Ben
Forum Replies Created
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72.6
Update, had another high day yesterday and got told at midday hahaaha. (2770cal)
So the higher vol of food later in the day deffo caused the weight spike but look notcable sharper.
Todays poa
no cardio
10000 steps
baseline TD Food (1950cal)
Went in for upper today, went quite good. Only the pulldowns took the biggest hit. Rest of lifts all held from last week.
Sub 3 weeks !!!!!!
insta - benmoncoach
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71.9
Rest Day today.
Last few days been diff scheduele.
Thur and Fri reg food , cardio and steps.
Had a high day yesterday for legs (+800 cal) , 8000 steps and no cardio. And dropped 0.1kg the next day.
Todays agenda is back to normal RD Food (1990kcal) but no cardio and 8000 steps and i assume tmr we are back crunching with the output. Still doing daily check ins. Its also great to keep me accountable for posing rounds and presentation because i send my pose rounds to my coach as well as my shots. I try to imagine im being judged on film so i keep my transition, mid section and overall physique in balance between shots.
Training enjoyment has been very good this week, feel fucking great, some drops of weight in movements however but im getting much better effectiveness and stimulus from it, so thats a W in my book.
Cant believe im this close out and feeling relatively ok.
insta - benmoncoach
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72.0
biiiig drop today at last we are seeing something positive.
Had a really good sleep last night so that was a massive contributor. Legs feel alot better today and feel quite good.
Earlier session today due to ive labour this afternoon so im tryna keep baseline activity low until then.
Still did my 45min fasted cardio this morning but just keeping steps minimal in case of how long ill be working for,
Push day today about to go down in few mins. Same volume
2x lying lateral cuff
2x incline db press
2x flat plate load
2x pec deck
3x trice[ ext
2x ez bar oh ext.
Lets have itt
insta - benmoncoach
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72.7
rest day,
Legs mainly glutes are abso,utely coooooked post legs hahaha.
Some updtae with prep. cardio bumped to 45min, and food change of greek yogurt meal to see if that is the cause of my digestion issues. Havent been toilet in last 2+ days. Had extremely small movement fasted today but still blocked up.
Big crunch time, feel good and just want to take the daily process of ticking the boxes. idc about show weeks atm
3.5 weeks out.
insta - benmoncoach
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72.8
Fasted 30mins cardio. Rest Day
Happy Sunday everyone, had a lovely morning, nice coffee at the beach and lovely long walk along the coast, watching the surfers and just chilling.
The look is continueing to improve daily atm, that is what we need, at last i feel like im going somewhere again.
Sleep is bit okay, not the best but i do crash nice and early and wake up feeling great. Digestion is just starting to hold now as the deficit is getting deeper on now.
Input and output staying the same
2048 TD
2035 RD
7X30 Min Cardio.
I predict we will have one more food drop before peaking and cardio being removed in approx 1.5-2 weeks time. Lets HAVVEEEIT
4 weeks out !
insta - benmoncoach
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72.9 prep low
fasted 30min cardio.
cardio is back in and 10000 steps is back in.
Had a fantastic leg session today, did my full week of training in the gym i work in as now its back open again and now i can train here and kill two birds with one stone here.
Leg and hack sets are taken a hit now but the iso. movements are still holding very well. Feel pretty fecken’ good today, spirit is sweet and loving the daily tasks !
Still currently at daily check ins atm.
insta - benmoncoach
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73.1
Push day today and fasted 15min walk.
gameplan same as yesterday, 9000 steps and no cardio.
So baseline food is back, 2040 cal day.
Feel fucking fantastic, so excited with the process lateley, loving thissssss. Still at the daily check-ins, the sharpness is deffo coming back with the decrease in output.
Wrapped up push today, fantastic session, alot better than last week.
Volume still the same. GAME TIMEEE
insta - benmoncoach
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73.5
been holding this weight. Had 4 days high day, reduced steps and no cardio.
Look is getting abit sharper but now time to crunch again.
Back to baseline food of 2050 cals.
No cardio today ive been told however so i just did 4k fasted steps.
Todays POA
Morning PT, Walk, Rest day, Afternoon PT and class.
Now its really time to push, i need this.
TRaining strength / power has dipped last 2 sessions. But need to see if it keeps declining or itll hold for the next while. The intent and focus however will still be there.
Fucking hell prep is flying, i dont want it to end hahaha
insta - benmoncoach
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73.5
Rest day
Weight drop with a leg day, no cardio, less steps and high food. Good feedback..
Had improved sleep last night while having less wake ups needing to go bathroom.
POA for this sunday will be even more ‘lazy’ then yesterday lol.
Did fasted 25 min walk, prob walk 5-10 min after each meal and then thats basically my activity.
Was quite a happy boi with the higher food yesterday haha, thought id wake up with a spiked appetite but i suprisingly haven’t really so.
insta - benmoncoach
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73.7
Update; alot of cortisol holding due to poor sleep, see saw routines and having the early wake ups.
So weve decided to have a high day today and tomorrow.
No cardio and steps down to 8k
TD Food 247P 380C 35F
RD Food 247P 268C 59F
Hopefully a shift comes, i spiked even more yesterday but weight is back down,
Just had my meal one, boutta train legs now, gonna be a great one , lfg
insta - benmoncoach
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74.2
spiked weight lately which is very fustrating but meh oh well.
The very early wake ups and see saw routine probably is a contributor and ive been quite blocked up/ minor constipation :///
Anyway, productive day
5am PT, fasted cardio 30min
Labour work
Push day.
Evebing class
Have shots again tmr and saturday. We need to keep pushing here imo. Time id fucking ticking.
insta - benmoncoach
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73.7kg
Fasted 30min cardio + add. 4k steps. Great morn of activity.
Had pretty shit sleep last 2 nights. Think its the leaner effect and mainly the alot recent earlier wake ups due to work. I have a lie in tmr so im gonna try prioritise my sleep and sleep window high tonight.
Just morn classes today and PT this evening, just doing admin work right now before tucking into meal 1
Have Legs B today which im verrrrry excited for. These build up excitement and focus with these Leg Day B sessions the last 4-6 weeks has been on another level. Mental preperation is key ! Preparing to execute at my best and uphold / increase my standard.
I will not use prep as an excuse to dare try drop the ball.
insta - benmoncoach
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73.8
Happy Monday lads and ladies. New week, same intent
Wrapped up my fasted cardio, pt, group classes and my meal one.
Early wake up today but that won’t stop me giving everything with good energy. Feel GREAT.
upper body today, lets aveeee it
insta - benmoncoach
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73.8
Quick 15 walk fasted as steps is reduced an 0 cardio today
Rest day today and did some check in shots. Kind of 50/50 emotions on how i feel but oh well.
Keeping the body relaxed and having an early one as ill be up quite early tmr so i want a rlly good sleep.
Meal Times
m1 : 8:45am
m2 : 11:15am
m3: 2:45pm
m4 :5:00pm
m5 : 7:15pm
So id like to be asleep at 8:30 – 8:45pm tonight
Happy Sunday
6 weeks out!
insta - benmoncoach
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73.9
Had a lovely lie in (6am wake)
POA , no cardio today and sunday with steps down to 8k.
Had Busy Morning of PT and classes. Finished up my leg session and sheesh they are cooked. Fantastic session as always. No messing around here,
Meal timing and routine timing has been a big focus and priority of mine lately and has 100% helped me with hunger control, focus etc.
YT film vlog recording today and tmr too. Very happy with consistencey of it, on video number 21 now.
Happy Saturday.
insta - benmoncoach