Q&A Notes
1. Fibre — track it or just protein/carbs/fats?
Primary focus is protein, carbs and fats — that's the game. Fibre matters for digestion, appetite, weight management and gut health. Don't get paralysed by it: if digestion is good, appetite is manageable, and food is mostly whole foods, don't overthink it. If you're constipated, bloated or starving, you probably need more fibre — fruit, veg, potatoes, oats. Only use a supplement like psyllium husk if needed. Around 20-30g per day is a decent marker.
2. If calories are right — does meal timing matter?
Mostly no. Calories across the day matter more than timing. Ideally eat around training if you can. Late meals are fine if they don't wreck your sleep. Consistency is always the real optimisation.
3. If you're ill and training less — should carbs come down?
Slightly, yes, but don't slash them. Keep protein high, bring carbs down a bit if activity drops, and prioritise recovery. Short-term scale noise doesn't matter — getting better does.
4. Any advice on supplements?
Keep it simple: protein powder for convenience, creatine, electrolytes, vitamin D (especially UK life), fish oils. Everything else is pretty optional.
5. What to do if you get ill during the Shred?
There's guidance on the Grapple Shred homepage. It's simple: reduce training load, keep calories sensible, hydrate, sleep, and resume once symptoms ease. You don't fall behind — you just manage the week differently.
6. Do tea/coffee count towards water intake?
Yes. Caffeine doesn't magically dehydrate you — just don't use coffee as a replacement for water.
7. Check-ins, photos and video check-ins — when and where?
Update your tracker, progress photos and training logs on your tracking day. I'll review everything and give feedback. Everyone gets weekly video check-ins for the whole Shred — no written check-ins. They'll come via Telegram and your dashboard.
8. What is a refeed?
A planned higher-calorie day, mainly from carbs. We use it to reduce diet fatigue, support performance, and give a hormonal and mental break. It isn't a binge — it's still structured.
9. What journal do you use?
The Productivity Planner. I've journalled since I was 17. Best Self is good but hard to get in the UK now, so I went back to Productivity Planner — and it's been updated, it's much better.
10. If you can only train once — BJJ or S&C?
If it's once in a while, do BJJ — that's your sport. But it depends on your goal: better at BJJ, or more muscle? If it's happening every week, we need to sort the balance. Shred is body comp and performance, so both matter.
11. Do you track cooking oils? Alternatives to olive oil?
Track it or estimate consistently — oils add up. Use sprays where possible. Alternatives: low-cal sprays, butter, coconut oil — but calories are calories. Weigh the bottle before and after and you'll learn what "about 5g" looks like.
12. MyFitnessPal adds exercise calories — eat them back?
Stick to your limit. Remove exercise calories in MyFitnessPal — it's covered in the Shred Tracking Guide.
13. Can grappling replace conditioning sessions?
Yes, absolutely. Grappling is hard, sweaty, high output and can replace conditioning. Conditioning is still useful for control and recovery, but swapping is totally fine.
14. Day 2 cardio — how do I log it?
Log the workout you did. If you use an Apple Watch, go off move calories and input it under cardio.
15. Low energy in grappling — how do I fuel in a deficit?
Use the pre/post workout nutrition guide and the 90-30 method: a meal within 90 minutes pre-training; something within 30 minutes pre-training (liquid carbs help); post-training, something within 30 minutes then a proper meal within 90 minutes. Carbs matter for training. Avoid training fasted. Get fluids and electrolytes in. Accept some sessions feel flat in a deficit — that's normal.
16. Refeed calories — maintenance or still a deficit?
Close to maintenance, sometimes slightly below. It's relief, not a free-for-all.
17. Any multivitamin recommendations?
Food first. I use Strom Multimax and also Marchon. Avoid mega-dose gimmicky ones.
18. If I do CrossFit, do I still need Grapple Strong workouts?
If you're doing CrossFit, use your CrossFit sessions — that's absolutely fine.
19. High volume meals — is it a problem?
High-volume, low-cal foods are your friend: potatoes, veg, fruit, lean protein. Volume helps adherence.
20. Steps in bad weather — can indoor cycling replace it?
Yes. Track it as cardio (e.g. indoor cycle on Apple Watch). Look at cardio, not steps.
21. Prioritise gym or grappling on the Shred?
Two gym plus three grappling is fine. Long-term we want balance, but most aesthetic results come from nutrition.
22. Calories feel too low — will you adjust?
Yes. On your first check-in I'll adjust calories if needed — the spreadsheet can be changed.
23. Refeed day — fixed or flexible? Can you split it?
Flexible with guidance. Use it when fatigue or hunger is high. Ideally keep it to one day, but splitting over two can work occasionally. It comes down to weekly calories — I'd still plan it rather than going purely off feelings.
24. Electrolyte recommendations?
I use LMNT Salty Lemon — the only one I've found consistent and that tastes nice to me.
25. Grappling — training tab or cardio tab?
Put it in your training tab.
26. Eating late after evening BJJ — digestion issues?
Not inherently. If your sleep is fine, crack on. If digestion or sleep suffers, have a lighter, lower-fat meal before bed.
27. Family meals — weigh raw or cooked for macros?
Raw is more accurate because foods lose or retain water when cooking. Don't stress — pick one method and be consistent. Weigh raw ingredients, divide into portions.
28. What app did you mention for screen time?
Brick — it "bricks" your phone so you can't open apps unless you unbrick it. Other options: disable notifications, grayscale, daily limits, unfollow negative accounts, a "one sec" app, keep the phone out the bedroom.
29. Easy carb sources if you struggle to hit carbs?
Potatoes, rice cakes, oats, fruit, rice — simple stuff.
30. DOMS — strategies when your legs are ruined?
Movement is medicine: light movement, a walk, hydration, sleep. Find something therapeutic — a massage every 1-4 weeks is great. DOMS should ease in about two weeks as you adapt.
31. Sleep quality — tips, and do naps count?
Naps count. Use the sleep guides. Sleep consistency matters massively — keep bedtime and wake time consistent. Shift work makes it harder, but still aim for consistency where you can.
32. Should I eat my full calorie allowance if I'm not hungry?
Mostly yes. The odd low-appetite day is fine — patterns matter. Key thing: hit your protein. If you under-eat and miss protein, you'll end up hungry and it bites you later.
33. Refeed macro focus — carbs, protein or fats?
Carbs first. Protein stays consistent. Fats moderate.
34. Red meat vs super lean meats?
I do eat red meat, but I've leaned into lean eating more. Clean eating can still be high-fat and high-calorie. In a fat-loss phase I prefer more chicken/turkey and leaner staples. I mostly have steak when I eat out.
35. Thoughts on BPC-157 and peptides?
I'll be open: I use peptides and I'm for peptides — they worked for me. Peptides are a grey area and technically research-purposes-only, so do your own research.
36. Same-colour exercises in the plan — superset them?
Yes — it's an option, especially if you're short on time. It makes sessions quicker and stops you wasting time between sets.
37. 3x10 deadlifts — basically cardio?
Yeah, it's pretty tough.
38. Why alternate movements (e.g. alternating curls)?
It helps balance sides, reduces joint overload, improves control and awareness, and stops people swinging heavier weights with rubbish form.
39. Snacking/binging when working from home — how do you cope?
Make life easier. If you don't have kids, get trigger foods out the house. Plan your day ahead — you should know what you're eating tomorrow. Protein first, pre-log snacks, keep trigger foods out of reach. Include foods you enjoy — the best diets do. Plan a treat in if needed, just not something huge.
40. RPE targets for lifts?
Mostly RPE 7-8. Finish sets with 1-3 reps in the tank.