[Alvin Damlin]

If I train in the afternoon at 4 or 6, when and at what doses should i take the “must 5”?

[Alvin Damlin]

As per label is a good start brother.

Magnesium I take with meals same omegas

I was more so asking because JP gave an good answer on his is story yesterday for someone who trains in the morning so i would like to know how he would set it up for afternoon training

[Alvin Damlin]

FB B
12/10-24, 80.3

Took an extra restday as I had a sore throat. Went into the session not feeling 100% but everything progressed really nicely. Looking forward to chase down the 4 pps hacks

Seated ham curl: 80.3 x 7
Hack squats: 140 x 6
Leg extension: 114 x 7
Pin loaded chestpress: 78.3 x 11
Pin loaded shoulderpress: 80 x 7
Dips: +20 x 9
Face away machine laterals: 32 x 14
SA latpulldown: 37 x 8
BB bent over rows: 85 x 11
Cybex tricep extension: 33.8 x 13
Face away curls: 15.2 x 9

[Alvin Damlin]

FB A
9/10-24, 80.5

Really good session despite not feeling 100% yesterday everything progressed in some kind of way, mostly weight. Lowered weight on overhead extension as lower reps fucked my elbow a bit

Flat smith press 86 x 7
Plate loaded shoulder press 143.5 x 7
Close grip smith press 80 x 7
SA cuffed lateral raise 9.6 x 11
SA chest supported lat row 36 x 8
Upperback focused pulldown 65.5×8
Overhead tricep extension 18.1 x 10
Cybex preacher curl 41 x 10
Lying ham curl 61 x 11
Plate loaded legpress 175 x 15
Adductors 95.5 x 8

[Alvin Damlin]

7/10-24, 80.2

Brilliant session today where everything progressed. Will continue to microload the things that are possible and take the extra rep when it comes.

SLDL 181 x 6
Plate loaded legpress 215 x 7
Leg extension rec fem 67.5 x 13
Plate loaded incline press 113.5 x 6
DB shoulder press 22 x 9
Close grip BB press 80 x 6
Seated DB laterals 9 x 10
Assisted pullups -4.5 x 9
Chest supported DB row 38 x 8
Tricep pushdown 28.3 x 12
Bicep curl 32.8 x 8

[Alvin Damlin]

Thanks

[Alvin Damlin]

The structure is different which alters the absorption rates. Maltodextrin is absorbed rapidly, causing a sudden rise in blood sugar. Cyclic dextrin has a more sustained and steady release rate and is digested and absorbed in the small intestine which gives it a faster gastric emptying time. This makes for less digestive disruption.
I would always opt for Cyclic Dextrin over Maltodextrin.

Even as a student thats not got much money? 4x more expensive with cyclic

[Alvin Damlin]

Your split is almost 100% identical to what I made yesterday. Did my first session today and feels great

Great to hear man. Looking to start this split in 3 weeks

[Alvin Damlin]

This is how I currently have planned to run it:

FB A – Heavy upper

Low Incline smith press

Cybex plate loaded shoulder press

Close grip smith press

Cybex machine laterals

SA lat row

Upperback pulldown

Overhead tricep ext.

Preacher curl

Lying ham curl

Cybex plate loaded leg press

Cybex adductors

FB B – Heavy lower

Seated ham curl

Cybex hack squats

Cybex leg ext.

Cybex pin loaded chest press

Cybex pin loaded shoulder press

Dips

Lying cable lateral raise

SA lat pulldown

Bent over row

Cybex machine tricep ext.

Face away cable curl

FB C – Heavy Upper

Flat DB press

High incline smith

Dip machine

SA Machine laterals

Chest supported Lat row

Upperback cable row

SA tricep pushdown

Machine curl

Hyper extensions

Smith squats

Star trac adductor

FB D – Heavy lower

SLDL

Cybex plate loaded legpress

Sissy squats?

Cybex plate loaded incline press

Close grip BB press

SA cable laterals

Assisted pull-ups

Chest supported DB row

Tricep pushdown

Bicep cable curl

[Alvin Damlin]

Thanks for all the replies and expertise!!

[Alvin Damlin]

Anytime , if anyone speaks in absolutes with anything diet wise , that’s major red flags to me , as it has so so much that should be preference led

I do advise actually trying some protein and fat meals though , they do feel very very stable and they are superb for managing insulin sensitivity

Any tips on a meal like that?

[Alvin Damlin]

There are no rules to any of this , if you don’t like carb free meals , re distribute carbs across the meals

Most people start to grow a fair bit more when they increase their protein , if you don’t like doing it , don’t do it

Diet guidelines

Don’t eat foods you dislike

Eat carbs or fats based on preference and the way you feel

Understand energy balance

That’s it

Cheers

[Alvin Damlin]

That’s not really much a number out from what your currently doing , it’s less than 300 cals , which could easily be the diff of walking more across a day or not .

So , the main issue here , is you don’t understand energy balance , which we defo want to fix

This number is going to be a constantly changing number based on your activity levels and the only way of actually getting your cal needs is running it and adjusting it accordingly based on Your weight moving up or down

I understand that 100%. Its just that im not used to eating that much protein and carbfree meals. What is the reason behind all that?

[Alvin Damlin]

Hi Alvin

I know literally nothing about you, but just be mindful that if you have fully committed yourself over the last two years, and have become a very competent trainer, learned how to take your sets all the way, and gained a great deal of strength, going to full body may prove very challenging from a recovery perspective

I have fully commited the last 2 yesrs but would still class my physique as a beginner. Im currently 78kg at 187