jamie christian-johal
Forum Replies Created
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Lots of sleep, rest, high fluid intake and I like hot baths, just make sure you replace lost fluids and salts with an electrolyte drink.
Saunas are very good also but will leave you feeling very tired. Hydration is key for recovery buddy -
Rest day yesterday was thrown in after a discussion with the boys as Jordan about frequency and recovery.
As we’re at all time peak strength it’s placing a higher recovery demand after each session especially legs and pull so we have gone back to push pull off legs off which is my favourite split but it did cause me a little anxiety at first and I’ll explain why.
I’m a bodybuilder who loves prep, always have found it easy to get in shape as a pose to adding weight which is definitely harder for me. When I’m in prep I like to be in the gym more, I see it as chasing down the goal, more work = more results so when faced with the option of being in the gym less I was like noooo fuck that lads.
BUT this is what we all have to understand……
When your lifting heavy fucking weights to grow new tissue recovery is of paramount importance and if I want to preserve that muscle and take it all to the stage I have to be mindful that I need to not only maintain peak strength but improve it through the majority of prep. This means no different than off season. We train hard and we rest hard. No added frequency for fat loss because the gym is where we build not we’re we cut. Cutting bf will happen through diet and cardio outside of the gym away from training.
So moral of the story don’t get drawn in to thinking you have to train more to get in shape, disconnect your emotions for fat loss with the gym and make keeping old muscle and gaining new the ultimate priority. Be consistent and you’ll be in the best shape ever come show time ✌???? -
Rear double is a weak shot but it will get better when detail comes through as I hold more fat/water on my back than anywhere
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Front side
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Week in to prep, obviously just another day in the office, off season was ran like prep so there’s not even a transition period really just business as usual which is really nice. Appetite is up but I prefer being hungry to not wanting to eat all day.
Check in 1 of prep holding 322 and feeling really good. Pictures below ✌???? -
James will be missed as a friend and a contributor to the site but it will only give other athletes the chance to step forward and step up.
Jordan and Corinne fortunately have a Man City type line up where the bench can come onat any time and change the game ????????????
We wish James all the best but I for one know this team and site is only on the way up.
Jptakeover ???????? -
Yesterday’s session
Hammer strength chest support row standing 2 sets
Bent over bb row 2 sets
Hammer strength pull over pull down single arm 2 sets
Rear delt pec dec 2 sets
DB shrug 2 sets
Bicep machine 2 sets -
Hey guys hope you all started the new year off well. The norm is about to set back in with people back at work and school but don’t let yourself slip in to bad habits. Stay strong ????????
Training was nailed yesterday, I had a nice pull session at my gym which I’m feeling good from.
Only thing I’m battling is some throat and sinus infection I’ve had since before Xmas, I think it’s doing it’s rounds and seemingly very hard to shift.
Anyway it’s prep so we can’t miss a beat. -
Happy new year everyone ????????????????????????????????????????????????????????????????????
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Hi big man! How big of a caloric deficit would you recommend during a mini cut and how quickly would you add calories back in once you’ve finished?
Always come back out of a mini cut slowly so you don’t get fat again. Don’t over complicate it with formulas, go with what you see.
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Hi big man! How big of a caloric deficit would you recommend during a mini cut and how quickly would you add calories back in once you’ve finished?
I don’t work off a set rule here. Urdu it depends on the client. It’s a case of working with someone and making a judgement call based on bodyfat and a few other personal and environmental factors.
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As I said originally posture and an control
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Your definitely in a good spot to push things here man, stomach distension is only minor and looks to be down to posture and ab control, I imagine if you tensed and you could make it flat right?
Just add calories in slowly week by week and add weight slowly, monitor condition in the mirror but I would really encourage you to find a coach if your not very good at handling the mental side of things when pushing weight, that will really help???????? -
Session was
Machine shoulder press 2 sets
Incline BB 2 sets
DB lateral raise 2 sets
Cable bar front raise 2 sets
Tricep prime attachment moc rope 2 sets
Tricep push down dip machine 1 triple drop -
Great first day on the prep plan today. I’ll post updated diet in diet section now ????????
Push session was ace with progression in the log book all round ????
So amped for this prep ????????