[Erik Södergren]

I’d go for what nath suggested. Definitely beneficial for a higher fat start point and will just be generally more fun and sssh to adhere

Could it benefit my sex drive to push fat up more? Because I have felt a decrease in that aspect even though I’m not cutting:(

[Erik Södergren]

Hey buddy, having fats pre workout will help slow down the digestion slightly so I’d be including to increase dark chocolate to 20g here. If you would like to put your current diet in here we can help advice based on what you are currently eating. Some have fats post workout, but not often as you want to opt for food sources that are easily digestible and quicker to digest over having fats in this meal

I’m currently eating around 3768 kcals a day with 481 carbs 294 protein and 65 fat. I’m waking up at 6:00 in the morning for work I start with drinking 0,5l water with some salt. My first meal of the day is 9:00 where i eat oats with whey, almond butter and 2 eggs. Comes around 975 kcals. Then 3 hours later i have lunch, chicken, pasta and broccoli comes around 775 kcals. 3,5 hour later I have a second go on the chicken and pasta which is 775 kcals. Then I come home and have my pre 2 hours after last meal which is cor and whey and dark chocolate, 500 kcals. And 1 hour after pre I have my intra during my workout. After my workout I have my last meal which is cereal and whey which is about 700 kcals.

[Erik Södergren]

Whats your BW and current macros bud or full diet set up? and current Body comp.
other than the sources you have said which is around 25-30g fat unless you have some trace fats from other meat sources then thats pretty low. you could probably double that but we would need to see a little more context bud please

I end up on 65g fat. Totally 3666 kcals, 460 carbs, 290 protein

[Erik Södergren]

I would simply make that post workout meal bigger as you need more food increases

Okay! Would you train directly after work and take Intra 2,5 hours after last meal and then have two meals afterwards instead or does it get to tight between then?

[Erik Södergren]

If your ticking all the boxes you are doing everything you can do buddy

Do you think I could benefit more from unwind instead because my workout window is so close to my sleep time?

[Erik Södergren]

I agree with Clare, try taking Unwind PWO so that is has it’s effects by the time you go to bed.

Also, are you basing how you good your sleep is purely from a sleep tracker, or is there any biofeedback added into your evaluation of your sleep? Do you feel rested in the morning, are you recovering well, is your training progress increasing?

Feels kinda risky taking unwind Pwo?[/quote]

It’s designed to be taken post workout. Why is that risky?

[/quote]
Sorry my bad, I thought you meant pwo as in pre workout:)

[Erik Södergren]

Thanks, but can’t find it:(

[Erik Södergren]

I agree with Clare, try taking Unwind PWO so that is has it’s effects by the time you go to bed.

Also, are you basing how you good your sleep is purely from a sleep tracker, or is there any biofeedback added into your evaluation of your sleep? Do you feel rested in the morning, are you recovering well, is your training progress increasing?

Feels kinda risky taking unwind Pwo?

[Erik Södergren]

This is how I look at things :

I “ optimise “ , everything I can based on what I know works . Cool room, dark room, taking the right supps that have good clinical research (Dream sleep does ) , getting enough sleep , and then that’s that area boxed off . I don’t then track it / analyse it , because everything that can possibly be done , has been done .

I can’t fucking stand the trackers , I have made this very clear , because right now your talking about data that we don’t know is even accurate based off some shitty little ring / watch you wear . However you KNOW you have done everything needed / can do .

So do what you know you need to do, and then wake up and be a savage and terrorise your goals .

Instead your waking up to check some piece of shit that tells you how rested you are or not and then basing your ability to assert your self that day based on that . FUCK that , I’m waking up and I have shit to do and it’s getting done and I’m going to win every moment of my day

I’m 100% with you here Jordan! I get what you saying about the psychological factor when tracking your sleep, that you wake up and based on what your analyzer says you decide upon that. I just want to get better at sleeping because of all benefits it gives.

[Erik Södergren]

It could just be that you’re still wired from your training. I would try taking UNWIND immediately post training whilst you’re still at the gym and then take magnesium pre bed. You may also want to switch that last meal to something slightly slower digesting, such as Oats, whey, berries and dark chocolate.

So maybe try to switch dream sleep to unwind? And I thought it was good that I could digest my last meal very good so I then could take up dream sleep very good then.