[Rich Ellis]

The label will tell you how many grams of protein is in each serving, so weigh out as much as you need to meet your protein target for that meal.

So am I right in saying it doesn’t matter protein grams per scoop gram, protein powder is protein powder, 25g is better than 22g per serving is more important?

I tend just to take 2 scoops a day – c. 45g protein per day from protein powder, rest is from whole foods.

What I am trying to find out is the gym goer said the quality of protein powder is determined 80%+ grams of protein per 100g, if that makes sense?

[/quote]
Not all protein powders are created equally, not at all.

Ignore protein content “per serving”, that can be determined by scoop size. Have a look at the per 100g value.

Weigh out what you need for your meal.

[Rich Ellis]

Absolutely with Clare here, you’ve got to be having this conversation with your coach, not sitting in uncertainty as to why a given approach is being taken.

[Rich Ellis]

Hi mate,

Just treat a protein powder the way you would any other food.

Know the grammes of protein per 100g, then weigh it accordingly to meet your need.

[Rich Ellis]

Nice pull session this evening, getting some weight back on the barbell rows which makes me happy.

Just finished up my last meal and supps, time for sleep now with a bit of a lie in tomorrow

Legs on the cards

[Rich Ellis]

Hi mate

With the gang here.

Weight the amount of required rice dry. It takes seconds.

Cook it, then divide the cooked rice into the number of corresponding portions. The cooked weight is unimportant other than a number to divide by “x”.

[Rich Ellis]

Push session this evening, not spoilt with the machines I enjoyed at the TBJP gym last time out, but really happy with the way the sub-par movements went today

Just sorted tomorrow’s food prep, and now a little down time before my last meal

[Rich Ellis]

Hi mate

I’m a big big fan of the split Jord has suggested.

To echo what he’s said, one of the biggest things that trips people up is impatience.

It takes time. Be obsessively consistent and it will come.

By all means share your session layouts once you’ve had chance to put them together

[Rich Ellis]

Rest day today, food prep sorted and one meal left to go.

Push session on the cards for tomorrow, which isn’t going to match up to the tbjp gym, but the work will get done

Early night tonight. Need to play catch up on some sleep

[Rich Ellis]

Hi Jan,

When you say you’ve tried the different splits, how long for? This isn’t something that’s going to transform over night

You’re also talking about selecting a DL variation to put less stress on hams, which is the area you’re trying to bring up, presumably so you can then add the sets of hams to upper day.

My view is that at that point, it’s not a good option.

[Rich Ellis]

Legs again today, pleased again with the progress and with the level of knee comfort

Food prep is sorted, about to get my last meal and then an early night

Much needed rest day tomorrow which will be very welcome

[Rich Ellis]

Hi Liam,

I do mind your lower back rounding like that. Please don’t persist executing the movement in that way, you’re going to hurt yourself mate.

This needs stripping WAY back.

Ideally perform the movement for us with just a plat per side to see if it’s the load that’s creating the poor execution, or whether you have mobility or proprioceptive issues.

[Rich Ellis]

Hi Conor,

If you are balanced, you can alternate, if you have areas you want to bring up, start with them.

[Rich Ellis]

Decent pull session this afternoon, not quite TBJP Gym, but good work done, so box ticked.

Two more meals tonight, food and supps prepped for tomorrow

Legs on tbe cards for tomorrow, then resting Wednesday

Another busy week. Ready to get after it

[Rich Ellis]

Hi mate

What did you train prior to Upper/Lower?

What is it you think is resulting in the lower levels of enjoyment at the moment?

[Rich Ellis]

Treat of a day today, trained over at the TBJP gym and had a good catch up with Jord

Trained push, really benefitted from some excellent pressing machines that allowed me to crack on without discomfort, which was really welcome.

Sizeable drive either way but well worth it, and mostly quiet roads made it easy

Monday would normally be a rest day, but need to train tomorrow due to taking my mum to a hospital appointment on Wednesday, so doubling down on the rest and looking forward to a slow evening

Pull tomorrow 🙌🏻