[Ellis]

3 DAYS OUT!
Went with 465C 40F yesterday as I felt post workout I didn’t need much more so didn’t want to push to 500.

Today I woke exactly as full and as hard as I want to be on stage and extremely happy with the look. In fact if I had tanned and maybe taken 1/4 dyazide last night I would have been happy stepping on stage today ?

So aim is to HOLD this perfectly without dropping fullness.

375C 30F today (10g fat less than yesterday) I won’t lie I’m a little worried about getting soft now, getting in my own head a little.

Here are this mornings shots.
1 meal and 2l water in.

I’m also going back and forth as to which front relaxed to hit. I dislike both really, the conventional sees me losing my limbs due to the height and elongated abdomen. But the crunched one makes me look like I’m not trying ?

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[Ellis]

Look incredible mate

Thank you buddy!

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[Ellis]

Also, if anyone in the know wants to chime in about this peaking plan I’m all ears ?

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[Ellis]

Good Morning!!
I woke up today excited to add to this log ? and excited as F**K for the Arnold in just 5 Days!

So yesterday I said I was going with 375C. But by late morning I could literally feel myself deflating and the water coming off the back of my neck (this is always a tester for me to see wether I’m drying out without looking at myself just by leaning my head back haha)

After training I genuinely looked very dry and quite flat again. So I decided to go with 600C yesterday and adjusted my final 3 meals to compensate.

Well I’m very glad I did as although the scale showed 96.3kg today (0.5 up from yesterday) I was significantly drier again this morning and a touch flatter. So today as of now I have 500C 40F planned, but will assess again after training.

Here are my photos from this morning. Again 1 meal in and about 2l water consumed.
I’m aware my twisting back double looks as if I’m falling over, but I should be having a session with Jon Lofthouse this week before the show so fingers crossed I can showcase more elegantly on stage haha!

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[Ellis]

Boom ? not long now!

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[Ellis]

Super impressive bud

Thanks so much Jordan, that means a lot!

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[Ellis]

Absolutely class mate ??

Thank you ?

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[Ellis]

A few shots from this morning after the load. As predicted full to the brim and slightly spilled (which always makes me nervous ?) but I know it comes off quick.

This is also after 1.5l water, 1 meal and also the litre I had during the night. I don’t actually take fasted check ins as I know this sort of time is a more accurate representation of how I will look on stage.

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[Ellis]

Hey Guys!

95.8kg today – 2kg up from previous day

I decided to take a different approach to peaking this time. After two peaks this season that didn’t see me as full as I could be I decided not to leave it until the final few days to begin loading. When depleted I’ve learnt my body burns through carbs almost faster than I can put them in.

So this time I decided to load HARD yesterday, to the point of spilling slightly, then assess and aim to hold fullness for the rest of the week, managing energy expenditure wisely and then potentially topping up on the day before the show.

Yesterday saw approx 1,150g carbs and 120g of fat go in. I think my mistake last time was going too low on the fats in the load, this time I wanted to put them in here alongside the carbs to help everything stick better. Foods were pizza and cookies earlier in the day (I don’t do well with this stuff at night as it disturbs my sleep) then 100% rice based carbs for the rest of the day. Basmati rice, ricr flakes, rice krispies and a few squares bars. Fat sources were obviously the pizza and cookies as well as almond butter, coconut oil, dark chocolate and Avocado Oil.

I also drank an extra litre of water through the night to facilitate sodium and carbs, still woke up fairly dry considering ?

Today looks like it’ll be 375g carbs, 40g added Fats. I’ll assess tomorrow and decide changes. Wish me luck haha!

The Muscle Archiect - Online Coaching
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Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

Hey all

A message from me to say I will no longer be on the site, updating my log or a TRAINEDBYJP athlete moving forward.

It’s been a great couple of years on the site and interacting with you guys and Ive appreciated your support throughout and enjoyed helping you guys where I could so a big thank you from me!

It’s been a pleasure following your journey here for the last couple of years Jimmy. Very insightful and extremely inspiring ?

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Instagram: @the_musclearchitect
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[Ellis]

PCA Midlands – Novice Bodybuilding

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[Ellis]

Graftism – Classic Physique

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[Ellis]

You’re looking nuts Caitlin. And you’ve not had to sacrifice too much tissue it looks!!

Next weekend will be interesting ?

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[Ellis]

What was the thought process behind bringing Phil Viz back on board after so long?

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[Ellis]

I know it’s late but I was competing at the weekend too! Huge congratulations my man, I was SO elated for you when I saw, especially when I saw your speech, had me choked up.

I’m so inspired by your journey and I know a lot will agree. Here’s to a bright future Jimmy!

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