[Damian Zhang]

Rest days are the days when your body recovers and repairs from training, so doing any kind of weights on those days makes no sense. Just do your cardio and hit your steps.

Keep protein consistent across all days.

If your energy demand is lower on rest days, which unless you have a very active job, is likely, then you may want to lower carbs on these days.

Spot on advice Clare, did exactly that, to be honest, the hardest thing for me is my mental health – if I don’t go to the gym, my mental health slides, I am still learning how to deal with this, so the rest day actually – helped – I did 12k steps, I felt better, I got exercise in but I didnt life and I kept my mind stable. Getting there 🙂[/quote]

See your rest days as part of the plan and not just as days that you’re not in the gym. They are necessary for progress and are programmed in to enable you to continuously improve.[/quote]

Thanks Clare

[Damian Zhang]

Rest days are the days when your body recovers and repairs from training, so doing any kind of weights on those days makes no sense. Just do your cardio and hit your steps.

Keep protein consistent across all days.

If your energy demand is lower on rest days, which unless you have a very active job, is likely, then you may want to lower carbs on these days.

Spot on advice Clare, did exactly that, to be honest, the hardest thing for me is my mental health – if I don’t go to the gym, my mental health slides, I am still learning how to deal with this, so the rest day actually – helped – I did 12k steps, I felt better, I got exercise in but I didnt life and I kept my mind stable. Getting there 🙂

[Damian Zhang]

Weight: 79kg

Good 7 hours sleep, rest day yesterday, been really enjoyable with week in the gym, it’s my workout time as well as my social time post workout, love it.

Today is shoulders

Tomorrow going to Ripped Gym in Basildon – Love this gym, very friendly, fab equipment, just a good all rounder, abit of a treat for me.

Went to the shops this morning, the amount of crap in supermarkets astounds me when looking at the nutrition – so many offers, so many shite food – it’s really understandable that obesity increases in the UK. I managed to get 4 basa fillets for £4ish, can’t complain, looked at the coffee in the fridges – had to laugh £1.10 for a nice looking coffee with 22g sugar, like why??? Anyway.

Wife’s been on a business trip all week, it’s been tough for my BPD, but I am stablised one or two days later, I found pre fixing my life up pre Dec 23, if I felt really bad with my BPD, I would go to the shops and by alcohol to mask the pain for a while, I have been to the shops twice this week, not a single temptation to purchase any form of alcohol, all mindset, I am glad I am past the worst and able to managed my BPD successfully, day by day, getting better and stronger!

[Damian Zhang]

Rest days shouldn’t ever consist of weight training. If you train then it’s not a rest day 🙂

I would agree Chloe, I did my rest day yesterday, just tiny bit of LISS and needed to walk the dog, errands – so was around 12k steps and ate in a deficit naturally with high protein, woke up this morning hardly aches or pains, very happy.

[Damian Zhang]

I don’t know a single person with any muscle that has EVER said light weights on a rest day . That is wild lol, how are you even finding that content ?

The majority of us will be doing just whatever our energy balance requirements are for the day and then that’s it . So whatever steps we are due , if cardio is in then that . But that’s nothing to do with an active rest day , that’s just energy balance for us .

Lift your weights, on days you don’t have training rest .

Do whatever steps / cardio is due at that point , don’t add more for no reason because you heard some muppet call active rest days a gd idea

Hi Jordan, thanks for the guidance – the muppets are ‘Mind Pump Show’ – ‘What to do on rest days’ – 136k views on youtube, they have now been fired from my research.

Will follow yours & @kuba1000@hotmail.co.uk guidance!

[/quote]
Let me guess they look like they don’t lift ?[/quote]

They ain’t pumped put it that way lol. I do watch both JP, your’s & Meg’s youtube videos and keep up to date and then naturally add this in my training. No money for a coach so this forum is exceptionally helpful via education vids and current and previous forum questions.

Most of the shite on youtube I take with a pinch of salt.

[Damian Zhang]

I don’t know a single person with any muscle that has EVER said light weights on a rest day . That is wild lol, how are you even finding that content ?

The majority of us will be doing just whatever our energy balance requirements are for the day and then that’s it . So whatever steps we are due , if cardio is in then that . But that’s nothing to do with an active rest day , that’s just energy balance for us .

Lift your weights, on days you don’t have training rest .

Do whatever steps / cardio is due at that point , don’t add more for no reason because you heard some muppet call active rest days a gd idea

Hi Jordan, thanks for the guidance – the muppets are ‘Mind Pump Show’ – ‘What to do on rest days’ – 136k views on youtube, they have now been fired from my research.

Will follow yours & @kuba1000@hotmail.co.uk guidance!

[Damian Zhang]

Thanks all, very much appreciated.

I’ll keep the yogurt but going to remove the juice/cereal, do prefer whole food sources too.

All advice is super, so thank you!

[Damian Zhang]

I cut out all social media for this exact reason. The last to go was Linkedin last month.

This is the exact reason I use this forum and learn from the advice here.

[Damian Zhang]

so your body looks to be working fine.

Test level is in a good place.

Free test i would look to improve – running he TBJP natural stack would be a good move here IMO

Thanks Peter, is the reason why the free test is mid range of normal rather than high – as total test is 24 odd which is decent.

How does the the natural stack assist? Is there any info regarding these?

Also, why does no one do full reviews of the products, it actually would be really useful!!

[Damian Zhang]

I’m with Jordan, everyone is in the gym to better themselves, if they choose to make a negative comment it’s a reflection of them not you. Your leg extensions felt great, your session felt hard and tempo and form from your explanation sounds great – keep getting after it, negative people we don’t have time for

Thanks Meg 🙂

[Damian Zhang]

This is really good info, I was thinking about this question before.

[Damian Zhang]

Totally agree with the guys above. Also, turn the volume up on your headphones so you don’t hear any unwanted opinions 😉 The time you spend in the gym is to focus on yourself. When you’re doing a set or even in between sets be completely focused on YOU!

Thanks Maddy! Will do 🙂

[Damian Zhang]

Hello Damian, same as Jordan 😂
I mean; if the person speaking bad of you/your form/ or whatever into your life AND that this person never achieved what you try to achieve or that you achieved already : don’t take nothing he says by heart.
Except if you need advices to be overweight though.
And people having the time to criticize others are the people who are frustrated and focus on others rather than themselves and their personal growth. So this guy just tried to show to his gymbro he is knowledgeable, more than you, and put himself under the lights by shutting down yours behind your back.
If the guy wanted to really help you, he would have asked you directly why you are using this form, and would have started a discussion with you on his form, and then a conversation btw both of you would have started.
That’s what people who love the sport do usually, they are curious, they wanna exchange, teach to others, but also receive teaching

Thanks Allison, I agree with you, I am just abit too soft sometimes and it triggers my BPD but I am able to manage tonnes better but still not nice, however, yours along with the other advice is spot on and I am going to crack on with it. Of course, I am always happy to learn and understand, it makes us all better but people don’t need to be twats lol.

[Damian Zhang]

Don’t think anyone could put it better than how Jordan has above, and actually I definitely wouldn’t suggest his way is better or more optimal, how you are doing it now is spot on!

Thanks Kerry!

[Damian Zhang]

My rule is that I don’t accept criticism/ any advise at all from someone I wouldn’t actively ask advise from myself . If the dude was rocking Olympia level legs , then maybe listen and consider it as an option . If it’s just some over weight randomer , then just ignore . Apply that to every aspect of your life when it comes to accepting opinions , it’s very helpful

Control the eccentric , accelerate the concentric . That will never change

Appreciate it Jordan, the chap is just a reg gym goer who is overweight and certainly does not look anywhere near Olympia legs level lol.

I’ll take your advice, it’s helpful!