Hey everyone, Vancouver Radio, episode number 248 and it's just me. I don't have a

guest. It's basically because I've been badly organized. I haven't got shit together, so it's my fault. But I've got two

awesome questions which I'm going to go over today, all kind of diet, training related to try and help you as much as I can to progress with whatever

you're doing and wherever you are at. So I'm not going to waste your time in

any capacity. I'm going to crack on, I'm going to get stuck in, and I'm going to try help.

So I have got an email from Sophie. This email is is entitled how do I know when or if I am over

training so Sophie says hi Ben I was wondering if you might be able to offer some

answers to my question. A bit about me,

I'm 24 year old female currently weighing 59 kilos at a height of 5 foot 3 and a body fat percentage of around 15

16 percent. Now I'll stop there because that's quite low for a woman.

It's fairly small as a low body fat percentage in terms of males if that's accurate so Sophie if

it is actually accurate that's probably equivalent of being nine or ten percent

as a man and if people can see on this camera I am well not very lean I'm about 14 14 15% body fat

So that is pretty lean for a chick. So moving on. I've got back into my gym

training over the past eight months having taken some time off to focus on

playing rugby and up to now have dropped two stone in that time where I'm beginning

to light the physique changes I'm seeing. I tend to train twice daily six to seven times a week and eat around

1600 calories in a ratio of 40 33 carbs carbs carbs, carbs, carbs,

protein and fats. I'm very strict with my diet and track using my fitness power but will allow myself

a cheap meal if I feel my body needs it. Although I usually end up feeling unwell

afterwards and much prefer fueling my body with real food.

On an average day I also drink 4 to 5 liters of water.

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