Q&A Notes
1. Can you explain the P-ratio?
The P-ratio is the partitioning ratio — when you gain or lose weight, how much of that is fat vs muscle. If you're leaner, you get a better P-ratio when gaining. If you carry more body fat, more of a gain tends to be fat, and there's more muscle-loss risk when losing if protein and training aren't dialled. In Shred terms: lift properly, eat enough protein, don't crash diet, keep training performance decent. That improves your P-ratio — it's not something to obsess over daily.
2. Next Shred dates?
Nothing locked in publicly yet. I usually let the current cohort finish, review results, then open the next one when it makes sense — usually a few weeks after. There will always be another Shred. The bigger question: another cut, or transitioning into something longer term?
3. Strategy for cutting 1-2kg for a comp?
This is small water manipulation, not a crazy cut. Comp week: reduce fibre slightly, lower carbs slightly 3-4 days out, keep protein high, keep sodium consistent. Last 24-48 hours: slight carb pull, slight water manipulation if needed, no wild dehydration unless you know what you're doing. Most 1-2kg cuts are glycogen, gut content and water — not fat.
4. Daily fasting — legit or just eat when hungry?
Fasting isn't magic. It works because it can reduce calories and some people prefer fewer meals. If you train early, feel hungry in the morning, or perform better fed — eat. If you naturally aren't hungry until 11am and like larger meals — fasting can work. No fat-loss advantage if calories are equal. Pick what fits your lifestyle.
5. How much weight comes back when glycogen replenishes?
Usually 0.5-2kg depending on size and carb intake. 1g of glycogen stores about 3g of water. If you've been depleted, the scale jumps, you look fuller, and muscles feel better. That's not fat gain.
6. Reverse dieting but still in a deficit — what happens?
If you're still in a deficit you should still be losing fat. But with glycogen, water and training performance increasing, scale weight may stall, creep up slightly, or move slower. At this stage visual feedback matters more — photos, how clothes fit, how you look pumped, training performance. The final weeks aren't about smashing the scale — they're about finishing sharp and stable.