[ajmorris]

Diet Update – 09/12/2020 Onwards

Diet update attached below, for when I am back to the UK & using the NutriFast meals, will adjust from this baseline depending on how bodyweight responds.

Training Day

497c 52f 275p – 3556 Kcals
Not inclusive of veggies

M1

100g JP COR
250g Egg Whites
150g Raspberries

M2

300g Potatoes
120g Sirloin Steak
Veggies

M3

100g Rice
150g Chicken
Veggies

M4 – Pre

100g Rice
150g Chicken
20g 90% Dark Choc

INTRA

25g Sustain
25g MPS Max

M5 – Post

120g JP COR
100g Banana
40g Whey Iso

M6 – 40 Mins After

100g Rice
150g Chicken
Veggies

M7

120g Sirloin
Veggies
20g 90% Dark Choc

Non Training Day

304c 78f 248p – 2910 kcals
Not Inclusive of Veggies

M1

100g JP COR
250g Egg Whites
150g Raspberries

M2

300g Potatoes
120g Sirloin Steak
Veggies

M3

300g Potatoes
120g Lean Beef Brisket
Veggies

M4

150g Salmon
2 Bagels

M5

120g Sirloin Steak
Veggies

M6

250g Greek Yoghurt
30g Vegan Whey
150g Blueberries
40g Almond Butter

[ajmorris]

Morning guys,

Last couple of days here in Dubai, we’ve loved it, but very ready to get back into Ultra and get progressing.

Week 7 of the off season now and gaining a good amount of momentum, I feel strong, energised & ready to attack every day.

With 6 weeks since our last rest / de-volume both myself and Loz are running 1 working set per exercise this week, and two extra days off, worked around the travel days coming back into the UK, to get fresh for the return to normal routine.

I have also got my diet fully set up with the Nutri-Fast meals, so I’ll run through that and my new split in the next post.

Buzzing!

[ajmorris]

Legs done.

Mint session. Let’s go.

[ajmorris]

Hey Mate! Seeing you mention Matrix laterals, what’s your thought about Matrix equipment? Thanks man!

Pretty terrible across the board. ?

[ajmorris]

Hey John,

Echoing Meg, great physique, nice flow, balance will improve further when the legs continue to come up.

I would be inclined to agree with Meg on the posterior chain development & agree with the split suggestion too.

I would also add that the angle of the pics definitely gives off the illusion that your upper is ahead of your legs, in reality I think they are pretty balanced.

I’d shift a little more volume towards your hams, glutes & back, and take some away from your anterior muscle groups for 10-12 wks at least and see the progress you can make

[ajmorris]

Most of my friends are all chasing very similar goals luckily so all possess the same work ethic. But, make sure you put your split & setup first for the most part, this will ultimately allow for the best progression in the long run

[ajmorris]

I personally use 3 caps ( 1 serving ) max per meal – so if I’d go for 1 cap per 50g

[ajmorris]

Morning guys, 172 lbs this morning so that puts me 10 lbs up from stage weight in 6 weeks, about right for me, however I do feel pretty watery from..

1 – Increased exposure to heat / sun including laying on beach etc which is totally different to what I’d ever do at home haha
2 – More fluid
3 – More sodium (just trying to increase this steadily in off season to maintain a better electrolyte balance all of next prep)

I reckon I’ll actually drop a good 2-4 lbs when I get back to the UK as it just does not feel like body fat at all, just a blurry look, which I’m cool with for now.

Rest day today after a great Pull session yesterday, we’re off to Ferrari World, the fastest rollercoaster in the world will be ticked off! Buzzing

All work / check ins boxed off this morning from 4:30 – 7:30 am

[ajmorris]

Push today at Binous – starting to feel a little more fatigued approaching Week 5 of this Mesocycle. I usually operate with a 5-1 or 6-1 Paradigm for de-loading, so we are close, and will de-volume for the first few sessions back in the UK, as it just makes sense whilst me and Loz get back into routine, and also, I’m moving house, so external stressors will be a little higher. Push today Life fitness lateral x2 Panatta Shoulder press x2 Fit genix incline chest x2 Life fitness dip x2 Body masters Pec deck x2Matrix lateral x1 rest pause Single arm Bicep curl x2 Flex fitness overhead Tricep Extension x3 Pushdown x3

When you put x2 on each exercise is that 2 working sets?

That’s correct mate 🙂

[ajmorris]

For me, always Sustain at around 25 – 75g and MPS Max at 20-30g.

It is worth having both – creating sufficient glycogen replenishment for performance & recovery & also a MPS spike from the MPS Max to prevent muscle protein breakdown.

[ajmorris]

No reason why you couldn’t use an extension within DC mate.

If you’re heading into one set I would use the prime personally, place at the front end of a session and overload the end range.

[ajmorris]

Push today at Binous – starting to feel a little more fatigued approaching Week 5 of this Mesocycle.

I usually operate with a 5-1 or 6-1 Paradigm for de-loading, so we are close, and will de-volume for the first few sessions back in the UK, as it just makes sense whilst me and Loz get back into routine, and also, I’m moving house, so external stressors will be a little higher.

Push today

Life fitness lateral x2
Panatta Shoulder press x2
Fit genix incline chest x2
Life fitness dip x2
Body masters Pec deck x2
Matrix lateral x1 rest pause
Single arm Bicep curl x2
Flex fitness overhead Tricep Extension x3
Pushdown x3

[ajmorris]

Hi AJ!
What leads you to organize the first exercises of the leg session (leg curl / adductor / extensions) in that way? How do you decide the order?
Thank you in advance

Hey Joseca!

So generally, your ability to get these exercises performed accurately ( get them all fully short and completely challenge the muscle through the entire range ) will diminish as the session goes on… so doing them first allows for more efficient, accurate sessions, but also, injury prevention really, joints tendons ligaments all more primed for your compound work!

Hope that makes sense.

[ajmorris]

Morning guys,

Great leg session yesterday – nailed a good setup for this gym here, one more leg day and then the next will be at Ultra!!

Feeling very strong at the moment & recovering well, but a de-volume is due, so our first week back at Ultra will be at de-volume.

Hope you all have an awesome first session back if you are in today 🙂

[ajmorris]

Hi AJ. Just wanted to ask, in your prep for one of your push days you seemed to have 3 pressing machines and then dips aswell, instead of the typical 3 push compounds people usually have. Was this just as it is an weak area you Focusing on, and will you keep doing this much volume in your offseason.

Thanks

Hey David, we did run this for a little while, then we couldn’t manage to recover from it, so it got reduced down, this is something I will probably try again in off season!