Andy
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As requested, here’s my current TD diet plan;
M1
100g beef fillet, 2 whole eggs, 3 egg whites, 2 slices wholemeal bread, 100g TBJP COR, 1 banana, 40g almond butter
M2
200g 2% turkey mince, 50g white jasmine rice, 1 apple, 1/2 avocado, 100g of this polish veg thing (it just says Dinner salad on the jar)
M3
200g 2% turkey mince, 100g white jasmine rice, 1 banana, 100g dinner salad
INTRA
5g creatine mono, 15g TBJP EAAs, 45g TBJP Performance Fuel, 5g taurine
PWO SHAKE
5g creatine mono, 3g HMB, 45g TBJP Performance Fuel, 30g TBJP Performance protein
PWO MEAL
30g TBJP Performance protein, 140g Coco Pops, 100g blueberries
M5
100g – 5% beef mince, 100g white jasmine rice, 50g pasta sauce, 50g sauerkraut
M6
130g salmon fillet, 380g white potatoes, 10g EVOO, 100g pasta sauce, 1 microwave bag of veg
Roughly 4900cals. As you can see there’s plenty of room to push not only overall calories up for the next push, but also room to push protein higher. Post show, I decided to drop my protein down as low as feasibly possible just to give my gut a break
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A pretty busy day today. Wednesday is always a NTD. I tend to do a bit more in the way of 1-2-1 sessions just because there’s no training session. It’s also massage work and physio day, so it’s nice to get ironed out. My massage therapist says I don’t need to go every week, but I think even just mentally, it helps.
My left hip (the torn one) is still insanely tight, but Ricky thinks it’s only tightness – trust me, he’d tell me if it was anything more sinister, he’s the most blunt man I’ve ever met.
The good thing is that it feels much better.
Sleep has been a bit up and down, and it was very noticeable in my sessions on Monday and Tuesday, so I’m making it a top priority to get to bed, and turn my phone off. I just remind myself that nothing interesting happens after 9pm.
Shoulders tomorrow thankfully!
Have a great evening guys!
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What is a full day of eating on a training day look like? If you have time to list each meal, thanks!
Hi Mark! I’ll put a full day eating in with my post tomorrow morning.
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I was pretty happy with yesterday’s chest/shoulder/bicep session. I was by myself which is a nice change sometimes as I’ll just stick music in and go, whereas when I’m with Chris I have to put up with the gym’s horrendous music! Trying to squat to Lewis Capaldi is not fun. . .
Anyway, it’s back to legs today, and the only difference compared to last week is going to be the incline leg press being swapped out for the horizontal/pendulum leg press;
BB squats – 1 working set, 12-15
Horizontal/Pendulum leg press – 1 working set, 12-15
SM hip thrusts – 1 working set, 12-15
Prime PL lying leg curls – 1 working set, 12-15
EZ-bar walking lunges – 1 working set, the longest distance in the gym and back
Standing calve raises – 3 working sets, 15-20
Cable crunches – 3 working sets, 25
Hopefully my hip niggle doesn’t play up too much!
Have a great day guys!
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Back to Monday after a pretty busy weekend. It’s always good to get down to a show and bump into everyone from the scene.
I feel pretty fresh today, and going into another week, I’m excited to see where training lands.
As I touched on yesterday, I’m slowing starting to regain the offseason mindset of pushing, but for now it’s just a few baby steps at a time.
Dieting is a doddle compared to offseason, even those last few weeks of a prep aren’t as bad (to me) as peak off season when you’re forcing food down, hence why I’m just taking my time.
Chest/Shoulders/Biceps today, and we’re running the exact same session as last week;
Seated cuffed cable flys, 1 set 12-15
Incline DB press, 1 set 8-12
Prime PL close grip press, 1 set, 8-12
SA standing cable side raises, 3 sets, 15-20
SA standing rear cable raises, 2 sets, 15-20
Iso-lateral cable curls, 1 set, 12-15
Decline crunches, 3 sets, AMRAP
Have a great week!
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A great day at the MK Classic yesterday, and being called up onstage with Kuba, Jonny McKenna, Max Johnson and Rob Taylor was pretty cool. After which, it was a long drive back up for a night out for my mate’s birthday.
I’m very much now passed the reverse diet phase and in a limbo phase for sure. I’ve never really been here before in 12 years, but I’m using it to socialise a bit more, and to take a break from full throttle BB.
I still eat and breath it, but I need a bit of downtime before I go hard in September when the offseason starts. I think it’s important for me to be honest about that, as we look at those at the top of this game or any sport and just picture them as machines, but the reality is, you’ll burn out quickly. Yeah it took 12 years for me to win my card, but my passion for competing and training is still as good as it was when I started.
I do feel like I’m slowly starting to lock-in, another few weeks and I’ll be there!
Have a great week guys!
Nice to hear that mate! There needs to be room for life and bodybuilding and just like anything in life balance comes from times of focus and times of relaxation. Thanks for sharing![/quote]
Absolutely mate!
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A great day at the MK Classic yesterday, and being called up onstage with Kuba, Jonny McKenna, Max Johnson and Rob Taylor was pretty cool. After which, it was a long drive back up for a night out for my mate’s birthday.
I’m very much now passed the reverse diet phase and in a limbo phase for sure. I’ve never really been here before in 12 years, but I’m using it to socialise a bit more, and to take a break from full throttle BB.
I still eat and breath it, but I need a bit of downtime before I go hard in September when the offseason starts. I think it’s important for me to be honest about that, as we look at those at the top of this game or any sport and just picture them as machines, but the reality is, you’ll burn out quickly. Yeah it took 12 years for me to win my card, but my passion for competing and training is still as good as it was when I started.
I do feel like I’m slowly starting to lock-in, another few weeks and I’ll be there!
Have a great week guys!
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Can you tell your offseason cycle?
Back to my rest day/NTD, a bit of cardio, physio/plunge/sauna, filming for Youtube with my client, a few plans to write/tweak and then a few more PT clients. “Non-training day” is definitely a better way to put it.
I recorded the Scottish Silverback Podcast (get subscribing) with Jack Gunn last night. Fellow TBJP athlete Erin couldn’t make it, but be sure to watch future episodes to hear her opinion on an array of topics!
Jack is THE future of Scottish/British bodybuilding, I have 0 issues saying that, I’ve always said that since he came to me for posing when he was a junior, and it was great to compete with him twice this season, both at the first Scottish 2 Bros show, as well as at the Amateur Olympia Spain.
Have a great day guys!
Peak Cycle which ended November 2023;
Test E – 750mg/week
Primo – 800mg/week
NPP – 200mg/week
GH – 6IU (3IU PWO, 3IU pre-bed)
Novorapid – 10IU PWO
Lantus – 30IU/day[/quote]
Hey mate was that lantus used on rest days as well? Also when do you implement them, is it BG based or do you add in at that start of a push up almost as prophylactic[/quote]
Hi pal,
Yeah, Lantus was used every day. I usually put Lantus in if I see consistent readings of between 5.2-5.5mmol/L. I’ll start at 10IU and taper up if needs be.[/quote]
Ah i figured as much.
Do you lower dietary fat intake when lantus is at play? There a lot of mixed opinions around this as some belive dietary fats consumed during when insulin is active can be easily stored as body fat (heard it on a scott stevenson podcast).
Also is the difference between TD and NTD diet mainly stem from an intra shake?
Very excited to see you on here![/quote]
Nope, I don’t adjust fats while using Lantus.
And yeah, the drop in carbs is from the intra shake and PWO shake on the NTD.
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A greenback session today, however, instead of SLDL I pulled them out and put in a SA Nautilus row. I NEVER have low back pain/pumps etc, even at my heaviest in my offseason, but today my lower back, right through the crack of my arse was killing me – it’s not how it sounds.
It was really nagging me, so instead of powering through, I decided to listen to my gut, treat myself like a client and pull SLDL out. I’ve not even started my offseason yet, so the last thing I want to do is hurt myself before it’s even started.
Back is probably the lowest volume session with 4 working sets, with 8-12 reps.
Shoulder width grip lat pulldown
Conventional t-bar rows
SA DB rows
SA Nautilus pin-loaded rows
Decline crunches
I think next week I’ll add something in, but I’m not sure what, I just know we can start adding things in.
Have a great weekend guys!
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Can you tell your offseason cycle?
Back to my rest day/NTD, a bit of cardio, physio/plunge/sauna, filming for Youtube with my client, a few plans to write/tweak and then a few more PT clients. “Non-training day” is definitely a better way to put it.
I recorded the Scottish Silverback Podcast (get subscribing) with Jack Gunn last night. Fellow TBJP athlete Erin couldn’t make it, but be sure to watch future episodes to hear her opinion on an array of topics!
Jack is THE future of Scottish/British bodybuilding, I have 0 issues saying that, I’ve always said that since he came to me for posing when he was a junior, and it was great to compete with him twice this season, both at the first Scottish 2 Bros show, as well as at the Amateur Olympia Spain.
Have a great day guys!
Peak Cycle which ended November 2023;
Test E – 750mg/week
Primo – 800mg/week
NPP – 200mg/week
GH – 6IU (3IU PWO, 3IU pre-bed)
Novorapid – 10IU PWO
Lantus – 30IU/day[/quote]
Hey mate was that lantus used on rest days as well? Also when do you implement them, is it BG based or do you add in at that start of a push up almost as prophylactic[/quote]
Hi pal,
Yeah, Lantus was used every day. I usually put Lantus in if I see consistent readings of between 5.2-5.5mmol/L. I’ll start at 10IU and taper up if needs be.
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Hey Andy, can you provide your exact macro and training schedule ? Greetings
Hi mate,
Training day: P: 310 C: 710 F: 90
Non-training day: 330 C: 620 F: 110
Split wise;
Monday: Chest/Shoulders/Biceps
Tuesday: Legs
Thursday: Shoulders/Triceps
Friday: Back
Wed/Sat/Sun: NTD
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Another shoulder/tricep session boxed and it was a good one!
Anyone who follows me on social media knows that it’s taken me years to bring my shoulders up. I have very thick skin, and a dark sense of humour, but I’ll admit, comments about my shoulders still get to me haha! However, I feel they’re well on their way to match the back and legs.
I remember a fellow competitor commenting on them at my first British in Manchester, I was raging someone would say that to me right before I went onstage, but it’s a comment that has stayed with me and forced me to stick with trying to bring them up.
Anyway, sticking to mostly cable work, limiting pressing to 1 working set (maybe 2 if I feel really good) and keeping all isolation work in the 15-20 range has definitely helped. Before, I’d be using massive poundages slinging up 30s for side laterals. The last time I done DB sides I used 7.5s.
Too heavy and my back/traps takes over, and even though the reps are higher, I’m still going to complete failure.
Maybe one to take away if you’re struggling to bring them up.
Have a good one guys!
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Yesterdays’ leg session was brilliant, and I boasted about how the setup above was amazing and that I didn’t feel any pain or discomfort in my hip, well, my injured hip hurts this morning. That’s the second week I’ve used the incline leg press, I didn’t feel anything last week, so this coming leg day I’ll rotate the incline with the horizontal/pendulum leg press.
Typical. . . I always jinx it!
I’ve got massage/physio this morning anyway, so I’m sure he’ll be able to drill out whatever has happened yesterday.
I’m still fairly lean 6.5 weeks post-show, I need to remember this. It’s a double edged sword, as I’m trying to perform as close to the most perfect reverse as possible for the first time in my 12 years of competing, but it’s at detriment to my joints or how comfortable I am through my joints.
A cold plunge and sauna should also open things up.
Have a great day guys!
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Legs was a successful one today. We added in a working set on the incline leg press last week, trying to hit between 12-15. A foot position I’ve never used is “low and wide”, I’m always shooting for around mid plate, probably more so that I can shift more weight.
However the former allows me to take the machine to a new depth I’ve not used, in order to bring more glutes into the equation.
There is the fear that I’m going to hurt my hip again, having torn my hip during my prep for the 2021 Arnold UK, and using the incline leg press since, I have felt an odd pressure in the injured hip, however not with this stance.
I’d say my training partner and I are around the 90% mark in terms of intensity and where we can take ourselves. Another 6 weeks and it’s full steam ahead for this offseason for the pro debut.
Today’s session. . .
All working sets 12-15, 1 working set per exercise
BB squats
Incline leg press
SM hip thrusts
Prime PL leg curls
EZ-bar walking lunges
Seated calve raises
Cable crunches
Have a great week guys!
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Happy Monday!
Over the past few months I’ve slowly tried to implement “quiet Sunday’s” where I try to do as little work as possible, but by 2pm I was bored out of mind. I don’t really know how to switch off, which is great when you’re constantly trying to find ways to improve, not so much when you’re itching at the bit and trying to force yourself to rest.
On Saturday nights I replace my last meal with an off-plan/cheat meal, so this week I chose Papa Johns, it was shite, beyond gutted as that was my first taste of pizza in ages.
Anyway, we’re back to the start of the split today with chest, and I thoroughly expect a big one to go down today. My mindset within my sessions is getting better and better where I’m tuning into that mindset where nothing else really matters outside of that set and that session. I lost that little bit after taking my foot off the gas training wise post show.
As I’ve mentioned before, I start my off season push the first week of September, food increases, volume pushes and the addition of PEDs, but right now it’s good to just enjoy some hard training that only takes me 45 minutes.
Today’s session will probably go like this;
Isolation 1 to 3 working sets, 15-20
Compounds 1 working set, 8-12
Seated cuffed cable flys
Incline DB press
Prime PL close grip press
SA standing cable side raises
Iso-lateral cable curls
Shallow decline sit-ups
Have a great week guys!
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