[Corinne]

Immense, can’t wait to see this unfold! ??

thank you 🙂

im actually guna be lean in summer for once!! what a luxury lol

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[Corinne]

I have only seen the night protein in your program. When do you think it’s a good idea to implement that?

most dont tbh

i dont have any clients do this – i have this in year round usually with fats, until literally this diet change. Initially got added years ago when i was very lean and jordan felt it was a good idea to increase protein total and help to protect muscle – it then just never came out!

do you feel you need to do this?

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[Corinne]

hello

do you run the split 3 on 1 off?

so do arms 2 days in a row on both push and pull?

i wouldnt do that as i dont feel thats enough recovery

i would suggest putting arms at the start of the leg session – maybe 3 sets

and then 1 set at the end of pull – maybe a rest pause ?

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[Corinne]

Unless I’ve misremembered exercise physiology (entirely possible, it was about 3 lifetimes ago!), this is what RQ is? Your readiness to be oxidising different substrates.

This will of course change as soon as you start moving/performing exercise, so your lifestyle will have a significant impact.

I think we are all agreed though – too much detail, just crack on.

same….i havent revisited this is a loonngggg time….but i know the RQ has a different value for each macronutrient – so yeh i assume it all relates to the same thing!

but yes….lets just eat something haha 🙂

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[Corinne]

113 DAYS OUT

pull day today – good session

clawing on! 153kg x 8 on my double paused RDLs.

diet change today to the below

Diet – 27th March

Rest day
P – 295
F – 82
C – 295
Kcals – 3098

Meal 1 – 52p, 23f
Meal 2 – 52p, 13f, 75c
Meal 3 – 52p, 13f, 75c
Meal 4 – 52p, 13f, 75c
Pre bed – 52p, 20f, 70c
Night – 35p

Training day – push & pull
P – 295
F – 60
C – 430
Kcals – 3440

Meal 1 – 45p, 28f

Pre gym – 45p, 70c, 5f
Intra – 45p, 70c
Pwo – 45p, 130c, 5f
Meal – 45p, 90c, 9f
Pre bed – 45p, 70c, 13f
Night – 25p

Training day – legs
P – 295
F – 60
C – 470
Kcals – 3600

Meal 1 – 45p, 28f
Pre gym – 45p, 70c, 5f
Intra – 45p, 80c
Pwo – 45p, 140c, 5f
Meal – 45p, 100c, 9f
Pre bed – 45p, 80c, 13f
Night – 25p

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[Corinne]

are you squatting for powerlifting / sport specific?

or as a compound movement within your training plan?

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[Corinne]

Im with Clare – its likely in reference to metabolic type

ie – fast oxidiser – higher protein and fats, lower carbs

slow oxidiser – higher carbs, lower protein and fats

i see the rational

BUT body composition is controlled by energy balance, so to a degree it doesnt matter where your kcals come from…..you might feel better on higher fats for example, and thats perfectly ok – in which case structure your diet to account for that.

i also think there is scope of your metabolic type to change

for instance – as i have gained more muscle over the years, I can handle a lot more food each day without gaining body fat – i can eat a high carb diet. Years ago before training, this wasnt the case.

So everything is only relative to the current point in time.

maybe be aware of this – read into it – try some different diet methods and see what you find….let us know 🙂

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[Corinne]

Thanks for the in depth reply Corinne :), I’m a student so don’t have an overly large amount of activity throughout the day (between 6-8k steps a day)
Currently have neglected diet to be honest, do not have a regime and realise that’s simply not okay; so trying to work on it ??

got it

tbh if you havent had a diet plan at all – then simply start something! a good routine you can stick to 🙂 then you can work from there

totally ok to use whey in some meals

intra, as hilly notes, may not be necessary yet….if youre just starting at the bottom with plans and training etc etc then its something that can be added as you get stronger/increased recovery demands….plus, as a student….im sure you want to save on supp costs (might be wrong!)

let us know if you have more questions about anything we have mentioned 🙂

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[Corinne]

i think its a good thing to be a little scared….excited scared of course!

you have nothing to prove

you have followed a process and will be the best you can be on show day without a doubt.

you know you wont let yourself down….you wont falter, you wont moan, you wont avoid hard work…and from that alone its then impossible to dissappoint anybody else

take the pressure off yourself – it doesnt need to be there

you will reach your goals when youre ready to <3

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[Corinne]

hey harvey 🙂

is 5 feeds enough for your day? no probs if it is, just seems a little short

based on the totals i would do something like…..

1 – 60p, 30f

pre – 60p, 90c, 15f

intra – 35p, 60c

post – 60p, 130c, 10f

meal – 60p, 90c, 20f

BUT – whats youre job? are you active all day? may benefit from carbs in meal 1 as well if you are

what do you currently do with your diet?

the above is just the way i favour to set up diets – this isnt based on you and i dont know much info 🙂

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[Corinne]

114 DAYS OUT

friday – nice day out today on and off sunshine then hail…..never boring 🙂

rest day

chiro and cake baking!

both went well 🙂

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[Corinne]

are you asking for a reason? or just curiosity?

whats your view on it? do you use one?

i think everyone should know what they going to train – so they can think about the session ahead and get the most from it

some just log the main movement and be sure to progress that…then rest be accessory – which i also think is great

as clare said, depends on your goal and training purpose

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[Corinne]

115 DAYS OUT

push day today

PBS all round….still… ?

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[Corinne]

you cant get them here without consultations/appointments etc etc

probs can in the US

just popping in to say very proud of jordans mindset right now….its accurate

great look this morning and energy balance is spot on….continuing to drop without the clen which i know he was a little anxious of

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[Corinne]

116 DAYS OUT

leg day….but did you press 7plates a side on the seated leg press though…? yeh that happened, 3rd set, 5.5 reps

feeling it now…will regret it tomorrow haha

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