[Ben]

Prep d37

Got logged out of tbjp site lmao

83.1kg this am.

Fasted cardio there, and a fantastic pull day. the Push day yesterday holy fuck prob the biggest pump and exposiveness i had on prep so far. 2 rounds of posing post workout.

Had 2 consult today with one sign up which im very happy with.

I feel a big drop is coming. digestion has improved alot today and feeling lighter on midsection.

PULL SESSION DETAILS

S/A pulldown 2x

t bar 2x

s/a seated cable row 2x

seated machine row 2x

rear delt flys 3x

d handle curls 3x

insta - benmoncoach

[Ben]

PREP DAY 33

83.4Kg. Fasted Cardio

Killer upper day holy the pump was gas.

4am Start

5am class

6am class

6;50-7;20am cardio.

8:30am-10am train

11am PT

Solid day today, cant wait to do check in shots tomorrow. Should have a decent drop tmr

insta - benmoncoach

[Ben]

PREP DAY 31

83.4kg

phenomenal leg day, 2 pt set ups too this morning!!

Feeling tighter and responded great with food drop.

Leg details

seated leg curl 2x

leg ext 2x

hack squat 1x

leg press 2x

lying leg curl 1x

calvees 2x

The conistency of relentless intent on leg building since last july has well and truely payed its fair share. Only UP

insta - benmoncoach

[Ben]

Prep Day 30

83.5kg.

FOOD IS DROPPED AND CARDIO IS IN.

Basically just recomped the last 4 weeks which was pretty cool but now to actually apply some heat into this now.

Food is now:

3068 TD

2900 NTD

Cardio : 4x30Min

Sleep has been okay , needs some adjustments esp now ill be waking quite early. (4am)

Food was dropped wdnesday and now down 0.7kg.

Had a great pull day, strength is fecken flying.

also a very sad boy as ireland got out of the WC :/

insta - benmoncoach

[Ben]

PREP W3 D7 rest day

84.0kg lmao

Stool is inconsistant and ive noticed ive had different sweetners so that may be the issie at play but still. Body just feels super fucking responsive and eager for more.

Legs yesterday was amazing. Legs are in agony haha to say the least. Have some evening classes later on today with a big food shop today.

REST DAY FOOD

M1

80g oats

20g almond butter

40g whey

80g rasp

M2

100g sourdough

200ml egg white

3 egg

M3

100g basmati rice

180g chicken breast

10g almond butter

75g veg

M4

400g potatoes

180g mince

75g veg

100g apple

M5

55g oats

250g 0 greek yogurt

100g mixed berries

20g 80 dark choc.

insta - benmoncoach

[Ben]

PREP W3 D6.

Check in shots im quite happy with, posing rounds practice has definitely been showing its value

Adductor back in full swing. Just finished 4k fasted steps now tucking into m1.

POA for today,

Driving praxtice

morning pt

evening classes

Online programs

insta - benmoncoach

[Ben]

PREP W4 D1

Great feedback off the coach, no changes made. Visuals have deffo shifted since week one with still less drop off than i thought haha.

Push day and fecken excited to train hard.

Train Day food –

3243 Td

M1

Oats 125g

Biscuit spread 15g

Raspberries 150g

Whey 40g

M2

Rice 100g

Veg 75g

Mince 5% 180g

Banana 100g

M3

Rice 150g

Chicken breast 180g

Veg 75g

M4

Potatoes 300g

Mince 5% 180g

Veg 75g

Apple 100g

M5

Greek yogurt 0%

Whey 15g

Dark Chocolate 80% 30g

Mixes berries 100g

insta - benmoncoach

[Ben]

Thanks everyone for the feedbaxk and aplogies for mad late response. My coach has noticed visual changes.

I will now start being confident to post pics as i usually just send em over to the coach for analysis on check in day.

Any niggles besides that, i may aswell start posting visuals for qns and log

insta - benmoncoach

[Ben]

Hello mate, most of the time OR very often, the weight does not start to drop so fast.
In my 10,5 years carreer, the first week : no weight drop and even sometimes I can see an increase; BUT the composition get better overall and a vacuum starts to be easier to execute.
I would let more time ! Without dropping anything.
To be fair I would let 2 weeks + something, just the time your body understand what is required.
I have noticed that dropping kcals 500/400 after a nice off season, the body is reacting “what the hell you do ?lol” the first days, the first weeks. Then one day without changing it all starts to click

That has exactly what jappenned!

I think i am just still as responsive with training.

Weight has dropped now sine day 13 of deficit

insta - benmoncoach

[Ben]

Hey, hope you’re good

Are you a natural or are you not?

If you are not as a cycle added in with high doses right at the very start?

Natural,

Also thanks to everyone else for the replies and feedback.

Visuals has changed every week, weight has now dropped 1.5kg since this message

insta - benmoncoach

[Ben]

prep w3 d6

83.5 this am.

3 rounds of vacuums, 3 rounds of fasted posing.

Legs were fried today, lovely session.

Adductor has been a motherfucker the last week so really looking out and keeping an eye and not train too 11/10 inyense coz i nearly tore it last week :/

Just kind of keeping mind of work iwl. the prep routine kind of comes just naturally tbh.

Details

Lying Ham curl 3x

rdl 1x

hip thrust 2x

leg press 2x

walk lunges 1x

calves 2x

insta - benmoncoach

[Ben]

LMAO. Missed alot.

Prep WK3 D6

Fuck it,

Dropped down to 83.3 yesterday than back up to 83.8 Today

Training flying still.

Been more focusing on work and how to upscale my 1;1 standards and online standard too.

Ive invested alot here man if im honest, especially 3 weeks post moving country, im putting in alot. I hope and will know it will work out. The PT over in Aus is diff ballgame.

1 YR Contract lol so i hope it fkn sticks out great.

Besides that, getting the ‘flat but fat’ stage atm lol. First few weeks isnt as exciting but that is fine, keeps me busy for other things especially work.

insta - benmoncoach

[Ben]

prep w2 d5

weight legit keeps holding lol.

84.6kg

Upper today, was good but felt quite aggressive. Had alot of fuck you energy at the moment.

First day of new job kinda, met the staff, ran through my goals and systems etc so we will go in more depth tmr.

2 rounds posing post workout. That is a non negotiable.

insta - benmoncoach

[Ben]

PREP W2 D4

quick one since its late. I want to make an update every single day till show day. that is my goal.

Rest day. 84.3kg this am.

Did a pose workshop/ seminar wit IFBB Pro Aus. was fucking sick, got and gathared alot of info, alot of pose and stage vibe insight. all had us in columns and doing pose mandatorys with critiques. Got great feedback, and did a 4 pose one at a time pose routine to mimmick our singular pose routine.

Very happy with this, deffo needed as its my first ever prep.

Lets go, wanna keep networking best i can.

insta - benmoncoach

[Ben]

PREP W2 D3

84.3KG this am

3 sets of vacuums this morning fasted as always. Big Leg day done and legs are fucked.

Added lying ham curl to the end of this session now. Was all out in the sun yesterady in the heat and caused me to get minor heat stroke lmao so i was tired asf today esp post workout. Anyhoo, session was amazing and progressed well.

Was abit hungry today, ah well, one of them days,

Session details.

Seat ham curl 2x

leg ext 2x

hack squat 1x

leg press 2x

lying ham curl 1x

calves 2x.

insta - benmoncoach