September 26, 2021 at 2:38 am #134960Peter dCParticipant
Since I am following your guidelines and learning from your videos, I would like to ask you for some advice to help me overcome a problem I have.
After many years of preparations, I am cutting out training volume and intensifiers in my preparation to compete.
I am very emotional and also come with a background where getting to have the fat levels of competition has been a very long and difficult process, therefore I have linked volume and self-destruction during workouts as a tool (wrong) to get to those fat levels, with all the consequences.
This is something that I am already correcting, and it must be taken into account that those of us who are very emotional and depend on volume and stimulus addiction is a very important factor that must be modulated.
The problem lies with nutrition. I have also psychologically linked large caloric deficits and restriction with high volume and intensifiers, to get the (wrong) result.
Therefore, even for refeeds, I have trouble doing them, because if the workout has a lot of volume and intensifiers, I think I will refeed into fat.
I have an emotional attachment to food as well, I’m all or nothing, I have no middle ground, so it’s a psychological release for me to have the refeed I want with freedom.
In fact, I am seeing a psychologist be able to manage emotions with food and generate healthy and normalized mental health with food and eating.
My question is:
in this period of competition or between competitions, the day I have to do a refeed while maintaining a strict nutritional discipline and a low volume of training with your guidelines on how to train to compete, how could I structure the series, repetitions, and techniques, so that psychologically I can accept that this refeed will be positive and will not accumulate fat, without having to go to a large volume of training and destructive techniques?
It would help me to make that transition that I am going through with the psychologist to be able to accept food, my relationship with it as something positive as well, and not only that, to have a positive reinforcement that gives me the confidence to replace destructive habits with constructive ones and make a more intelligent competition preparation that allows me to have a psychological and physical health that allows me to enjoy bodybuilding and life itself.
Would it be to add something metabolic? Or some sets with incomplete rest like an 8 x 8 or 6 x 10 with 30-45 seconds rest in order to activate AMPK? How not generate excessive inflammation? and so on
I have to say that I hate junk food. My refeeds or free meals I select to enjoy good staples and the simplest flavors: red fruits, sweet potatoes, potatoes, rice, pseudo-grains, and good meats and fishes, with the right fats. A way to load up the volume of micro and macronutrients.
Thanks in advanceSeptember 27, 2021 at 1:42 pm #135939BryceBahmParticipantSeptember 29, 2021 at 6:08 am #137222Peter dCParticipant
Thank you very much for your response. It was a very close and friendly response. I needed it.
It is something I have already started to work on, and your message brings me more peace of mind. Your experience is key.
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