FT Questions....

[mikeland91]

I'd try doing this one regularly for your PUMP sets and MR's.

https://www.youtube.com/watch?v=kXNlrHOXw2s

https://www.youtube.com/watch?v=0DdGi88Eoks


Setup looks great.

Yes, getting the quads LARGE first and foremost would be suggestion as first priority.


Well, my first thought is that you may be creating a "problem" that needn't be there in that you're trying to train after those long shifts when you have to be up that early in the AM.

Recovery comes from sleep as well as diet, so if you're not sleeping enough after those late day training sessions (and your workouts maybe aren't as good after a long shift) then i'd consider setting up a different training schedule.

Purely from a diet standpoint. I'd simply take those carb-meals that your normally would have post-workout (after a shorter day of work) and make those the morning meals the following day. If you're doing a low volume Tier, the glycogen refilling may not be an issue. E.g., Tthose meals may not be as important if your'e doing Tier I Basic versus Tier III Turbo.)

Another thought if you just absolutely have to train no matter what would be to take the 4 days of FT and split them up so that your'e doing PUMP sets after those long shifts, for instance. (I don't know how your 12 hour shifts are spread out.) This could mean hypothetically that after 12 hour shift you're doing just pump sets. In this case, the meals set that you've outlined above would work.

(NOTE: What you decide to here would be a function of your overall goals, too. I'm presuming you're trying to gain weight, but a lot of people, as with many programs (I've this a good bit with DC training over the years) have fat lose as a primary goal. I this case, the reduce kcal on those 12hr days might work out OK in the big picture.)

-Scott

Thanks so much for the reply Scott
I'm currently running Turbo tier 3
So I def need those carbs lol
The 12 hour shifts for me arnt to much of a problem , they are tough as I work in mental health , but the company are good to me as they support me with my bb , they let me eat every 2.5 hours and even asked if I wanted a few days off in my last prep !
So training (usually in the am tbh ) is not a problem
And I don't notice any strength/intensity loss if I do train after 12 hour shift and feel I do recover v well ( if I do have , say have 3 12 hour shifts in a row il only train only 2 of those ,obv never 2 days in a row ) so what I'm taking away from your answer is if training after 12 hour shift keep carbs out till intra /post and then match the Marcos (carbs) in the first couple of meals the next day that I would usually have in the two meals after pwo meal on days I train at an earlier time of the day ?
Yeah my main goal is it grow and stay lean wich iv got to say with FT is going v well I have gained 6kg and stayed at 8-9% bf since training with FT
Obv there are other elements contributing to this , but I have to say if you do FT right your gonna grow
Hope this all makes sense I tend to ramble lol
Thanks again Scott