[Nicolas Cantemir]

Carbs pre aren’t most optimal , fats pre aren’t most optimal

Most optimal is what feels best for the individual .

I don’t have carbs from wake until intra so shake and even sometimes I don’t have that, I eat pro fat meals – that for me is by far the most optimal , I’m my absolute strongest , fittest and can train by far my hardest

Others will feel better with carbs pre

Optimal , is individual

Thanks. Very interesting

[Nicolas Cantemir]

Thanks for your reply

[Nicolas Cantemir]

I understand your point.

You don’t need to have carbs pre gym as your body will most likely be using the carbs from the day before/night before etc etc…

But in order to be the most optimal its best we keep carbs in and around training where possible…

This is why most people will leave carbs In pre and post all the way even in a comp prep…

It depends on your circumstances and what your current goal is also…what your job is…how active you are.

Thanks so much

[Nicolas Cantemir]

Carbs hold water. So you will always hold water but do it right and most initially will be IM. Do it wrong n it will be subQ

For me I like 100-150g T days and 50-75g R days

T days focused around training

r days were your craving / most hungry

Great information. Ty

[Nicolas Cantemir]

You do need the initial jump in carbs to bring your body back to ‘normal’ levels I would suggest adding more of whatever digests well to you and slowly increase if needed after the initial jump. It’s inevitable that post show we need to gain some fat it’s not healthy to stay lean for normal body functions we need body fat and it will help with strength/ stability/ energy levels and sleep

Thanks so much

[Nicolas Cantemir]

Thanks so much

[Nicolas Cantemir]

Well, I think it depends on the amount. If it’s more than 20 mcg I usually take every 2 hours. If you take 100or 120 at o e time , uffff. Not good. Divide 20 20 20 20 20 morning and every 2 hours. It’s my opinion and it works. You avoid headaches, and other side effects.

[Nicolas Cantemir]

Pic I put on my story yday, shows how lean I have stayed since I stopped dieting 12 weeks ago . Been a hard period in terms of food focus , but I’m still very lean and stable . That’s probably the hardest I have ever worked post diet , to win that phase and man was it worth it ? , weight has slowly crept up a bit from the primo + a few extra bowls of cereal when in Spain , but that was 2 weeks ago and I expected my weight to drop back off since then, it hasn’t – I have just got harder. I will take that.

It’s amazing your size with this condition. Excuse me for ask you. But you archived this condition with the diet you posted ( fat protein except last meal protein and carbs , cereal)?.
Congrats

[Nicolas Cantemir]

Bodyweight was 56.4kg this morning. Dropped since the break, but not enough yet so we’ve dropped food again as outlined below.

Cardio is at 40 mins fasted on training days plus 15 mins post workout and 60 mins fasted on rest days.

Steps are 11,000 a day.

Today was a Pull day and a really good session. Just goes to show how mental determination can overcome any feelings of fatigue or hunger. Even progressed on a couple of movements.

Training Day Meals

Meal 1 – 7 egg whites, 2 turkey rashers
Pre gym meal 90 mins pre – 150g chicken, 5g coconut oil, 100g strawberries
Intra – 25g EAAs, 5g creatine
Pwo 45 mins after – 150g chicken breast, 40g rice
Meal – 150g 5% fat beef
Meal – 150g chicken breast, 30g avocado
Pre bed – 15g p from ISO whey, 5 whites,
Rest Day Meals
Meal 1 – 7 egg whites, 2 turkey rashers
Meal 2 – 150g chicken breast, 10g sunflower seeds
Meal 3 – 150g chicken breast, 30g avocado
Meal 4 – 150g 5% fat beef
Meal 5 – 150g chicken breast, 15g walnuts
Pre bed – 15g p from ISO whey, 5 whites.
*All foods stated are UNCOOKED weight
Green Veg is added to some meals
Sea salt added to all meals

Great diet. Great success sure.

[Nicolas Cantemir]

2 or 3 big carbs meals and no carbs in the other meals.
The question is about spread carbs during the day or take in two times for example.

[Nicolas Cantemir]

Cluster Dextrin (Highly branched Cyclic Dextrin) is produced from waxy corn starch. The process results in a greater gastric emptying rate, which means it’s extremely easy to digest and less likely to cause any digestive issues or discomfort.

Very good explanation. Now I understand . Thanks again

[Nicolas Cantemir]

It’s completely dependent on so many factors.

If your prep was done right, especially towards the end, you shouldn’t need to do much AT ALL. Coast in with the same foods you’ve been eating all prep, with a slight increase in carbs and maybe fats, usually from 3-4 days out depending on how much you need to fill out.

Again, if you’re shredded, you do not need to deplete, you’re just digging yourself a hole. The less food you need to eat to fill out.

Some other things to consider would be to cut or reduce cardio/steps the final week/few days to make the whole process easier and drop off some fatigue so you look fresh on stage, especially through the legs.

There are so many variables though, I recommend if you really do not know what you’re doing to hire a coach that can take you through this process in a calculated, analysed fashion. Start thinking about this now if you’re getting close as a lot of coaches won’t simply take on a client just for peaking.

Thans so much

[Nicolas Cantemir]

Thanks for the reply

[Nicolas Cantemir]

Thanks.

[Nicolas Cantemir]

Ok. Thanks