Find the cause , rid of it

Not enough sleep – be more organised so can sleep more

Gf that doesn’t understand your goals – end it

Friends that slow you down- distance yourself from them

Financial worries – take on an extra job of any extent until your out of the worries , while decreasing outgoings

Staff that don’t work efficiently -… Read more

Incoming!!!

Hi Kuba,

From your IG

“Looking back and thinking critically I could have done better, there are still too many mistakes I made along the way that I will rectify next time round”

Could you talk about the mistakes you have made, and what specifically you want to improve?

Why do you think you made these mistakes?

What went through your mind in…

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Sorry been a little quiet guys

Traveling back from holiday to finish off moving house has been super stressful but we are at the back end and I can’t wait to get back in the gym and fully back on prep tomorrow for the Arnold UK

BELOW IS WHERE I WILL START FOOD/CYCLE/SPLIT

I agree with the above 🙂 I would steadily look to grow from this position you are in 🙂

Successful quad workout in the books!

Top set of squats increased 2.5kg from last week

Top set 122,5kg x5
Back off 102,5kg x 8 paused

Leg press also increased by one rep on the top set

5pps x 10
Back off 4pps and a 2,5 kg for 15 plus 2 forced reps

Smith machine narrow stance
Top set and back off set same as last week
2,5pps x13
2ppsx… Read more

I’d start with a 300 calorie bump and just monitor your body composition, training performance and scale weight as you go. Be aware though, that fixating on staying very lean in a gaining phase will inevitably hold you back on making progress. You do need to gain some bodyfat and lose some condition.

Normally on rest days 20minutes of cardio and around 5000 steps[/quote]

Listen. There is no cheat meals. Forget that terminology

If you want to eat something a little different or that you fancy imo in off season as long as body comp is gd then go ahead.

Key points

Choose gd quality food

Choose things you want

Don’t eat stuff that ruins your digestion

All quality food will aid in muscle building.… Read more

Don’t look at it as a ‘Cheat meal’. You don’t have to eat crap, just see it as a higher calorie day because your body needs it and have an enjoyable Off Plan meal. No guilt needed if it’s warranted. You’re also 17 years old, so enjoy life a little!

Hello I’m 17 and I’m going through a gaining phase at the moment. I’m currently eating around 4000 calories on training days and 3600 calories on rest days while doing a split consisting of legs, chest and triceps, back and calves, rest , hamstrings, shoulders and biceps and rest. When is it ok to have a cheat day or cheat meal in your guys… Read more