[Florian]

I’m like Marc and Kerry. Drop 2 have a boat load of sushi as it’s super clean and then just back to plan after. .

Cheers Haider

[Florian]

i really try and make sure my clients dont over focus having something off plan like this. Having spent over a decade working with people who have eating issues I really try and make sure my clients dont develop issues like this.

Fact is an off plan meal should in essence be a meal you go out or have at home that you enjoy with family/partner/friends you dont have to weigh out. Thats the be all and end all of it.

Your still focused on performance, Nutrition and reaching your goals so you should never be eating crap.

you should also not be over eating.binging etc as this will just mess digestion.

Your also in a growth environment so you always want to be getting in more not less kcal

my guidelines to clients are very simple.

Replace a meal with a free meal of choice.

always eat good quality food.

Always be mindful of digestion.

dont stress over it.

Dont be an idiot and binge eat

very common sense stuff

Thank you Hilly

[Florian]

Yes potentially could be a little too much maybe try swapping that meal out as see if you feel better, there’s plenty of carb options to swap for

Thank’s Kamara, yeah making some changes to food sources right now, it seems to do the trick

[Florian]

I’m glad you took it well, as I promise that was coming from a place that wants to see people make progress . And the questions when your sub 100kg will never be about resistance profiles , exercise order or even the exercise selection .

They are , is progressing over load occurring and is your body weight going up . That is it!!

Fuck yes, keep it simple and don’t overthink, will continue working hard mate. Appreciate the honest words🙏🏻

[Florian]

Just keep going , ur 70kg , literally just keep going . 70kg was me at 17 at the very start of it . All that matters is PO session to session and pushing weight up. It genuinely doesn’t matter if it’s fb or UL , as st 70kg it can be press ups and pull ups in the park .

I say this to really try to get you to realise that allllll that matters at your position is effort . I see it on this forum so often just non stop shit question from the 70kg crew that just never change and just always have questions

Alright Jordan, will work towards building and building muscle and keeping things consistent. Thanks for the honest answer and feedback🤝🏻

[Florian]

Hey Nathaniel, do you mind posting your FDOE / Meal Plan on training and non-training days?

[Florian]

Here is my current cycle at 4 weeks out

Peds:

-700mg test prop/week

-350mg DHB/week

-700mg masteron/week

-4iu gh 2xday(before morning cardio and after training)

-1mg arimidex EOD before last meal

-12.5mcg T3 before morning cardio

-100mcg T4 before meal 1

-20mcg clenbuterol +1g taurine before morning cardio and training.

-2mg ketotifene EOD before sleep.

-2x50mg proviron day

-10mg halotestin before training.

-40mg telmisartan day

-50mg anavar split with meals 1/3/5

-16mg ephedrine pre cardio AND training

Hey Joe,

in regards to your cardio protocol, do you always keep your heart-rate at 120bpm? Even if you do bike and treadmill or do you go higher at a certain point?

[/quote]
Tbh I have a really really low resting heard rate so it’s super hard for me to get my HR up when doing liss cardio so I don’t aim for a HR, I just make sure I’m working hard enough to sweat a lot[/quote]

Understood 🙂

[Florian]

A much easier option

White toast

COR

Honey

Banana or dates

I would just stick to this

You are trying to eat a huge amount of carbs here pwo. Any reason why so much in 1 feed.

No particular reason to be honest, i just fancy having a big meal post workout[/quote]

id be tempted to say its a bad idea overall and possibly total volume may simply be the cause over food choices themselves but with work you may be able to get that total carb intake in with easier to digest foods [/quote]
Yeah thank’s Hilly swapping out the Oats, Bananas and Dates did wonder’s. Stuck with white toast, honey, jam, COR and Dark Chocolate and it worked way better

[Florian]

Here is my current cycle at 4 weeks out

Peds:
-700mg test prop/week
-350mg DHB/week
-700mg masteron/week

-4iu gh 2xday(before morning cardio and after training)
-1mg arimidex EOD before last meal
-12.5mcg T3 before morning cardio
-100mcg T4 before meal 1
-20mcg clenbuterol +1g taurine before morning cardio and training.
-2mg ketotifene EOD before sleep.
-2x50mg proviron day
-10mg halotestin before training.
-40mg telmisartan day
-50mg anavar split with meals 1/3/5
-16mg ephedrine pre cardio AND training

Hey Joe,

in regards to your cardio protocol, do you always keep your heart-rate at 120bpm? Even if you do bike and treadmill or do you go higher at a certain point?

[Florian]

A much easier option

White toast

COR

Honey

Banana or dates

I would just stick to this

You are trying to eat a huge amount of carbs here pwo. Any reason why so much in 1 feed.

No particular reason to be honest, i just fancy having a big meal post workout

[Florian]

 

Alright thanks Hilly

[Florian]

Hey buddy, I’m not sure it’s necessarily the gluten or the food sources in the meal I’m concerned it may be the sheer size of your post workout meal. It’s a lot of food. A lot of food for your body to process after it’s just trained. Personally I would decrease the size of the meal and add another meal after that to make it more digestible and easier to process

Alright cheers Louis

[Florian]

That post workout meal is quite heavy and fibre-rich, which could be the reason for the digestive issues. I would give this a go instead:

250g Sourdough with 30g jam

100g Cream of Rice

15g dark chocolate

40g whey (TBJP-Vegan)

15g honey

150g blueberries/raspberries

I would also consider using Digest Pharma Pro before your first meal of the day and before your post workout meal.

Alright, will try, cheers Clare

[Florian]

If you’re having trouble with digestion then yes just try illuminating it. If you’re not having issues then it is fine

Cheers Michaela

[Florian]

Hello mate, try first to change sourdough for white toast and then assess how you feel

Then change white toast for only sourdough

And assess

And if same, switch for a rice based diet like cream of rice or just rice or just oats

And assess

I will proceed this way before concluding that gluten harm u

I noticed than bakery french baguette does not bloat but some processed bread does

Gluten is not always the problem in itself, imagine you digest perfectly gluten and you remove it; would be sad cause potentially not the main reason.

Being aware that the way they processed the gluten can bloat and not just the gluten has to be the step number 1 for your food elimination

I see, yeah i will remove the toast from now on. And start with sourdough, see how i get along and asses. I think the toast i am buying is just poor quality, it is also incredibly cheap and hast some regulators in it