Consultation wit Corey Nelson

Had an hour of talking with Corey Nelson at ToggleFit. The summary below.

1. Exercise

Exercise selection stays the same. The template will be 3 sets of 5, the one set of 10.

Need to do cardio in prolonged light fashion.

2. Nutrition.

12,000 weekly calorie intake. It will be re-assessed every 1-2 weeks.

2 lifting days
3 fat loss days
2 intensive fat loss days

Should log intake into an app.

Lifting days should be non-consecutive.

2200 - 2800 calories/day
Carbs - 175-350 g
Protein - 200 g

Fruit and vegetables every meal if possible

30 min before workout - 30 g of protein and carb meal.

Leucin during workout.

Cocktail (in 1 liter of water):

5 g L-Leucine
10 g L-Glutamine
2 g L-Alanine
2-3 g L-Glycine

After lifting - low carb (10-20 g), whole foods only.

Assessment of training:
- objective training quality (weight lifted)
- subjective lifting quality

Moderate fat loss days.

1300 - 1700 cal/day

Fasting 6 - 9 hours from waking up.
Preferably whole foods only.

Cardio - 1 hour at heart rate 120-140/min

Intensive fat loss days.

900 - 1300 cal/day
Fasting 9-12 hours
Zero carb

30 min cardio in the same fashion.

Peptides.

3 doses a day
20 - 30 mcg per dose

Assessment.

1. Photo in the mirror
2. Waist circumference
3. Shoulders circumference (widest part)
4. Body weight

Other points:

- should have 6 hour weekly physical activity
- use low calorie density foods for appetite control
- healthy fats - olive/coconut (teaspoon)