Q&A Notes
1. What is 'Buy In' Week 1 optional conditioning?
It's your way to ease into the plan. Optional conditioning designed to get you moving, sweating, and building momentum — no pressure, just buy-in. Low entry barrier, high return on motivation.
2. Can I swap exercises (e.g. Ski Erg for Row/Bike)?
Yes. If it hits a similar energy system — same time domain and intensity — it's fine. Swap Ski to Row to Assault bike to Versa climber to C2 bike. Just keep intensity and effort similar.
3. I've got 3 comps during the 8 weeks — can we manipulate the plan?
Absolutely. We'll adjust calories, deload around comps, taper if needed, and make sure weight and recovery are nailed. Message me with dates and I'll help plan around them.
4. Is this done at the gym or are there daily check-ins?
You do the sessions in your own gym, at your own pace. We check in weekly via your tracker and group chat. If you want to upgrade to 1:1 for personal feedback, that's an option too.
5. Does it make sense to run a cycle during a cut?
If you're already using or experienced: yes, cutting with support can help maintain muscle and speed up recovery. If you're new or not fully clued up, wait until a gaining phase. Cycles carry risk. Always be educated before hopping on gear.
6. Olympic lifts are mentioned — when should I do them?
Treat them like skill lifts: 2-3 sets of 2-4 reps, done early in the session after warm-up, on lower or full-body days. Focus on technique, not max load. Clean pulls, hang cleans and snatch balance are good starts.
7. Short on time — can I split workouts across days?
Yes. Do half the workout one day and finish the rest next day, or split Push/Pull across AM/PM. Just make sure you're recovering and not cramming too much volume into back-to-back days.
8. Doing CrossFit 5-6 mornings a week — how do I add this in?
Either drop volume from the lifting plan, or use the Grapple Shred nutrition and lifestyle side only, or treat the S&C plan as accessory work 2-3x/week. Let's discuss what's essential to you.
9. How long will workouts take?
Most are 45-60 minutes depending on rest periods. You can compress to 30-40 minutes by supersetting accessories or dropping a finisher or one isolation lift.
10. Short on time — reduce rest, sets, or cut an exercise?
In order: drop accessory lifts (lowest priority); superset where possible; reduce sets to minimum effective. Don't rush compound lifts — intensity beats fluff.
11. Can I intermittent fast on the Shred?
Yes — as long as it helps adherence and doesn't reduce protein or calories too much. Biggest rule: hit your calorie and protein targets. That's what matters most.
12. Fasted training on low cals — good or bad?
Depends on intensity. Low-intensity: fasted is fine. Heavy strength or grappling: better to get something in pre-session (banana, whey shake, rice cakes). For fasted work, prioritise a post-session meal with protein and carbs.
13. Habits to build now for post-Shred success?
Daily weigh-ins (track trends, not days); meal prep or meal planning; protein at every meal; steps before phone in the morning; weekend structure — don't wing it.
14. Tracker starts 15th Jan — how do I change it?
Message me — I'll send a duplicate tracker with your preferred start date, or edit it for you.
15. How many refeed days a week? Do they link to training?
Depends on your deficit and performance. Usually 0-2 per week, often on the hardest training days or before comps. We'll advise case-by-case.
16. Can you train too much?
Yes — especially in a deficit. Watch for poor sleep, dips in performance, mood swings, low libido, and cravings. Your plan should stimulate, not annihilate.
17. Hinge day — barbell or trap bar deads?
Either. Barbell if confident and pain-free; trap bar if easier on your back or you want quad drive. Form and intent beat the tool used.
18. Is the plan tailored? Can I get alternatives if injured?
Yes and yes. If you're injured, message me and I'll sub in exercises that fit your recovery status. Safety and progress both matter.
19. Full fat or reduced fat dairy?
Both are fine. In a cut and tight on calories, reduced fat may help. If satiety and food quality are a priority, full fat might be better. Check the protein content, not just calories.
20. Ideal body fat % before bulking?
For most men, 10-15% is ideal to start a bulk — lower means more room to grow without excess fat gain. If you're above 18-20%, lean out first.
21. Recommended vitamins/supps beyond whey and creatine?
Vitamin D3 (especially in winter), Omega 3s, Magnesium (sleep/recovery), Zinc, and a greens powder if your diet lacks fruit/veg. Rough doses: D3 2500-4000 IU; Mag 200-400mg elemental (glycinate is best); fish oil 2-3g EPA/DHA.
22. Can I cut and perform on under 6 hours sleep?
You can, but recovery will suffer. Mitigate with naps, more steps outdoors (sunlight), pre-bed magnesium, and a protein bolus before bed. Don't overtrain — prioritise sleep like it's a session.
23. Do I need to track weights lifted?
Highly recommended. Log top sets or RIR (reps in reserve). It builds accountability and progression, and helps adjust volume week to week.
24. Advice for someone who's regained weight but feels back on track?
Forgive yourself — guilt changes nothing. Focus on the process, not perfection. Nail protein, steps, sleep and stress. Don't chase old versions of you — build the new one better. Get clear on why you want to change this time, and keep that visible.
25. Day 1 squat — can I use pendulum or hack squat?
Yes. Choose the squat you can load well with good range and tension. Pendulum, hack, safety bar, smith — all fair game.
26. Balancing hard comp rounds with easier sessions?
Run 1-2 hard comp days and 1-2 skill or light flow days. Let your lifting volume adjust if fatigue creeps up. Don't be afraid to sub gym volume with rolling, especially near comps.
27. When should I take electrolytes — and how much?
On heavy sweat days, low-carb phases, and after sauna, long rolls or outdoor work. Aim for sodium 500-1000mg, potassium 200-400mg, magnesium 200-400mg. LMNT, Elete, or DIY with sea salt, lemon and no-sugar squash.