on that. 🙂

[Tor-Andre Kongelf]

Imo you’d be fine to lower protein from 337 to 250 and still make improvements.

Sounds good Haider. It makes eating a lot of food easier.

[Tor-Andre Kongelf]

Yes that would be fine. Ultimately you just need to try it and see how you respond, if you’re progressing, how your recovery is, muscle fullness etc

Thank you Michaela! 🙂

[Tor-Andre Kongelf]

I tend to keep fats lower,

0.5 g per ky bodyweight

Protein 2.5/3g per kg bodyweight

Rest of macro filled with carbs – pro and fat stay pretty static

Thank you Kuba. I will adjust accordingly. 🙂

[Tor-Andre Kongelf]

Hey Andre, I would agree protein can be lower in the offseason. What’s your current weight?

85 Kg and around 10% bodyfat I guess. 173 cm tall. 40 years of age.

[Tor-Andre Kongelf]

Apologize for the spelling mistakes and if something was confusing. I am used to correct my self and re-explain stuff by editing after on other forums. I am somehow not able to do so now with this post. I hope everything was clear. Thanks for help as always.

[Tor-Andre Kongelf]

25/02 – Good evening all! Had a really good day morning spent walking the dogs, client calls and then trained legs which was probably the hardest session I’ve ever done but loved every minute of it. And then since getting home I’ve been pretty wiped out and chilled x

When you say you had your hardest session I am very curious how that sessions looked like. What exercises did you do?

[/quote]
It was my usual session, which is seated ham curl, leg extension, leg press, hack squat and calves. It’s was just a very intense session I was up on all my exercises in weight a reps after a good bump so my energy levels were very good[/quote]

Seems like a solid session Kamara. Very close to my own. Thanks for answering. 🙂👍

[Tor-Andre Kongelf]

25/02 – Good evening all! Had a really good day morning spent walking the dogs, client calls and then trained legs which was probably the hardest session I’ve ever done but loved every minute of it. And then since getting home I’ve been pretty wiped out and chilled x

When you say you had your hardest session I am very curious how that sessions looked like. What exercises did you do?

[Tor-Andre Kongelf]

anytime you see that little power rock with his knees, that’s a conventional pull , people will have varying hip height, but that ever so slight rock at the knee, is a HUGE force generator , if in light in body weight so can get my set position right, i can literally dip my knees forward a tiny bit and i can pop the bar up. It’s very efficient pulling when you know how to do that / been taught that style, VS like a leg press the floor away style ( both are exceptionally strong, one is not stronger than the other inherently , but when you know your style, you can be super efficient)

Thanks Jordan for clearing that up. 🙂👍

[Tor-Andre Kongelf]

Nice to see the fatigue problem seems to get solved at least. (You haven’t mentioned it the last weeks so I assume its better now).

Interesting to read about what tasks your deal with and what Corinne deals with.

I wouldn’t be too worried. Costumer service is top notch. I made an order on Banoffee stuff couple of days ago and I messed up the order because I am a moron and Corinne got back to me in 30 minutes and fixed it 🙂

[Tor-Andre Kongelf]

Appriciate the diet updates. You think Performance Fuel could be a good replacement for Sustain and Eaas a good replacement for MPS Max?

I am quite lean now at 85 Kgs only at 5’6 so I am thinking of using somewhat the same setup for my growing phase soon but at 3500 calories.🙂

[Tor-Andre Kongelf]

Thanks for sharing the diet updates. I am planning my growing phase in 7 weeks so I need all the inspiriration I can get.What is your approach to calculate how much food you need to grow? Is it a fixed amount above maintainence?

I weigh my self daily, if my weight holds I’ve reached maintenance, 200 calories get added and then weight starts moving again ( more or less get added depending on size of the athlete) 250’would be max, more wouldn’t do more more would just over Saturate you

It is literally as simple as that[/quote]

Thanks. Cheers buddy 🙂