[Corinne]

high carb refeeds on keto are great…I would wait 2 weeks to ensure you fully into ketosis and burning fat stores (it only takes a few days to switch energy systems, but better to wait before restocking the tank so to speak) when ive run keto diets I always had my refeed last meal on a sunday night 🙂

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[Corinne]

hey gary…sleep is vital so youre right in trying to get the meals in sooner…eating every 2 hours is generally ok, but I also prefer to leave at least 2.5 hours…I would reduce the meals by 1 and spread those macros evenly…so…

meal 1 – 6am
train – 7-8am
pwo – 9am
meal – 11.30
meal – 2.30pm
meal – 5pm
meal – 7.30pm
pre bed – 10am

would that fit?

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[Corinne]

I wouldn’t count calories from veg…I only count the main macro…is oats, I count that as a carb and don’t include the trace fats etc…it may matter as you get closer to a comp but on the day to day running of things, theyre negligible…I would advice just a decent portion with each meal…enough to fill the meal 🙂

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[Corinne]

no starchy or sugary carbs are all…just trace carbs and fibrous carbs…so fats would be nuts, nut butter, eggs, oily fish, fatty meats, coconut oil, other oils such as walnut oil, EVOO, avocados, olives…

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[Corinne]

we used huperzine a at 200mcgs about 30mins pre workout, and 1g tyrosine…these definitely improved my focus for the session…howvwer I wouldn’t use them all the time as I find there is a better response when you stop and re-add them when you really need them 🙂

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[Corinne]

hey jesse, 400mg daily, split 200 in the morning and 200 pre bed is what I have used…and yes all year round is of no detriment, howwver saving it for when your lipid profile is potentially skewed is best

yes your right, adding everything under the sun is exepsnive and a waste..so your staples sounds great…I would add d3 to that list tho 🙂

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[Corinne]

gary prepping at the same time will make it much more manageable! when you go to the cinema..why not take a flask with some flavoured tea? then it wil like a treat (as sad as that may sound lol)

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[Corinne]

I usually foam roll before…so get in the gym, spend 10 mins warming up, rolling and loosening up before squatting…I find increasing the blood flow immediately prior to squatting is beneficial…then more stretching afterwards, ie holding static stretches for 30seconds

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[Corinne]

hey david….we don’t count carbs from veg…as they are fibrous carbs so they act in the body differently to sugars or starchy carbs…fibrous carbohydrates arent digested and broken down into sugar molecules like normal carbs which elevate blood sugar levels and provide calories/fuel…so don’t count them 🙂

similarly I wouldn’t ever count negligible/trace macros…for example, oats contains 8g fat per 100g, but I wouldn’t count those into your daily fats…obviously when getting close to stage or competition these minor macros/calorie fluctations would make a different, so its something to be conscience of then but not in the day to day running of things 🙂

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[Corinne]

hey chris…it depends what you are doing the exercise…although I completely advocate ful range of motion, if I am solely using the leg press as a quad exercise I will use a different technique, ie using a narrow lower foot placement on the leg press pad, (where as a high and wide foot placement will recruit more glute and ham) squats are often limited, not by quad strength or leg strength but by the weak link the chain, for example, my posterior chain and mid back will always crumble under the load before my legs have even fatigued…to comfortably get out of the hole in the squat (being parallel) you need to be able to recruit glute and hips as well as quads, so practising squats to depth ALWAYS will obviously help this and strengthen the necessary muscle groups…again if you used squat as a quad exercise then the sissy squat position or narrow stance would be favourable.
box squats are a great exercise…they teach you to fire from the bottom of the squat by deloading slightly onto a box or bench, therefore forcing glutes, adductors and hams to activate and drive you up concentrically…again I would always do box squats to below parallel to simulate the range of a free weight squat.
range of motion can be improve by stretching and foam rolling to ensure the muscles are loose and not vulnerable when over stretched…and like I said always using full range when performing all exercises.

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[Corinne]

hey matt, a scoop of the Ronnie coleman resurrect with a scoop of phenibut works well for me…when im super lean nothing works lol aim for at least 7 hours a night

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[Corinne]

scott also has a forum, called ‘integrative bodybuilding’ that’s defo worth joining, loads to be learnt!

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[Corinne]

typically the quality of tuna is poorer in tinned, but its still good..you just cant beat fresh 🙂 same with mackerel, BUT I know there are different brands etc now so have a look at the ingredient contents to check

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[Corinne]

yeh…trust me…we did it for 14 straight weeks whilst in a calorie deficit and dropping body fat and it was BRUTAL…exercise selection had never been so important…good fun tho I loved training twice a day 🙂

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[Corinne]

twice a day training does however call for fluff, Marcus. fluff is better then cardio 🙂

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