[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

[Ben]

PREP W2 D2

84.3 this am.

bodyweight staying the same but feel less watery. minor cold i have but we move.

Had 2nd interview/ discussion and signed contract. FUCK IT.

Happy securing job 3 weeks post land. Dunzo, lets see how this goes. Had to invest abit for it, but hey well try make it worth it.

Pull today, went very well. 2 new exercises adjusted. One lat and and one bicep, Lats were fried. Doing 2 unilateral Movements for lats now since my lats are wank and need its better tension haha.

S/A Lat Pulldown 2x

T Bar 2x

S/A cable lat row 2x

Machine row 2x

Rear delt cable dual 2x

Bicep cable curl 2x

D Handle S/A curl facing forward 2x

insta - benmoncoach

[Ben]

Week one of prep dunzo. Prep Wk 2 d1.

Felt absolutely fine, food drop hasnt done any damage. I cannot explain enough how stress free i am here.

Even with check in pics i am like wow, i finally see the progressions here, im glad with this start up. All that ive done in this improve phase was my best, so why should i dare stress or be worried. I couldnt have done anythung more at the time.

First day of with new training plan. hit push, felt and went great, big progrressions.

Lying cuff raises 2x

DB Incline press 2x

machine flat press 3x

pec fly 2x

tricep push down 3x

ez bar cable extension 3x

WORKING SETS

CHEST – 7X

SHLDR – 2X

TRICEP – 6X

insta - benmoncoach

[Ben]

been great following your journey, keep it up!

insta - benmoncoach

[Ben]

84.5 this am. PREP WK 1 D7

Great Rest day. Had my first aid and cpr practcal course dusted, so that is me with Australia work set up DONE.

Still navigating whether i take this job or not, make it work? , worth the investment? as i said, i will cover more qns with manager when i see him friday.

I like having life going on, so my personality doesnt just evolve around prep.

Got check in feedback, happy coach, training is adjusted but same split as that has been doing wonders for me. Cardio not put in lol which was suprising (enjoy it while i can)

im quite active (14-16k steps a day)

insta - benmoncoach

[Ben]

Afternoon – PREP W1 D5

84.4 This morning.

Starting to prep my days food first thing in morning before m1. Still trying to be up early as i can. Around 5;45 wakeup.

Had an amazing leg session holy fuck. Absolutely pushed to massive limits. Lift progressions on all of them.

Big leg press specifically. Added 15kg and had plus 2 reps too with better technique. Lets keep that up.

Did my check in shots today and actually happy/ok with visuals. Even though i send em wednesday morning and get feedback at noon, i still always do tuesdays like when i was at home.

insta - benmoncoach

[Ben]

84.5kg this am

3x30s vacuums.

Full Meal Plan for this prep so far.

TD 3243

RD 3065

4L Water, 9g Salt. 5 meals

Had a great upper day. lift progressions were fucking crazy. Found and made a new system to prep food for the day so i dont make much hassle in the kitchen for the rest of the people in the home hahah. Followed with some poseing rounds post workout.

did my first aid online assesment for my new possible job (needed one anyway to work here) so ive till wednesday to do the practical.

Hang Raises 3x

Pec fly 3x

smith flat machine 2x

t bar 2x

lat pulldown 3x

DB Side lateral raises 3x

Bicep seated machine preacher 3x

Tricep pushdown 3x

insta - benmoncoach

[Ben]

84.4kg this am

Rest Day.

Time has come, prep has basically begun.

Food has been dropped. 5 meals a day, 4L+ Water.

Still have to wait till next check in till i get training adjustments and cardio etc.

3245 TD

3065 RD

split will still be the same but adjustments to exercises will change in next check in.

POA i had today.

Bulk shop, went dog park, went for a beautiful swim, planned my errands for next week.

insta - benmoncoach