[Ellis]

What on earth!? How?

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[Ellis]

Off season looks something like this:

PRE:
200g 5% beef mince
1 cup of rice (uncooked weight)
half a cup of peas
Spinach
1 tablespoon Olive oil

INTRA:
2 scoops peptopro
2 scoops HBCD
2 scoops Glutamine
2 scoops Taurine

POST:
2.5 scoops whey iso
100g Oats with Cinammon
2 Bagels and Jam
2 Squares Bars
(Add 60g cereal to this when cals need to increase)

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[Ellis]

Yeah man, veg with 5 meals, 3 spinach, 2 kale and a greens drink with psyllium and glutamine every morning.

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[Ellis]

Hardly, the only thing close to dairy i have is whey isolate, I get a little gluten from oats but being in prep my carbs are low most days, plus these are the same foods I’ve eaten all year for years on end with no issue ????

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[Ellis]

James, when you say you’re not coming out of a deficit on a high day, does that mean you still intend to see a drop in weight tomorrow?

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[Ellis]

Update: Tried it for three days, killed my CNS so back to double cardio instead haha!

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[Ellis]

Thanks Jordan, do you find the dyazide handles any possible water retention when loading with superdrol or do you feel there is still a risk there? It makes me full as hell and I have a hard time filling out with carbs but does make me hold a bit of water so I’m hesitant

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[Ellis]

Jordan, I noticed you’ve pulled Sdrol. Do you plan on putting it back in when peaking at all?

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[Ellis]

I would push a week or two more, if you can and then take a diet break at maintainance cals for 7-10 days and go again, maybe slightly higher cals the second time round though, you don’t want performance to suffer and lose muscle

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[Ellis]

I definitely agree that more daily food is more productive than the structured refeed format, I can feel a dip in performance coming if I keep cutting cals so I’d rather do away with the high days unless totally necessary! 🙂

These are some shots from Tuesday, one thing I’m not super happy about it the missing poses in classic, I’m going to miss my lat spreads and side tris Haha!

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[Ellis]

Thanks Corinne! My legs as a whole have been my main focus for the last couple of years, being 6’1″ there’s a lot to fill out.

Re high days, I have definitely been guilty of justifying high days, and being triggered by certain foods (cereals, bagels, jam) has lead to binging in the past and I feel I’ve learned from that. I’ve just re-adjusted my diet to assume that I’m not going to take any high days, meaning I’ve bumped my carbs up a little on training days to stay fuller as I’m definitely flattening out fast now and don’t want to keep using that as an excuse to have a refeed.

I’m fairly happy with the improvements since the last show but I didn’t really take a real off season. I tried to stay lean after my last show instead of pushing up like I should, then tried to compensate by over eating for a couple of months which was a silly idea and definitely does not a good bodybuilder make haha.
I really appreciate your input Corrine

I feel my volume is PERFECT and I’m so happy with my set up right now, great exercise selection and just the right amount of volume and frequency to recover adequately, it’s taken a long time to reach here though, lots of trial and error! And I’m actually doing 2x 45 minute cardio sessions at the moment, one fasted and one pre last meal. Both VERY low intensity on an exercise bike at home.
I really appreciate your input Corinne, it means a lot and PLEASE tell me if I look like I’m not going to get peeled down in time, truthful feedback is the best!

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[Ellis]

Hey James, going off your recent video, do you have an ultimate cap on cardio? Like you, I too like to increase energy expenditure rather than decrease carbs or I shrivel up but last year was doing 2x 70 min sessions a day on the bike towards the end of prep, which I feel noticeably shrunk my legs, do you find this too?

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[Ellis]

97.5kg today, flat but happy with the look as of now, will readjust diet to get out of the routine of throwing in high days when flat and just bump up carbs enough to ensure we don’t flatten out so drastically!

Yesterday’s push session:
Incline DB flyes LOAD – 40g x13 (aim for 42.5kg)
Incline DB flyes BACK OFF – 35kg x15 (aim for 16-17)
Decline press RP (notch 6) – 130kg x11,3,2 (switch to LOAD 145kg and back off 100kg)
Incline machine press notch 7 LOAD – 86kg x9 (replace with RP set at 81kg)
Incline machine press BACK OFF – 64kg x14 (remove)
DB press stretch – 35kg 60s (keep here)
Seated dumbbell Laterals LOAD – 22.5g x13 (aim for 14-15)
Seated dumbbell Laterals BACK OFF – 17.5kg x16 (aim for 17-18)
crucifix Laterals MR (6x4s) 5kg x6 (aim for 7.5kg)
Shoulder press machine RP – 91kg x9,3,3 (aim for 10-11)

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[Ellis]

Jordan, going off of what you just said (I think you mean keeping protein and fats stable and just manipulating carbs) would you have a loose formula (X grams per lb etc.) for deciding a base amount of fat that can be kept the same off season and pre contest or would this be more person dependant? thanks 🙂

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[Ellis]

98kg this morning – new low again.
I’ve changed the diet up a little and lowered carbs on training days and slightly upped fats. But also made my rest days higher carb and done away with the ‘judging when to refeed’ aspect.

Yesterday’s Leg session (lowered the weight on quad exercises and really concentrated on tension and ROM, also first time doing hacks in about a year!)
1 leg standing curl RP – 50kg x12,5,3 (aim for 13-14)
Lying hamstring curl LOAD – 150lbs x9 (aim for 10-11)
Lying hamstring curl BACK OFF – 112.5lbs x15 (aim for 16-17)
Seated calf RP – 50kg x12,6,5 (aim for 55kg)
Leg extensions- 200lbs x23 (aim for +5kg)
Leg ext MR (6x4s) – 175lbs x6 (aim for 187.5lbs)
Hack Squats – 100kg x18 (aim for 120kg)
Hack Squats MR (6x4s) – 120kg x6 (aim for 140kg)
Leg Press RP – 345kg x7 (reduce to 320kg for higher reps)
Adductors RP – 170kg x14,6,4 (aim for 180kg with 2 5kg plates)

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