[jamie christian-johal]

And and most muscular – got told of by @kuba1000hotmail-co-uk-cielen again for squeezing my shoulders in. Giant twat me haha must do better tomorrow

[jamie christian-johal]

Rear

[jamie christian-johal]

Front and side

[jamie christian-johal]

Check in today weight dropped a good 3lb to 297 and this is where I’m at. Pushing detail and flatness now around 14 days since last feed up which is imminent.
This time me and Jordan are going to tie it in line with the upper sessions so carbs and glycogen get pushed to where we want and then assess the look ????

[jamie christian-johal]

I would say added AAS would be 3-4 and the mono 1-2 lb buddy

[jamie christian-johal]

Jamie just watched your IG Story about reasons for moving to the stair master at this point in prep.
Was it becoming a concern that you weren’t feeling any ‘suffering’ during this prep?
And if so, do you think that because as you’ve mentioned before that since working with JP this is the first time you’ve structured your off season with the same precision you usually save for a prep thats the reason there was no huge mental transition or feeling any different to how you felt when in your gaining phase?
Looking awesome as always Big Man, keep doing the do!!

Luke your spot on buddy with the mental aspect. This prep has felt so easy so mentally I needed a little more of a challenge.
The walk was doing the job for sure but the stairs and the challenge actually get me excited to wake up ????

[jamie christian-johal]

I would begin as low as 10 mins fasted daily to get you in a routine primarily and reap the benefits on digestion and well being.
Track weight loss from here and increase time scale and intensity accordingly

[jamie christian-johal]

Today I had my quarterly team
Giant meet up with my clients. 15 made it to ultra flex Rotherham for training and a catch up.

Great day with great people and plenty of knowledge taken away by my guys.

This is just something extra I offer my clients as part of the service which goes down very well ????????

[jamie christian-johal]

Prep brain setting in could have sworn I did my log update yesterday

A few things to update you on haha

Yesterday I went to Bradford for some posing practice with Emma Hyndman which was very nice to get some extra practice

Me and Jordan spoke about upping the intensity of cardio to bring condition in faster, not because I’m behind but because mentally I want to see myself leaner at this stage and I want to feel like I’m suffering just a little. At the minute I’m finding prep very easy, now that might just simply be that the goal is so big and this is just second nature now I don’t struggle with a lot of the mental aspects of prep I have in previous years I’m not 100% sure ????????‍♂️

So 20 minutes stair master is in for waking and 20mcg clen is in to kick off clen proceedings!

Let the next level shredz commmence ????????

[jamie christian-johal]

It’s something that you can add to increase intensity down the line for another kick in fat loss but start off without it ????????

[jamie christian-johal]

Rest day today was very low activity wise, felt the need to have a complete rest day so the sofa and call of duty got very warm haha
Push tomorrow
Aim is to run weight down to around 297 really flat and then refeed back to 300 and go again ????????

[jamie christian-johal]

This is the current diet as it stands….

Meal 1
70g whey
90g oats

Meal 2 and 3
280 chicken
65g rice
100g pineapple

Meal 4
100g oats
25g honey
Banana
70g whey

6iu slin Pre

Intra 60g sustain 50 MPs

Post 10iu slin
170g carbs

Final meal
100g 4 percent beef for both burgers
1 buns
200g chips 5%

Rest day
Meal 1
70g whey
90g oats

Meal 2/3/4/5
60g pro
70g carbs

Final meal
Both burgers 100g 4 percent beef
1 buns
200g chips 5%

[jamie christian-johal]

Jamie, i literally laughed out loud at your latest video with your wife. It was great.
So many true things and you had that, “yep, she’s letting it allll out” look on your face.
Great video man.

Haha was it that obvious ????????
I’m glad it went down so well, I was worried people would find it boring. It everyone seems to have resonated really well ????

[jamie christian-johal]

Always uncooked

Without question most accurate way

70g rice raw is not the same as 70g cooked weight

Ride triples when cooked so you’ll be consuming a third less calories from cooked rice for an example

[jamie christian-johal]

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