General questions (flexibility, mobility, prep, etc.)

[Scott Stevenson]

Hello all I am mid prep right now started at 20 weeks out and this week will be 9 weeks out. I switched over to FT training last week and am loving it. I was training high volume 6 days a week bro split pretty much with Monday chest, Tuesday legs. Wednesday back, etc.

Doing cardio 6 days a week fasted in the morning on stair master.

The FT training over the 5 workouts I have done so far have been amazing. The muscle feels like it really gets worked but just doing the one set doesn't kill my joints. My body has never felt this good and I am actually stronger now than 20 weeks out. I used to just volume volume volume and not really rest much between sets. The training always feels fresh and my body feels like it's actually being able to recover now and not just beating it into the ground.

Glad you're doing well with this! It's a bit of a gamble to switch training at this point, so you'll have to be careful to adjust diet, etc. accordingly.

(Gaining weight or losing weight less slowly might be possible with what you're saying about strength if you happen to gain a bit of muscle. This is possible in a hypo caloric state.)

So for my questions:

Mobility and flexibility: I wake up and do fasted cardio 6 days a week on stairs and then get in sauna and stretch for 10 minutes on my legs then have meal 1. Midday I train FT style with the 4 days a week. Every night before bed I have just incorporated foam rolling and more stretching right before bed. Is this beneficial at this time and is there such thing as doing too much stretching and foam rolling. I spend an hour before bed every night foam rolling and stretching. Just want to make sure I am doing my body good and not hurting it in anyway? Or should I be doing it right after training for an hour?

I'd ask why you're doing all this foam rolling, etc, in the first place.

Secondarily, what stimulus *during prep* is going to help the most with your physique, i.e., is this stretching necessary for injury prevention or what have you.

Injury: My hamstring is extremely tight and trying to get it recovered and better? I know it should be rested but can't do that now mid prep and with FT training? Any tips on recovery? Should I be stretching it or not stretching the hamstring to let it rest? I am able to squat and do my big lifts. Even curling motions. I just don't want to make it worse because a lot of tightness in my left hamstring.

If it's just tight (and not painful), I'd (personally) stretch it to remedy that and be careful of any accommodation during your training (imbalances) that might make you prone to injury.

Otherwise, I'd check with a local practitioner - someone who does ART would be a good find, IMO.

FT blast/cruise: since mid prep and 9 weeks left should I just keep blasting away the whole time or is it important to cruise for at least a week after blasting for 3-6 weeks. Don't want to mess anything up on both ends being prep and also don't want to mess up the FT program. Have done everything the program calls for so far and it's been outstanding.

There are good comments in this thread already on when / how to Blast / Cruise. You'll need to cruise over the course of this 9 weeks most likely. I address what to do dietarily in the FAQ at the end of the book.

Nutrition I am currently carb cycling with 6 low days of about 300 protein, 75 carbs, and 30 fats. One high day of 300 protein, 250 carbs, and trace fats (20 grams about). I follow my coaches plan nutritionally but he lets me train how I want to. I should keep my carbs intra, post workout shake, and post workout meal correct? Pre workout just stick with the fats and protein?

See bolded.

Nutrition post show: I am going to be on my own after the show so wondering if I should really blast the food and training or should I reverse diet out of the show to maintain leanness? What is best option?

See bolded above. (Seriously - a good coach should give you some thought on how to do this, IMO. )

Lastly I just want to say this is the best program I have ever done and feel amazing with the exception of my hamstring which I messed up training higher volume before I started FT training. Have never been this strong and really feel like I am going to add some food density to my body when switching back over to growing phase.

I think you're going to do quite well after the show if motivation stays high like it is now.

-S