[Aj]

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 proper night of sleep I’ve had in 3 nights so I feel amazing ? ?

[Aj]

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!

[Aj]

Thank you so much guys!

[Aj]

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 ???

[Aj]

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 this stage its inevitable as your mind is pretty active. I’ll just nap when possible today.

Travel to Leicester later today, coat of tan, check up on the two guys I’ve got in the show and just chill ?

Job done ✔️

????[/quote]
❤️❤️

[Aj]

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 this stage its inevitable as your mind is pretty active. I’ll just nap when possible today.

Travel to Leicester later today, coat of tan, check up on the two guys I’ve got in the show and just chill 🙂

Job done ✔️

[Aj]

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 following the training session.

Today’s diet – 507c 51f 191p

Fluid always constant at 7.5ltrs

Sodium always 2g pink 1g low salt per meal and 1g pink with pre pump formula

Should hopefully see a pound come on from this and put me into 152s which is the best all round look.

Push today normal session just no failure or drop sets

[Aj]

Morning !

104.4 lbs today. Drawing in on last few days of prep.

Yesterday me and Tom had a call. Went through good and bad things from offseason. Good and bad things from prep. Totally open and honest about everything with him ! I will likely start a new log for offseason and highlight key things we spoke about.

I know probably no one is bothered but if it helps one person atleast that that’s cool !

Got some feedback from Steve weinburger and then some from my pca show. So posing wise I did a couple ifbb poses at London show. So easy adjustment I’ll just not do them. Bring a little more sass. I asked if there was anything specific I physique wise that I didn’t have but nothing mentioned. So I guess that’s where I need to improve.

Legs today!

And one mega highlight is that Aj will be controlling my training this offseason coming. I trust aj a lot. We share similar methodology and I know he will be spot on here.

Tom obviously will handle the rest

Right then sorry for waffling. Final little stretch now then recovery phase and time to improve !

I’ll add the progress from last time I did pca in 2019 just for mems

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

[Aj]

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 for me.

Dropped another 0.2 this morning and I expect to feel a bit flatter today also as the morning look suggests that, despite a few new lines creeping in my glutes ? which is so tempting to ‘dig for’ but now is not the time whatsoever, I’ll be harder by being full, not by being flat and small.

So another 50c going in today. My body is in a good spot to not have to rush food in, I expect I’ll be fuller off this but if I need a slightly more aggresive day tomorrow, I’m not scared to do so.

Arms today purely to stay in the routine of going to the gym and posing, the session will be super short and quick 🙂

[Aj]

Sup bro, Can you ask me a question about load? In the first session I made a series of rdl 175×11= 1925 kg of load. In the other session I increased to 181x 8= 1448kg of load, is this form of progression wrong Given that I progressed the load but the volume reduced?

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

[Aj]

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 was peeing a lot in the night ( a sign of a fluid shift )

No visual loss in fullness this morning, but I will assess post training too which luckily falls at the same time I’ll be on stage roughly on Saturday, making life very predictable.

Diet unchanged for today

Expenditure – 6-8k steps

[Aj]

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 little too light. We’ll see.

Push today will be a completely normal session just no forced reps taken!

Diet unchanged

Expenditure unchanged

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 entire week ?

[Aj]

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

[Aj]

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 little too light. We’ll see.

Push today will be a completely normal session just no forced reps taken!

Diet unchanged

Expenditure unchanged

[Aj]

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’

Another day of the same food that’s keeping me full and ‘peaked’ – could walk on stage tomorrow if that was required, so feeling very calm and confident with a simplistic yet effective plan 🙂