[jamie christian-johal]

Sounds like you need rest. Your back may be in spasm. Seek out a decent sports therapist who can perform massage in that area and try light mobility work.

Avoid aggravating the area with the same exercise and when you train the area again ease back in.

Any hip hinge or squats where the lower back is under strain approach with caution and back off if it feels wrong.

[jamie christian-johal]

Agreed buddy, mini cut needed here. Just drop off some fluff, resensitize and go again.

Although less food may mean a dip in performance down the line I feel that a lot of the reason for people dip in performance is more mental than physical.

Stay on your mental game and you’ll be good man ??

[jamie christian-johal]

Weekends rest is going well.
Just cooking the morning fillet steak ??
Hope everyone is doing well and recharging for another good week ??

[jamie christian-johal]

Personally I love fasted mainly from a mindset and focus aspect ??

[jamie christian-johal]

Just trained legs ?
Another wkd week of training ticked off with the big man.
Now we rest for the weekend and go again.
People wondering what the 4 day a week split feels like…….AMAZING ??
Probably legit the best split I’ve ever done. Now I’m older and have more discipline and less general desire to train it makes only training 4 times a week and resting more very easy ??

[jamie christian-johal]

Hey guys today was pull and a great session in terms of progression.
We filmed it for the site so I know it will be one to look forward to.
The message at the end is something I’ll mention not and that is about frequency and rest.
I’ve never trained 4 x per week and I’m finding I’m progressing week on week without needing a rest or deload. Typically on a higher frequency split like 2 in 1 off I’d be looking to deload once every 8 weeks for sure so that will be about now as Christmas was the last period of time off.
My thought is and always has been that frequency only matters if the application isn’t conflicted so we need to assess and take note of how quick you’re needing to deload.
You may find that by training less days per week you will actually be more productive and progress more over the course of the year.
Just some thoughts and we will see but I really like this split for now ??

I’m 100% going to do the same once I’ve finished the mini cut and have full access to the gym again, in regards to rest days are you now against having pro fat to help with insulin sensitivity? I’m guessing you’ve now switched your attention to carbs on a rest day too aid recovery mate.[/quote]
I still think pro fat is very good for most people but when you are larger and have more muscle to support there’s only so many fats you can likely digest well.
I just make sure I monitor and control my BG as best I can ??[/quote]
Yeah was going to say mate and your still lean so it’s not an issue… just listened to podcast with Vizz and he still swears by it regardless of muscle tissue and know you worked with him. I just take what he says with pinch of salt haha[/quote]
It’s a sure fire way to maintain and improve BG but not everyone needs it.

[jamie christian-johal]

Hey guys today was pull and a great session in terms of progression.
We filmed it for the site so I know it will be one to look forward to.
The message at the end is something I’ll mention not and that is about frequency and rest.
I’ve never trained 4 x per week and I’m finding I’m progressing week on week without needing a rest or deload. Typically on a higher frequency split like 2 in 1 off I’d be looking to deload once every 8 weeks for sure so that will be about now as Christmas was the last period of time off.
My thought is and always has been that frequency only matters if the application isn’t conflicted so we need to assess and take note of how quick you’re needing to deload.
You may find that by training less days per week you will actually be more productive and progress more over the course of the year.
Just some thoughts and we will see but I really like this split for now ??

I’m 100% going to do the same once I’ve finished the mini cut and have full access to the gym again, in regards to rest days are you now against having pro fat to help with insulin sensitivity? I’m guessing you’ve now switched your attention to carbs on a rest day too aid recovery mate.[/quote]
I still think pro fat is very good for most people but when you are larger and have more muscle to support there’s only so many fats you can likely digest well.

I just make sure I monitor and control my BG as best I can ??

[jamie christian-johal]

We could do with more details too buddy. Was skin clear before cycle.
What was cycle length and dosages.
First cycle?
Are skin problems for yourself common?
How old are you?
Any pct ran post cycle?

Hilly has given some nice pointers there but hope you understand to get the answer you want you have to be more detailed with the question ??

[jamie christian-johal]

1
Steak fillet 250g
4 eggs
1 bagel (2 on back day)

2 and 5
300g turkey
110g pasta
250 sauce
30g fat make sure 15g of fat from these is from sunflower seeds , the other 15g can then be from walnuts/ macadamias )

Pre
70 whey
100 oats
Banana

Intra 50g sustain 50g mps

Post
70 whey
2 bagels (3 back)
75g jam (100 back)

Final meal
80g whey
30g fat make sure 15g of fat from these is from sunflower seeds , the other 15g can then be from walnuts/ macadamias )

Rest

1
Steak fillet 250g
4 eggs
1 bagel (2 on back day)

2/3/4
300g turkey
110g pasta
250 sauce
30g fat ( make sure 15g of fat from these is from sunflower seeds , the other 15g can then be from walnuts/ macadamias )

5
70 whey
100 oats

Final meal
300g extra lean beef
30g fat from sunflower seeds / nuts mix

[jamie christian-johal]

Morning guys
Back in for push today, me and Jordan have set the stall out for easing into a prep right now. I’ll give a diet update below but we are pretty much 20 and 18 weeks out from potential shows in the Bahamas and Portugal.
Time to tidy up the rig ??

[jamie christian-johal]

A few things to consider here pal. First off these readings aren’t terrible and not far off being the range we’d like 75-85.

What’s bodyfat look like, higher body fats can upset BG.

Are you using gh?

Carbohydrate intake?

Cardio volume?

Training split?

There all factors which we can play with to improve bg along with the obvious GDA ??

[jamie christian-johal]

Hey guys

Rest day today and much needed after the 2 days training. I would still say that you shouldn’t be able to train 3 days in a row if you are applying yourself to your sessions correctly. 2 days should create such a demand on recovery that you need the 3rd day off period.

This Ofcourse requires a certain level of strength so it wouldn’t apply to a beginner level trainer who just isn’t creating that level of fatigue in there sessions but food for thought for anyone at a decent level of training.

Where training is concerned I 100% believe that less is more often more ??

[jamie christian-johal]

1
Steak fillet 250g
4 eggs
1 bagel (2 on back day)
2 and 5
300g turkey
110g pasta
250 sauce
30g fat
Pre
70 whey
100 oats
Banana
Intra 100g sustain 50g mps
Post
70 whey
2 bagels (3 back)
75g jam (100 back)
Final meal
300g 5% mince
2 brioche
200g 5% chips
Rest
1
Steak fillet 250g
4 eggs
1 bagel (2 on back day)
2/3/4
300g turkey
110g pasta
250 sauce
30g fat
5
70 whey
100 oats
Final meal
300g 5% mince
2 brioche
200g 5% chips

Hey Jamie ! What are your fat sources at the moment ?
Thanks [/quote]
At the minute buddy I’m using rapeseed oil and sunflower seeds ?? [/quote]
And do you have a specific percentage how much fat out of your total fat you get from each source ?[/quote]
Typically 20 nuts 10 oil

[jamie christian-johal]

I like to do mine fasted for mindset and having a positive start to my day.

In terms of overall output it doesn’t matter but I do favour fasted cardio so I would do it all there ??

[jamie christian-johal]

Hey guys today was pull and a great session in terms of progression.

We filmed it for the site so I know it will be one to look forward to.

The message at the end is something I’ll mention not and that is about frequency and rest.

I’ve never trained 4 x per week and I’m finding I’m progressing week on week without needing a rest or deload. Typically on a higher frequency split like 2 in 1 off I’d be looking to deload once every 8 weeks for sure so that will be about now as Christmas was the last period of time off.

My thought is and always has been that frequency only matters if the application isn’t conflicted so we need to assess and take note of how quick you’re needing to deload.

You may find that by training less days per week you will actually be more productive and progress more over the course of the year.

Just some thoughts and we will see but I really like this split for now ??