[alexowens]

Hi Rich, thanks for the reply. My thought in making subtle changes was to keep more or less the same movements through my shortish clean up phase.

Plan is to introduce different excercises when I push back up.

Unless you think different as i just want to learn and implement what’s best. Thanks

[alexowens]

Imo this won’t be a thing in comps at an amateur level , this will become a thing at the very top level , but worry about that when you get there ? . There will be some iffyness in bodybuilding judging at all levels, it’s part and parcel , always has been the case , always will be. Just focus on improving you and you will enjoy it all ?

Thanks Jordan. Appreciate your honesty and openness ??

[alexowens]

Train full body

[alexowens]

Thanks folks. I’ll give it a go next leg rotation.

[alexowens]

Thanks Jordan. In terms of form, my instinct says to perform it the same as any other movement, with a controlled tempo for positive and negative portions of the rep. However, I’ve seen some people perform it using a lot of momentum and really “swinging” the exercise, so to speak. Id usually disregard this type of form but its from people who id consider experienced individuals?

[alexowens]

Ok mate thanks for clarifying that, I’ll give it a go. As always appreciate the advice and explanation behind it!

[alexowens]

Thanks Oscar. As I mentioned I was unsure about the dumbbell RDL’s so glad you mentioned that. May I ask why only the one set for the lunges? Not that I’m against it at all, just wanted to understand the distinction. As always appreciate the help.

[alexowens]

Hey, sorry to hear this, I’m certainly not an expert and I would definitely seek Dr’s advice on training. I would avoid a progressive overload approach personally and go for more volume training. Flushing blood around the body will definitely benefit a condition like this but heavy lifting would be detrimental. I believe a very health bb approach would also be beneficial, perhaps a slightly lower carbohydrate diet as carbohydrates can cause inflammation. Products like Cure-Coming and even join in may help lubricate the joints and reduce inflammatory response. I would also introduce cold therapy into your schedule. Ice baths or cryotherapy can be very beneficial for arthritis.

Hi Ryan, so I’m actually moving onto a med called Imraldi soon, which is injected like an epi pen fortnightly apparently. However I currently take prescribed anti inflams daily and supplement with cure coming, or other curcumin products, these I have found to be brilliant to help manage day to day alongside prescribed meds.

I would actually say I have managed to train with a progressive overload style relatively successfully – the odd thing about my condition is that I can go for weeks relatively pain free, but then can experience a flare up and not be able to walk. Over time I’ve learned how to manage better to avoid these flare ups but they still happen. I live with a degree of pain daily but it’s not crippling. I have had to adjust training to include more volume or utilise paused reps etc to keep the loads down, however on a day to day I can train pretty normally.

I agree when I really push carbs I do find I suffer more, but that might also be to do with increased BW. However I am not using gear and aim to compete in a natural fed so I’m not carrying anywhere as much mass as some of the monsters on here ?.

I’ve never tried cryotherapy, I’d be interested but have heard it’s mega expensive.

[alexowens]

Just a bump on this post, as finally after almost 2 years since my original post, I have been officially diagnosed with Ankylosing Spondylitis – a form of hereditary arthritis. I have managed to still train and make what I would consider decent progress despite this, but have still never met anyone within the gym community that suffers the same condition. Id be interested to find people that have been diagnosed similarly and exchange help/support with them. At 28 years old its quite strange to be told you’ve got arthritis! I hope to show that I can still be healthy and fit despite this.

[alexowens]

I think quite often bodybuilding forums concentrate on people “getting drunk” as opposed to, say having “a drink”. The distinction being the latter will have little to zero impact, in the same way eating a mars bar would, when someone has their nutrition, training, recovery etc patterned. Just monitor, adjust cals accordingly and don’t drink every night, in the same way you wouldn’t eat a mars bar every day.

[alexowens]

Thanks a lot for the advice folks it is very much appreciated

[alexowens]

Thanks guys,

Yeah so mini cut calories ended at around 2,100. Currently I’m consuming about 500 – 600 more so still in a marginal deficit.

On the positive side my appetite has rocketed which is good as before losing weight it got to the point it was really hard putting food in. As has fitness so higher rep compound sets are actually less tiring.

I just don’t want to be stuck in this middle of the road body composition I feel I’m at now. But will move to maintenance and chill for a bit, continue to train hard and possibly re assess before a sustained push back up.

[alexowens]

Thanks everyone. Really appreciate the advice.

[alexowens]

Hi folks, did not expect this level of help so thanks!

In terms of my current diet it’s pretty much:

500C 230P 80F on TD
350C 230P 130F on NTD

How much below maintenance would you advise initially for a steady progressive cut as advised?

Again thanks for the responses I really appreciate the help.

[alexowens]

Hey man. very detailed question which helps a lot. Firstly the lethargy and lack of appetite could point to you needing rest and a deload.
Pictures would really help if you could put some up so we can see if a mini cut is needed or another Avenue.

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Cheers both Claire and Jimmy for the quick reply. Pics here are after first meal. In terms of a deload, I took a week of training 3 weeks ago which was much needed and probably overdue, however this was evident from a sharp decline in training performance whereas currently log book numbers are creeping up.

Hopefully these pics help, tried to find some honest lighting. We’re not Olympia ready lol but as I said this is the first time I’ve properly tried to push up my bw.

Thanks again.