[jamie]

What was the thought process behind bringing Phil Viz back on board after so long?

We work really well together, still good friends, he knows my body so nothing to learn and adapt to. Easy fix 6 weeks out. [/quote]

Hey Jamie ✌️

Since the beginning of this prep this year you followed a more moderate approach of the use of the anabolics. Did you still followed that approach after you took over your diet by yourself and also when Phil now took over?

Kind of regards

Justin [/quote]
In terms of total grams yes

Main change is I’m using an ai to modulate estro instead of primo as I think this brings about a drier look and in short term use I will take the health hit for the overall look as we can combat and repair post comp

Also tren a is 700 a week instead of 400 but still less than a lot of guys I see doing things even at an amateur level

Cycle is low test high mast and moderate tren

[jamie]

What was the thought process behind bringing Phil Viz back on board after so long?

We work really well together, still good friends, he knows my body so nothing to learn and adapt to. Easy fix 6 weeks out.

[jamie]

Diet for next two days after waking at 291 post rest day. Very flat today, 12 days out so time to maximise output for this last week.

Plan is to push 5 days consecutive training and make the final improvements heading into the the last week.

Meal 1

2 whole eggs

450g whites

2 slices Toast

100g carbs from cream of rice 1 serving fruit (30g carbs)

Meal 2

280g turkey

450g white rice

Meal 3

500g Greek Yogurt

100g carbs from cream of rice

+ 5iu Humalog

PreWorkout (45 pre)

2 Large Muffins

IntraWorkout

100g carbs

Meal 4

75g whey Isolate (vanilla, use as milk)

200g carbs cereal

+5iu Post Meal

Meal 5

280g turkey

450g white rice

Meal 6

10oz Lean Steak or Salmon 1c greens

That’s a lot of food!The white rice is 450gr cooked or raw??

[/quote]
Cooked weight – 125g raw

[jamie]

Inject intra muscular buddy side of hip or quad ??

[jamie]

Woke at 292 after legs tightest and driest I’ve been yet.

Decided to rest today get sports massage to freshen back up and push 3 sessions to close out the week ??

[jamie]

So far so good

Weeks progressing well

10 days out tomorrow

Sleep and repeat ??

[jamie]

Hey buddy the key to back development over anything is feel and quality of reps so choosing exercises that feel great and perfectly executing them before really adding load is key

Don’t get ahead of yourself and pushing weight up before having the fundamentals locked down

So more so than frequency I would primarily concentrate on the quality of your sessions and progress frequency and intensity from there

[jamie]

This weeks planned training
Monday delts
Tuesday back
Wednesday legs
Thursday chest
Friday back

[jamie]

Diet for next two days after waking at 291 post rest day. Very flat today, 12 days out so time to maximise output for this last week.
Plan is to push 5 days consecutive training and make the final improvements heading into the the last week.

Meal 1
2 whole eggs
450g whites
2 slices Toast
100g carbs from cream of rice 1 serving fruit (30g carbs)

Meal 2
280g turkey
450g white rice

Meal 3
500g Greek Yogurt
100g carbs from cream of rice
+ 5iu Humalog

PreWorkout (45 pre)
2 Large Muffins

IntraWorkout
100g carbs

Meal 4
75g whey Isolate (vanilla, use as milk)
200g carbs cereal
+5iu Post Meal

Meal 5
280g turkey
450g white rice

Meal 6
10oz Lean Steak or Salmon 1c greens

[jamie]

No exercise is essential to growth.

Choose exercises that feel good that you can progress with, it’s really as simple as that for me.

[jamie]

This is off the back off 2 papa John’s to start Tuesday night.
Wednesday around 800 carb and Thursday/Friday 1000 each

Back to base diet today which is only 575 carb haha

Rest day zero carb tomorrow to see what we look like after dropping some inflammation ??

[jamie]

297 this am, I’ll attach my weight chart as it’s pretty mad hitting my 285 lowest weight during illness layoff last week

To be 12lb up and look better each day is just mind boggling

But I’ll run with it!

[jamie]

2nd day of 1000g carbs going in

2 weeks out. Aim here is to fill to see how we look and how much food we need then pull back for a week and be ready ????

[jamie]

First day back in the gym today. Just took pictures after 5 days off. Woke at 294 after 2 high days as weight dropped with illness to 286 ?
Anyway very very happy with pictures!! To say the least as well. I’m excited to get the job done ??

[jamie]

5th day at home

Although I’m waking in the middle of the night with my eyes stuck together from this infection my chest is starting to feel better.

Just left with a nasty couch but feeling much better today and I’ll be back in the gym tomorrow to pound out these last 2 weeks.

Body should be fresh anyway lol