151.2 – Rest

Travel day today! Was a little fuller yesterday, but I’m definitely more like 149-150 on the scale this morning as I ate 1.5 hours later, and woke 2.5hrs earlier so basically had a nap after last meal 🤣

Off to get flight from Heathrow this morning and will then land, get settled and just chill for the evening!

Minimal volume Peter so they don’t respond any different to a normal week

150.2 – Push

Great response off the extra 100c added yesterday, a better night of sleep despite being up very early!

Food volume is something to always consider when monitoring scale weight as a metric for ‘fullness’ during a peak. My food volume yesterday due to the increase in carbs and vegetable intake being kept in was probably 800-1000g… Read more

149.2 – Arms / Delts

Great pull session yesterday with no hinge, improved on numbers set on the last time hitting this session!

Decided to begin a linear load as it worked so well for the U.K.Finals and fat loss is done now, I don’t need to dig any further.

115c was added yesterday and I was up 0.2, most likely all from food volume as it… Read more

149 – Pull

Very successful push yesterday, numbers all up on last rotation! Huge win at this stage

Final dig now before I load on Thursday Friday, so today, tomorrow, wed, is low, easy peasy, get those last little bits in 😜

Sleep is a little poor but with 5 days left I’m just doing my best to get 6 hours a night, which is pretty much boxed… Read more

150.4 – Push

That was perfect for the 625c day, 2 lbs up and I was literally sedentary the whole day, no training and just 6k steps to keep me sane 🤣

That day though, is probably the ‘toughest’ for me, I absolutely knew it was essential but I wanted to train / move so badly, I hate sitting still

But anyway, got it done, back to baseline… Read more

Hey Adam, thank you! 3 weeks out 🙂 I was only using Vasoburn, not the capsules

148.2 (new low) – Rest

So very light today and new detail cropping up everywhere but I need to have a carb tolerance baseline set for peaking next week, so 625c going in today (52f / 155p) protein at rock bottom from a digestive standpoint and fats enough to slightly stock triglycerides & hold some fullness

6 meals 100c each from my… Read more

Great thanks bud 🙂

Just tonnes of laterals and press ups back to back and then posing, simple really, usually use a partner to do this and then bands for a bit of blood in arms and back. But I do really go for it, I don’t hold back. Takes about 10 mins to get fully pumped

My baseline diet there was for one day, to stabilise bodyweight

I have reduced food from there to initiate more fat loss, but my macros are totally irrelevant to your goals Peter!

Strategy for more fat loss = a deficit 🙂

149.4 (new low) – Legs

Well that’s no surprise considering how I felt yesterday 😂 this is a new level of condition and detail now, seeing stuff I’ve not seen before

Today leg session is the last one before worlds, so it’s going to be rock bottom volume!

Calf x3
Adductor x1
Seated Leg Curl x1
Hack x1
Leg Press x1
Extension x1… Read more

151 (new low) – Rest

Felt it yesterday 😅 knew this drop was coming and here it is…

I will hit a sub 150 weigh in prior to worlds, this will be a very flat look for sure across some body parts but if there is anything I’m going to do in the next 9 days it’s not building muscle, it’s getting a little bit more body fat off to seal the deal… Read more

152.8 – Pull

Brilliant push yesterday felt strong and powerful throughout with glycogen higher going into the session

Really good sleep last night too, so ready for pull, last hip hinge before worlds 🙂

152.8 – Push

1.4 drop as expected from just baseline diet and rest day, will see a further drop now as body is very responsive and I can feel it mobilising body fat 😛

Push today so normal session, and normal sessions into next week too, all of which I will make count!

Thanks!

154.2 – Rest

Lots of travel and a slight change in meal timing yesterday and lack of bowel movement is arguably the cause of the bodyweight this morning so that will shift very quickly over the coming days.

Will be flying out to Romania next Thursday so this next week or so will fly by!

Standard rest day for me today, and the first… Read more

So , update, I won 🙂

Onto the worlds in 2 weeks , Romania 🇷🇴

13 days out so baseline diet today at 425c 42f 209p Steps 10k

Leg day, let’s get it!

Thank you so much guys!

Show day.

Woke up the most ready I’ve ever felt in my entire life (for anything, bodybuilding or non bodybuilding)

I’m just so excited to showcase what I’ve been working on.

See you on the other side 🤜🏻😎

🙏🙏🔥🔥[/quote]
❤️❤️

151.8 – Rest / tan / travel

And that’s the look nailed 🙂 yesterday pwo super happy, this morning even tighter and fuller so pretty much got the recipe now, just going to do another day same as yesterday but with less expenditure (no training) should have me in a perfect spot around 151.8-152.5 tomorrow.

Sleep was disrupted last night but at… Read more

151.4 – Push

Ended up adding 100c and 5f to the diet yesterday, gained 0.2 this morning and look tighter & fuller once again.

I know I need to be a little fuller to bring my best, so another 100c will be added today, but spread more evenly across meals as last night my last meal was a little too big for pre bed as I made adjustments… Read more

Very excited for the prospect of what I know is possible from you Caitlin, this is the start of something very cool.

151.2 (new low) – Arms

So after training yesterday I was a TAD flatter, not a lot, I still got a great pump and was happy with the look but definitely a little flatter with the weight drop.

I subsequently added 50c and 10f to last two meals. From banana, oats and dark chocolate for those interested. Just things that digest super well… Read more

Don’t hyper focus on the volume accrued mate. Have a rep range, work up to the top of it, add load, go to the bottom end and work your way up 🙂 don’t stress the volume or the equations there too much

151.4 (new low) – Pull

So I felt a very significant shift in my mood yesterday, not that I haven’t been relaxed this prep but everyone who has been at this stage will know how it makes you feel due to the sympathetic drive / stress of dieting… you always feel on edge!

This dropped off a lot yesterday and knew this would cause a new low, as I… Read more

Hey AJ

whats the thought process behind dropping veg? so you are not consuming none at all?

sorry if you have covered it

[/quote]
Ahh sorry Corinne I probably didn’t make that clear, I’ll only drop veg down by 50% on Friday for Saturday show, then Saturday (show day) have zero.

Won’t be dropping out veg yet I think I’d not poo for an… Read more

So awesome to see you back on here Sas – Excited to follow 🙂

151.8 (new low) – Push

As expected with the fatigue dropping off and a visual shift over the last 4-6 days, I knew a new low was probably lurking around the corner.

Happy with where I’m at this morning a nice balance of condition and fullness, if I’m lighter than 151 on Saturday even with GI shift from dropping veg that will maybe be a… Read more

152.2 – Rest

As said yesterday, very happy with that last leg session! Legs a little sore and inflamed today but nothing outside of the ordinary and with me still keeping activity in for most of the week they will ease off nicely. I find for me dropping activity doesn’t yield an improved look so I keep it fairly regular most of a ‘peak week’… Read more

Last legs for U.K. Finals was wicked!

152.4 – Legs

Really enjoyed watching the Olympia! I am a huge Shaun Clarida fan, but he did get out edged by Derek this time, which was upsetting but he will be back!!

Legs today for me, last full blast session, volume still rock bottom on this day

Calves x3
Adductor x1
Seated Leg Curl x2
Hack x1
Leg press x1
Extension x2
Glute… Read more

152.6 – Rest

The look, the bodyweight and as a result, my readiness to compete is so predicable right now, I can literally know exactly what I’ll weigh and how that will correlate in the look, which is spot on

Rest today, olympia viewing, work boxed off and then just relax ! 🙂

Hey buddy,

Push
Pull
Off
Legs
Off

RDL’s on pull days

152.6 – Pull

Brilliant push session yesterday actually being able to take a few rep progressions ( or regain of lost performance) across a few movements and felt strong too.

Really happy with where I’m at, Bodyweight is very predictable and so is the look, sleep improvements are slight but enough to bring up energy some.

Pull with a hinge… Read more

152.2 – Push

Back down to pretty much my lowest bodyweight and a very predictable scale weight trend right now which is exactly where I wanted this intake to put me. First few days I noticed a tiny fluid shift from my body adjusting to having a higher total carb intake but since yesterday in particularly, a harder look has ensued across… Read more

Taught well 😎

Been class to see you absolutely nail performance and volume this prep mate ! [/quote]
Appreciate that Caitlin 🤜🏻

152.6 – Rest

A brilliant leg session yesterday, definitely left nothing in the tank! As always a little elevation in fatigue & inflammation pulls my weight up slightly post legs, this is very normal.

Found a good baseline for the diet and I continue to wake up slightly fuller and tighter most days now, so it’s all about making tiny tweaks… Read more

Hey Bar, just in a pan!

152.2 – Legs

Lovely rest day yesterday went to see friends with Loz and just kept busy as it’s a quieter work day for me!

Still hanging at my lowest bodyweight but continuing to get harder every morning with this positive fatigue shift, more lines in the backside this AM 🙂

Yesterday’s steps were 10k
Diet was 217c 25f 180p

Remember… Read more

Hi AJ,

Super exciting to see you dial into this comp at what seems to be your best! I was wondering are the intra and eaa the only supps you’re taking at the moment? Curious to the reason you took out the cure-coming leading into your prep diet? Thanks and good luck!

[/quote]
Morning Matthew no I take everything pretty much that I can use… Read more

Fantastic weekend champ. Continuing a very successful year for you 🙂

Hey buddy, so yeah for me it’s just a movement I really enjoy so I’m excited to have a crack at it again and get very strong

I will programme them standard bb flat footed initially to nail patterns

Hey Liam,

Being honest I really don’t pay much attention to hunger so it kinda just stayed the same. For me it’s energy, and energy picked up a tad 🙂

152.2 – Rest

Felt much more alive yesterday during training and the whole day really, sleep took a improvement last night also, just from one day of slightly higher food, which is a win at this stage, being able to drop off fatigue nice and early.

As expected, im still in a small deficit, my body has responded very well to reverse dieting… Read more

I give pretty firm individual guidances on this 🙂

152.4 – Pull

Very solid push session yesterday considering the bodyweight low! Dug in and got the job done 🙂

Today is pull, excited for it, with 150c added to diet today which will be the first higher day in the entire prep (still v low food for me but it’s got the job done) , I’ve not had the ability to use these as the sole goal has… Read more

Hey Aj, good morning mate! For the last week, you will keep the training structure the same? Or you will add more rest days and potentially more body parts per session?

[/quote]

Training structure will never change bud[/quote]

With baseline volume?

[/quote]
No plans to change volume

Hey Aj, good morning mate! For the last week, you will keep the training structure the same? Or you will add more rest days and potentially more body parts per session?

[/quote]
Training structure will never change bud