[Corinne]

hey travis

well this is no rule as such

you must keep an eye on all markers not just weight…performance and strength must increase or else its likely you are just gaining fluffy weight not muscle

carbs are better for strength gain and recovery so seen as your fats are 70g per day which is a really nice amount to cover your health bases, I would increase carbs

up food when you NEED to – so when you are not gaining strength or you are not gaining weight

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[Corinne]

condition through your quads is fantastic – congrats on the placing

whats the plan now? 🙂

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[Corinne]

I am 100 percent with you here – I too suffered/suffer and I also find gaining body fat very frightening

great that the diary works 🙂

2lb per month is great – I think its best to take it slower to ensure YOU are comfy with it…I don’t weigh myself anymore as I am intimidated by numbers and if its what I deem to be TOO high then I wil do something to counteract it…which is silly

so don’t even weigh in if you don’t want…go with look and strength?

personally I am more comfortable with tracking….as I can rationalise this..the unknown or lack of structure doesn’t work well for me…as I will just under eat.

the only thing I allow myself to do in ‘off season’ is add a few more grams of the ‘fun’ veg…sweetcorn etc and don’t weigh my condiments – this for me is being relaxed haha

maybe you could start a thread on the forum to track your progress? and if you every have a wobble you can vocalise it?

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[Corinne]

hey david
we haven’t reordered yet – as we moved home

I simply haven’t had time!

but we will 🙂

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[Corinne]

just got back in…eating pwo now

SESSION

crucifix side raise – 4 point RP – 15 on the first
High inclne DB press – 2 sets – 32.5kg x 14…25kg x 19
Machine shoulder press – 4 point RP – 16 on the first
Dip for tricep – BW 4 point RP – 15 on the first
Seated Cable fly – 4 point RP – 15 on the first
Cuff tricep pushdown – 2 sets – last one into BW narrow press up to failure
Lying cuff side raise – 4 point drop set
DB preacher curl – 3 sets – 14,11,9

Seated hamstring curl – 4 point RP – 13 on the first
Banded Hack squat – 3 sets – 14,10,9 – FANCIED A NEW MOVE…TOOK THIS TO TOTAL HORRIFICALLY WONDERFUL FAILURE 🙂
Leg extension superset with weights leg lifts – 2 sets heavy
Adductor – 4 point RP – 15 on the first
Calves – 3 heavy sets

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[Corinne]

I think after a comp (assuming that you are genuinely peeled!) you can afford to have higher carbs
you want to be in a nice surplus immediately so you can get back to gaining strength and not lose any tissue…or waste any time feeling weak and depleted

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[Corinne]

thank you 🙂
so 194 days out… haha 🙂
just cooking up pre gym meal

writing in my session for today

will update later

THE SUNSHINE is wonderful…making me want a BBQ 🙂

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[Corinne]

I agree – its best not to focus on weight – I was just curious as to how much you felt you had to come off 🙂

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[Corinne]

however…if I do change my mind…don’t judge me haha

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[Corinne]

robby – I don’t work with numbers…its all about acting as needed – creating a deficit with either food or activity….then stopping when training starts to suffer

Dan – *CORINNE…. 😉
its depends…if you have added steadily and slowly over time then it will have been solidified – but as a genereal rule…hit your highest weight and hold it for a few weeks

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[Corinne]

hey
is the listed diet the 6 week out diet?
always a good decision to go back to this kinda time frame

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[Corinne]

rest day today – nipped out the Jazz Festival …so so nice…got an iced Americano and frank had a brilliant time haha

DECISIONS HAVE BEEN MADE

I am absolutely not changing my mind….I am doing the AMSTERDAM show on the 17TH NOVEMBER 2018

so I will do 6 more weeks with assistance
8 weeks off
then 14 into the show

so I am 27 weeks and 6 days out

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[Corinne]

are u looking to grow at the moment Marcus?

I genuinely just don’t advise double days….I find that whatever happens one session is always less intense than the other…I don’t no about you, but when I train legs, I am smashed for the whole day…the thought of going again later isn’t optimal for progress or recovery

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[Corinne]

hey jay

7 weeks out – what kind of stage weight do you think you will be reaching this year?

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[Corinne]

is anyone ok to ask and help? or do you just want Jordan?
I’m sure others who have maybe experience Ramadan will be able to help too 🙂

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tb-jp.com/collections/nutrition - highest quality supplements on the market.