Hey everyone! Something that a few people (Shaneal's clients included) has asked me is, "How do you eat 800g of rice a day???" If you're like me, and your stomach doesn't stretch very easily, then spacing out your food into smaller meals is the easiest way to do it. During my bulk, I have to eat 800g of rice and 500g of sweet potato, along with other carbs, fats and protein. --- Here's how I approach it: 8am - 60g of Oats, 1 scoop protein 8:30am - 50g of rice noodles (still counts as rice) and 10g of bone broth 10am - 250g of rice, 1 x 95g of tuna 11am - 500g of sweet potato (mashed, I find it easier to digest) 3pm - 400g of rice, 2 - 3 boiled eggs 7pm - 100g of rice, 300g of lamb backstrap, and veggies (and cook the lamb with 1 tbs of butter) -> As for maltrodextrin, this is a fast absorbing carb. Pretty much sugar powder and add water. If you're interested in this, I recommend chatting to Shaneal about whether it's right for you. --- Whether you've got 800g or 400g of rice to eat a day, if you're struggling to eat it in one sitting, my best advice is to break it into 2 or 3 meals 😊 Hope this helps!

When my training program was updated initially to include more training, I was freaking out about trying to fit it all in throughout the week. I’ve spent the past hour or so taking the time to plan out how i’m going to get it done and I realised, I have way more time than I thought. Just goes to show when you actually take the time to plan things out, you can get alot more done.

Happy new year! To start off the new year, I'm going to try out a new system for tracking gym sessions. Nothing crazy, just a whiteboard I look at everyday and a crudely drawn calendar. We are aiming for three days a week, so on each of the set days I'll mark whether I've been or not. Will report back at the end of the month!

Hello Legion! I've been tracking a lit of my stats for a while now, and ever since I started my bodybuilding prep a little over 2 weeks ago I have some impressive data to share! Firstly, you can see around when I locked in. Step counts rose, sleep improved, and stress was managed. There are a few bumped along the way, namely from Christmas and other small events where my routine was shaken, and you can see how that affects my sleep score, stress, and sometimes weigh ins! Interesting not about my weigh in. This was from a few days ago. That crazy spike you see is what causes people to panic. Thats due to me not training for 2 days, and eating low carb whole doing cardio. I didnt put on fat and lose mucle, I simply lost muscle volume, causing the readings to be skewed! Interesting, isnt it? That's why data and knowing how to read it is super important. How have your journeys been so far?

Hey @Shaneal Diiren thanks for curating a great workout and diet plan for me. I'm keen to see more fat loss and realise I've not been doing much cardio in addition to my current workout. We've spoken about what cardio I can do, just want to check with you on how many times a week I should be doing cardio? 🏃🏽‍♀️🏇🏽🏊🏽‍♀️