Q&A Notes
1. Shortest worthwhile post-Shred fat loss phase?
If you're already lean and just tidying up, the minimum effective dose is 3-4 weeks. Anything shorter is mostly water shifts and hard to read. If it's only 1-2kg to go, 3-6 weeks is usually perfect. Longer phases are only needed if body fat is genuinely higher or adherence hasn't been tight.
2. Electrolytes and borderline high blood pressure
Electrolytes aren't just sodium bombs — they usually contain sodium, potassium and magnesium. If you sweat heavily, train hard, cramp, or feel flat post-session, you may benefit. If blood pressure is borderline, your diet is already high-sodium, and you're not sweating excessively, daily high-dose sodium drinks may not be necessary. Use them strategically, not automatically every workout. BP is something to take seriously.
3. Wellman blood test during/after the Shred — waste of time?
Not useless, but during or right after a deficit you may see slightly suppressed testosterone, lower leptin, elevated cortisol and slight lipid shifts. Two weeks at maintenance usually stabilises most markers; 3-4 weeks is ideal for a true baseline. Doing it at 2 weeks isn't pointless — just interpret it contextually.
4. How much does age matter for maintenance?
Less than people think. Big drivers are bodyweight, lean mass, activity and NEAT. Age plays a gradual role. A 40-year-old who lifts and walks a lot will have higher maintenance than a sedentary 25-year-old. Lifestyle beats age.
5. BPC-157 + TB-500 or low-dose GH for injury?
Watch the video for the full answer.
6. Fuelling for a half or full marathon
Different game to the Shred. You'd want higher carbs overall, carbs before long runs, intra carbs on runs over 90 minutes, and a proper carb load 2-3 days before the race. Protein stays solid, fats moderate, electrolytes matter more. You can't low-carb your way through marathon performance.
7. Loose skin or still fat?
Still fat: the area feels thick when pinched, doesn't wrinkle much, and changes noticeably with further fat loss. Loose skin: thin and papery, wrinkles when bent, doesn't change much with small further cuts. Time and muscle underneath help, but true loose skin doesn't fully vanish without surgery.
8. Pulled lower back — leg press instead of squats?
Yes, leg press can be a good temporary swap — less spinal loading, still quad stimulus, lets the back calm down. Okay to push: mild discomfort that improves as you warm up, no radiating pain, no worsening after. Not okay: sharp pain, pain travelling down the leg, pain worse 24h later. If symptoms improve week on week, you're progressing well.
9. How long for glycogen and hormones to normalise?
Glycogen: 24-72 hours. Hormones: leptin improves within days; testosterone and thyroid often improve within 2-4 weeks. Full recovery depends on how aggressive the cut was. Two weeks at maintenance is usually enough to feel human again.
10. Minimum diet break before another fat loss phase?
If you've dieted 12 weeks: minimum 2 weeks at maintenance, better 3-4. The leaner you are, the more valuable that break becomes. Dieting back-to-back without stabilising usually worsens adherence and performance and increases burnout risk.