jamie christian-johal
Forum Replies Created
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Hey Jamie, loving the log and workout vids bud.
Soz if this is off topic but, during a long off-season when you hit a cruise phase do you keep cals the same (try to retain strength/performance) and might this be a time where you assess if a little tidy up maybe needed?
Cheers matey
Exactly buddy!!!
Keep watching the latest videos coming out buddy there’s lots of info on this topic particularly around managing recovery to ensure you keep progressing.
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Did somebody say Leggggggggsssssssss
Yes it’s leg day today at Rotherham with the boys and the genius behind the camera Jay MagicEye
Standby for a great video ????????
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On a basis of difficulty and calorie burn the stair master is definitely at or near the top.
Making this a daily part of prep will definitely increase fat loss by creating a greater calorie deficit as long as all other factors of output through the day are maintained.
Getting the legs through just takes time and may also be a water issue.
Definitely try the stairs to see what results you can achieve though ????????
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Rest day today
Just been to get a few last bits for holiday. Yes holiday I’m going away Friday to turkey which will be for a much needed rest after a this huge push and cruise phase I’ve had since joining the team.
When I’m back it’s full steam ahead ????????????????????
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Hey Jamie,
How are you programming RDL’s into your sessions?
Regular pull days? i cant imagine every pull rotation has a posterior change exercise does it?Thanks big guy, love the updates
At present I RDL every other pull session so once every 10 days.
Works well for recovery and progression. ????????
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100gr white potatoes are about 75kcals)
100gr white rice is about 350kcalsso you have to eat about 500gr potatoes to get to the same kcals and carbs as 100gr of rice.
Everything dry weighed
PEOPLE FORGET ABOUT WEIGHING E ERYTHING COOKED!!! there is simply no sense to this if you once put more water to it it will be heavier but not more kcals
Is this your approach with meats too mate?
____________________________@jamieevill / Sports Therapist
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EVERYTHING should be weighed raw for accuracy!! If your weighing cooked your silly or lazy or both.Or you’ve had poor advice and in the nest place for the best advice going forward ????
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Appreciate all the replies ! Great discussion/debate wev got going on !! This stomach pain ironically started when I upped my protein and carbs from the advice on here, iv seen great muscle gain but mid section still has abs showing but looks like a turtles back. I may lower my protein to 160/180g and see if this helps with the pain ???? will this effect the hardness or quality of size ?
Just need to ensure that sources of food are consistent, changing food sources may upset stomach and cause bloat. Give your body foods it likes and you’ll be fine.
Put your actual diet up and then we could point you in the right direction.
That protein count on your lower end won’t grow you much of training is as intense as it needs to be to stimulate more growth.
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Protein is too low buddy, 250g spread over 6 meals minimum.
Fats could be bumped slightly too but go with protein first and then push week to week based on recovery, performance and overall happiness with look. -
1.3-1.5 is a great range buddy, more protein won’t hurt you as much as more fat and carbs potentially could.
Good luck man ???????? -
Today was pull, the only session that seems to be stalling right now, back to doing snatch RDL without blocks, I hit 200kg for 3, previous high was 7 reps off blocks. Back off was 180 for 10 so that was a lot better.
Anyway we Keep tracking and we keep working 100!!! The days we miss the lift will only make us more determined for the next!!
Don’t let the log book beat you mentally! It’s there to power you forward not drive you down!
Have an awesome Sunday guys ????????
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Session was –
Atlantis side raise machine
Atlantis shoulder press
Hammer pin load incline press
Prime pec dec
Prime lateral machine
Cable upright row
Tricep push down rope
Hammer strength tricep machineAll sets 5-9 12-15 ????????
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Yesterday we hit push at ultra flex
Session was extremely good! Managed an extra rep on first big lift, Atlantis shoulder press and best number through the session.
Came away feeling very happy.
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More
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Here are today’s check in photos
Weight 313lb 22st 5lb
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Checked in with the boss today.
I’m very happy to say the least with not only the progress so far but the progress through this cruise phase. Just shows that we can still progress even when on limited drugs. A lot of what we take is for placebo and many use much more than they actually require.
I definitely require more to continue to progress and recover from harder sessions but all in good time.