jamie christian-johal
Forum Replies Created
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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% chipsHey Jamie ! What are your fat sources at the moment ?
Thanks [/quote]
At the minute buddy I’m using rapeseed oil and sunflower seeds ?? -
Slowly slowly
Main aims here are to protect appetite and body composition for aslong as possible so you slowly increase week on week. That may mean 500 cals a week.
Protein is probably around baseline I would imagine so that can stay but I imagine most of your increases will come from carbs around the training window.
Don’t rush calories as you will get fat quick and bottom your appetite then your basically fucked ??
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Hi Jamie , could you list out your 2 different focused push sessions to see how you are structuring them please . Kind regards
Here is one for a taster
I’ll put another up tomorrow
Low incline DB 2 sets
High incline smith 1 straight set 1 cluster
Dips with band for added resistance 2 sets
Seated cable fly 2 sets
Lying cable lateral 1 x double rest pause and 1 drop
Biceps twin cables 2 sets at 3 different positions standing close, standing away and turned away then a continuous set of these 3 back to back. -
Volume for working sets seems good. I think you could definitely shave off some warm up sets later in the session especially after main compounds. Everything past slight decline DB I would happily do one warm up/feeler set just to get my hands on a weight and feel the range and movement pattern. This is considering your into your training cycle with established numbers on each exercise.
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Hey Rob, honestly man it’s the best thing I ever did. All I found with more frequency and less rest days is that I burnt out quicker and required a deload.
I can’t remember the last deload I had, I guess the rest over xmas was the last time I had to take time off but don’t see any planned rest phases being needed for some time training like this.
I honestly feel it will transition into a better look on stage this year too.
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Everything raw man. In my eyes it is the only accurate way.
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Tbh I think 300pw is a pretty acceptable and moderate dose here so I’d be saying 100mg x 3 pw but that’s just me ??
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As the guys say this is a real
Good starting point. Be consistent from here and make changes every few weeks or when necessary and your winning ?? -
I would say you are lean enough buddy yes but can I clear up your idea of a bulk please as you say you want to do it for the rest of the year.
So in your head will you be in a surplus and just push food for the rest of the year?
Many of us have well documented our off season approach and that is have a series or push’s in a surplus to add weight which will damage composition in time. That will then require a shirt phase of holding or pulling back calories to improve composition and insulin sensitivity so you can still add muscle and lean mass effectively. You can’t just push push push unless you want to get really fat.
Do you understand what I mean? -
So had a nice weekends worth of rest and food and ready to attack the week.
Monday is push day and on the menu we have incline BB press which I am looking forward to etching closer to that 4 plate aside press for atleast a 5.
That’s the main lift I’m obsessing over at the minute as I think that’s a really cool bench mark to hit with good form.Let’s get it ??
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Hey Jamie! I’m running a split similar to what you used to do with Push/pull/rest/arms/legs/rest
My chest is my weakest bodypart, so I’ve added 6 sets of cable flies to start off my arm day (2 sets in 3 different cable fly angles, so a total of 6 sets). I treat this as a rest pause, so between every set I take 12 deep breaths.
Do you think this would put the chest volume too high? Is it better to just have the one chest session?Hey Kevin if you feel you are recovering from this and still progressing in your main session then the volume is fine. When recovery is affected that’s when you need to look at changing something bud ??
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I’m only like this in contact prep when im pouring the water in heavily and I’ll go every 15-30 mins but off season when water is steadier through the day I’ll go once every 30-40 mins.
I’d ask the same two questions as above bud as does seem excessive. -
A general level of fitness should be maintained which would aid performance so cardio is always advisable plus it supports appetite and digestion so win win.
I would try and be consistent day to day with volume of cardio rather than pms ing the odd treadmill session here or there as well as walking and bike. Keep it simple and routined for me buddy ?? -
Jamie, on your latest back video, is there a reason other than max power you do your hip movement first as opposed to last, where you could finish with that and get out and not worry about fatigue on your other back movements..
Hey Scott the aim is to be as strong as possible here to put as much load through the back as possible. If you notice we only perform 1 set to manage fatigue that way 😉
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Back in the gym today after a nice rest day.
Dominos went in as we have 2 cheats a week planned in at the moment which are typically Wednesday and Sunday rest days.
I like to have my off plan meals on rest days as my 5th or 6th meal as I feel they are best placed there from an adherence aspect across the better part of the day and they lead nicely into the next training day performance wise ??