[Andy]

Just curious what does your diet look like right now?

Hi Nick,

Yeah, that looks spot on, I can see the Tuor influence in that

[/quote]

Also do you think its fine just doing a protein shake post workout and no CDX shake post workout 15 minutes after like Patrick normally does?[/quote]

Hi Nick,

I’ll post my updated diet with tomorrow’s blog, yeah, so long as there’s a big carb meal PWO then that’s fine. HBCD intra would be my first choice before a PWO dose of it.

[/quote]
Gotcha! So I was thinking about doing 6 meals! You think it’s better to do 6 whole food meals with and intra rather than 5 meals with pre, intra and post workout shakes!

I work a 9-5 so I have lots of time in the day to fit 6 meals but doing 6 meals plus the shakes just exceeds the amount of cals I need! So it’s either 6 meals with just intra or 5 meals with the shakes!

I just know Patrick normally always put the shakes immediately around training maybe for better nutrient up take![/quote]

If you can fit everything into 5 meals calorie wise then that’s absolutely fine. When calories rise, you have the option to add another meal instead of adding more food to meals.

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[Andy]

Assuming it’s a decent meal, and not a binge, you do not need to compensate by “banking calories/macros”. Simply pull 1 or 2 meals out from your day.

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[Andy]

I’d say the main concern with using too much bread, or any at all, is digestion in my opinion. However, if you can tolerate it, and having it in your plan makes your meal(s) enjoyable then keep it in. I have wholemeal bread in year round because I enjoy it.

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[Andy]

Leg day to kick off the week today, and I’d say strength is back to where it was pre-Tenerife/pre-flu, so that’s good, and made me feel a lot better about myself.

The aim now – as it always is – is to push for more in the way of output and see where the visuals lead.

I can “get away with” training legs with quite low volume (when I have access to forced reps from my training partner). Whenever I push volume or workload I always end up beat up quicker, which then impacts areas which do actually need more attention (chest & delts).

Prime PL lying leg curls – 1x 12-15 + double drop set

Prime PL leg extensions – 1x 12-15 + Tuor rest pause

HS horizontal leg press – 1x 8-12, 1x 12-15

Pendulum squat – 1x 8-12

Paused Cybex seated leg curls – 1x 12-15, 1x 15-20

Seated calve raises – 3x 20

Decline sit-ups – 3x AMRAP

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[Andy]

I don’t use my Tik Tok account because some of the stuff I’m “subjected to” is appalling.

As a few of the team have said above, there is a mountain of information in this forum, all from pro’s and top amateurs.

It’s a shame when you see 18-25 years olds in the gym clearly emulating these people, yet, it’s now not uncommon to walk into a BB gym in the UK and not see a pro (of any fed) training in there. The evidence for what to do is right there in front of you, and 9.9/10 that BB will be more than happy to tell you how he/she got there.

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[Andy]

I don’t really feel we need a study to know/show that a nap can make up for a bad night’s sleep. Id take every opportunity to nap, even if it’s just 10 minutes, and even if you get 7-8 hours deep sleep.

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[Andy]

A very wholesome NTD today, meeting some of the team for in person check-ins, Sunday roast with the other half – I don’t rate Sunday roasts, it’s meat and veg, but this is pretty good! – and plenty of naps, catching up from a hectic Friday/Saturday.

There was a sense of relief when the other half moved in as we now no longer need to do long distance which was becoming harder and harder to do. As many of you know, it’s not easy for a BB to travel light, and being a busy PT, it’s a hard to juggle that too.

I’m now going into the rest of the year with a far more routine personal life.

I still haven’t checked in with Nick yet, I’m in a good place across the board though, and this coming week should be another good one!

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[Andy]

Yes, you can still progress well into a deficit, but there will come a time where recoverability lowers and thus so will progression and ultimately, some lifts will drop. The severity of which is what would dictate the actions you take.

Are you seeing subtle drops in poundages, reps, stability in the lift? All of which would/may require different actions to be taken. As well as how much body weight/mass you’ve lost over the course of your diet. If you have to slash calories, then performance will suffer, if you’ve started your strongest at a lean start point, you may not see any regression.

I will now 9/10 end up just flatlining, and lifts won’t progress, but they won’t regress either.

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[Andy]

A very hectic and demanding day helping my girlfriend move up from Liverpool to Glasgow today. I’m glad I’m not in the furniture removal game, that’s horrific, and I live on the top floor of a tenement, so there’s no lift and she filled a transit van full of stuff. . . and luckily for me I had a shoulder session to do today as well where I definitely noticed the drop in energy from doing all of that!

Regardless, I got it done, and it was still a very very good one!

Lying Y raises – 2 working sets, 12-15

Cuffed cable rear delt raises – 3 working sets, 15-20

High incline DB shoulder press – 1 working set, 8-12, 1 back-off set, 12-15

Prime flat PL chest press – 1 working set, 8-12, 1 back-off set, 12-15

HS machine PL side raises – 3 working sets, 12-15 + double drop

Bent over rope triceps extensions – 3 working sets, 12-15 + double drop

Overhead rope triceps extensions – 3 working sets, 12-15

Across the body cable triceps extensions – 3 working sets, 12-15

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[Andy]

3/4 sessions ticked off this week, with yesterday’s one filmed for YT, and I’ll complete the training cycle with shoulders tomorrow after I get back to Glasgow from Liverpool – for the last time as the other half is moving to Glasgow.

This week has been excellent, and although my training partner has been absent, it’s bee a brilliant week of training!

It’s also nice to see a good layer of fat that’s come off the physique as well.

Next week I expect to have caught up with my logbook and get everything back into place on a strength front

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[Andy]

Just curious what does your diet look like right now?

Hi Nick,

Yeah, that looks spot on, I can see the Tuor influence in that

[/quote]
Also do you think its fine just doing a protein shake post workout and no CDX shake post workout 15 minutes after like Patrick normally does?[/quote]

Hi Nick,

I’ll post my updated diet with tomorrow’s blog, yeah, so long as there’s a big carb meal PWO then that’s fine. HBCD intra would be my first choice before a PWO dose of it.

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[Andy]

I don’t think that actually answers your question haha, what I meant was, as much as I like the appetite effects of EQ, it doesn’t allow for the scalability of primo due to BP rises (for me)

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[Andy]

Smart. Nothing is worth a pec tear 😂

Just out of interest, what do you like about EQ vs Primo alone at a higher dose? You don’t see many people running it these days.

Do you tend to end up switching to lower risk movements when you get deeper in to prep, and things don’t feel as stable in those heavy free weight movements? Or do you like to stick to what put the muscle there in the first place?

Hi Ellis,

Yeah, I usually pull all free weight pressing out for a machine alternative, usually around the 6-4 week mark if we’re putting a definitive time on it. I think it’s the style of training that is more important than the movement itself[/quote]

[/quote]

Primo just due to it’s scalability, and EQ does wonders for my appetite too, but I can’t run it long if I’m escalating test due to BP rises

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[Andy]

Just curious what does your diet look like right now?

Hi Nick,

Yeah, that looks spot on, I can see the Tuor influence in that

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[Andy]

Do you tend to end up switching to lower risk movements when you get deeper in to prep, and things don’t feel as stable in those heavy free weight movements? Or do you like to stick to what put the muscle there in the first place?

Hi Ellis,

Yeah, I usually pull all free weight pressing out for a machine alternative, usually around the 6-4 week mark if we’re putting a definitive time on it. I think it’s the style of training that is more important than the movement itself

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