Corinne
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higher gi carbs are a good choice pwo…I prefer to keep the choices more nutrient dense then bagels, jam etc…so white potato or jasmine rice, however using cereal etc works just as well…also if you are on a high amount of food and simply cant eat that many macros from clean sources then adding honey/sugars etc are a great solution
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colin they are a little awkward at first, once you get the set up right itll feel good…I much prefer the tension an feel of these then the machine 🙂
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hey dan…I really rate DIM so yes would highly recommend it for all…the hormonal balance of estrogen is important to male and female , assisted and natural athletes…the supplement can help with fat reduction, acts as an anti inflammatory, improves immunity….so the potential advantages are plentiful 🙂
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if you have gut issues then a good digestive enzyme may help…I myself process food very efficiently so I had personaly use them
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I would avoid like the plague! I really don’t trust anything like that haha I even cut out all sweetners when I get to crunch time 🙂
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it might help to increase food intake on your legs days also…depending on the goal of course, sounds like you are using more energy in these sessions hence having less fuel to recover
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if you utilise all the info you have learnt in regards to programming then you can write your own plan and tailor it to you schedule as well as your weaknesses and recovery capabilities….the disadvantage in designing your own is you may not add in things that you don’t like doing , which are perhaps the aspects that need doing haha
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let me know how it goes…everyones different so don’t suffer with the ‘rules’ if they clearly aren’t making you feel good 🙂
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no worries dan 🙂
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I personally wouldn’t advise this, as like you say I think recovery would take a knock…the idea of doing a few higher rep sets at the end of a training session to flood the muscle with growth is a good idea and then of course the nutrition is in place to ensure these sets are fuelled and replenished
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I would remove the rice pre workout and have just fats in that meal, some or all from coconut oil…you could put the rice in the meal prior to that one..on in the meal after you post workout (depending on the timings of your day) a lot of people find having carbs in the pre gym meal does cause lethargy and serotonin is released…so its not just you! 🙂
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I wouldn’t worry with that…id cook it how I like 🙂 when youre lean the gi of the carb is less important in my opinion
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yes 150g of sweet spud is 30g of carbs, in my opinion that’s a good swap 🙂
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at the end of the day I think it is a simple equation…energy in verses energy out….HOWEVER, it also depends on your diet…ingesting carbohydrates does blunt lipolysis for a period of time, providing a direct energy source other then body fat…so from that POV if you have oats for meal 1, then do cardio, you will use glycogen as the energy source…if fasted then there isn’t much to utilise except fat…so I feel it is more optimal from a fat loss perspective to do cardio fasted….again hence why during the real business end of prep, training sessions may e done without intra workout carbs and none ingested prior to the session, so again the session can effectively lead to fat loss.
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I would say stick to sweet spud, rice and rice cakes….don’t use oats as the fat content is much higher in that size portion 🙂
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