[Corinne]

the coconut pepto pro is AMAZING! I have it with the orange sustain and its like a tropical party haha 🙂

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[Corinne]

started the week with deadlifts yesterday

150kg – 3×12 …it was HARDDDDDDDDD haha

then heavy quads and biceps….all progressed well so very pleased

increased my training day carbs by 10g this week…only a tiny increment, but condition cant slide, so I have to be cautious

weighing 159.75lb this morning, want to stick around this weight now and just get nice and strong 🙂 plans are forever changing re comps etc but will keep you updates 🙂

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[Corinne]

squats went well yesterday

140kg – 3 sets, 12 reps on the first, 11 reps on the second and 9 reps on the last
will aim for 142.5kg next week to match these reps then up to 145kg and aim for 10’s

pause squats were hard, but all complete, increased strength on all lifts, so happy session 🙂

narrow grip bench today 🙂

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[Corinne]

thanks Ciaran…yes that was my best squat, in terms of power/speed etc etc….I am hoping for a 530 total at this meet…200, 120, 210…that would be a dream…I do feel its doable 🙂

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[Corinne]

I agree a slow and steady intro of calories works best imo….you can then gauge it week by week…also working out a good training plan with a real good amount of energy expenditure will be sure to allow for more food without the loss of condition

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[Corinne]

there is no casein in whey so its the combination of fats and the type of protein in casein/milk that will affect this…whey is fine to drink pwo 🙂

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[Corinne]

he did end up fat lol…and although u packed on tissue…in hind sight there was a better way 🙂

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[Corinne]

morning all! training off to another good start this week

MONDAY –
deadlift – 147.5kg – 3 sets of 12 and 1 set of 9….called stop on the 3rd set as I didn’t want to grind out those last reps…this phase isn’t about burning my CNS to a crisp its about getting strong – no straps no belt, very pleased with this…starting to felt confident with deads which is a first for me!!

WEDNESDAY –
bench – 92.5kg – 3 sets of 7 reps…really pleased with this, will be aiming to reach 4 sets of 5 on 100kg in a few weeks before tapering up my reps again on this

18 weeks out from the meet this weekend…
SQUATS tomorrow…going for 3×12 on 140kg…we will see!

feeling good, weight is a steady 161/162lbs at the moment and condition is holding well…no need for diet alterations at the moment 🙂

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[Corinne]

Hey Kristof
I think considering the overall goal, if you have got to a nice lean start point, which it sounds like you have, then starting to increase your muscle mass from here would be a good option to avoid looking ‘skinny’ or over dieted.

although it is best to grow from a lean body fat level as this is more optimal and ensures that the calories are more likely put towards muscle gain rather than just fat gain, you don’t need to get PEELED and sucked down to have an effective rebound as its likely you may even lose a little tissue in pursuit for those last bits of body fat, which will be counter productive!

I don’t advise just eating everything in sight! you wont feel good, the weight (not muscle) will come on fast, and this will hinder your ability to train to intensity…TRAINING with that push is the game changer in gaining size and keeping a good body composition. So I would rebound slowly…increasing your intra workout and pwo calories/carbs first when the body needs them most and can utilise them most efficiently for muscle gain and recovery…the road to 300 wont be fast, even if you eat your way there…why do you want to be a fat 300 in a year when you can be a lean and healthier 300 in 3 years?

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[Corinne]

ooo and in actual fact some of the driest most conditioned people I have ever seen have been natural competitors 🙂

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[Corinne]

hey….I agree….if someone is TRULY lean, as in no body fat, then a peak week and messing around with things is unnecessary….its very personal dependant there are no rules…BUT if you have no fat, you don’t hold water…if you look good day to day, then no need to load/deplete mess with sodium etc etc….of course increasing carb intake at some point is necessary to be full for the stage but this can just be a very moderate load a few days before…then cut water the night before the show typically to ensure you are as dry as possible….I don’t believe diuretics are needed at all, not when truly peeled

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[Corinne]

squats went VERY well
was planning on 3 x 12 on 130 but the first set was a breeze so I did
130 x 12
132.5 x 12
135 x 12

followed this up with 3 x 10 on pause squats on 102.5
theeeeen nasty leg session

Saturday again went very well
narrow bench
3 x 10 on 85kg

so really pleased with where I am at at 19 weeks out

deads tomorrow so will be going for 3 x 12 on 145kg…or 147kg…I haven’t quite decided yet..still have major DOMS in my quads, but thatll be fine come tomorrow

condition feels like it has tightened up a little this week which is unexpected…no diet change going forward into this week…I wont change diet for a while I doubt

say eddie the eagle at the cinema today…such a good film!

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[Corinne]

hey steve…I drink a fair amount during training…a 2 hours session I get through about 2litres…I think its VERY important to keep hydrated especially if consuming a fair amount of carbs, so I would advise at least 1 litre

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[Corinne]

hey james…you would have to drink A LOT of coffee to cause any issues with excess caffeine consumption…so 3-4 cups a day imo is absolutely fine 🙂

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[Corinne]

the results seen are of course moderate as you would expect from a natural product…along side a consistent diet and training plan, clients have gained strength and muscle tissue very well…recovery also improves….you could use it in either phase, although I feel it would be most influential during a calorie surplus when the whole regime is tailored to muscle gain

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