jamie christian-johal
Forum Replies Created
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This is how it looks in meals
1
250 fillet
4 whole
4 white2/3
300g turkey
250 pasata
150 jasmine rice raw weights for everything btw
6 oatcakesPre
150 oats
200 banana
90 wheyPost
150 cor
150 banana
Bagel
30g jam6
500 o fat Greek
30 whey
50 dark choc -
6000kcal
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Current training day macros split across 6 meals
Plan is to keep condition in check but have enough fuel to grow a little tissue and get fresh to push for 8-10 week prep into Arnold
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300
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Shots
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Had a lower carb day yesterday to shed some water before getting back in the gym.
Woke at 300 feeling and looking in a good spot ??
We push higher food for 3
Weeks and then hit a 10 week prep for Arnold’s ?? -
Basically push pull rest arms legs rest repeat
Like others said it would be good to see pictures buddy
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302 this am fasted weight
Things are looking decent but looking forward to getting back in the gym now on Monday
I can’t express enough the need for rest post contest though and wish more people would take note
We go on about managing fatigue in training cycle all the time but many completely disregard the stress and fatigue of the final weeks of comp prep
Take time out and recover of you want to manage fatigue properly and improve for next prep or a successful off season phase
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Hey guys so plan is set in stone now
Arnold UK is 14 weeks out
I’m having 4 weeks diet break on 700 carbs 100 fat 400 protein
We will keep steps at 8k and post stairs 5-10 mins just for mindset
Gear is down to 350 test 350 primo only for this time period and training will remain 4 days
When we begin prep 10 weeks out for Arnold’s I will consider 5 days training to focus an extra day on hams, back and arms
I feel we brought a very good package to this show and plan on being tighter but much fuller the Arnold
The show being in the uk will mean me and Jordan can work very closely on the peak
Which was extremely difficult with the time difference and distance for the last show. -
Hey guys so on reflection and current circumstances with travel in the EU to COVID
Having not had the vaccine we now have to quarantine on arrival to Portugal for 14 days so I am counting myself out of that show and any more qualifying shows for the 2021 Olympia
Honestly I feel there is a huge amount of pros around the same level to myself fighting out for points and I realise the improvements I still need to make
So I’ll be taking a 4 week diet break of 700 carbs 100 fats 400 pro
Then full steam Oreo for Arnold UK, Prague and Romania hoping to qualify for 2022 early and have a longer off season for next years prep ❤️??
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Congrats on your showing!! Just wondering how you split up your 10 iu of GH?
Last week 0gh buddy
Typically 5 am and pm
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Woke up show day morning feeling in a really good place.
Had 2 meals of 150g carbs each 30 pro and 15 fat from dark chocolate or almond butter.Pro source was chicken or whey and carbs was cream of rice or gluten free oats.
Heading to the show soon for tan top up and pre judge ????
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Excited for this show! Too many battles to qualify
Good luck Jamie!
Btw, do you have in plan any water or sodium manipulation expect of the carb intake?
Hey buddy not really other than reduce water slightly and double sodium so I guess we do but it’s not set in stone.
Things will go largely off look, feel and digestion ??
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All the best mate. You’re looking incredible. So buzzing to see how you get on.
Thanks buddy ??
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Carbs going in today
6 meals
150 carb
30 pro
10 fatI’ll be doing 150 cor, 150 banana, 100 chicken and 20 almond butter or dark chocolate ??
