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So day 1 in Cyprus and we are defo learning on the job. It’s tough but we’re having fun. I also don’t think you realised how much of a break you need and how tired you are until your away.

I was up at 6am for check ins with my my guys and didn’t get to sleep after unpacking until 3am

We have had a long day with Effie but we have worked out hopefully a routine but the holidays are defo not the same. No sunbathing is being done. It’s more just working around the little one. Which is still amazing. Just different.

It’s the stag doo tomorrow I haven’t drunk in about a year and when I do it may be 1 here and there. We’re going for food at 1 then into a beach bar I’m going to be doing an early exit as they are out all evening and night into Aiya napa and I just haven’t got that in me anymore

Anyway another day to try and fully enjoy

Going away with the little ones is harder than work itself pal!

Enjoy!

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here it is buddy

Day 1- Back thickness + biceps pump

Day 2- Chest heavy + triceps pump

Day 3- Legs

Day 4- Back width / lats + delts

Day 5- Arms heavy

Day 6- Chest pump + delt pump

Day 7- Rest

ABS & CALVES – alternate every day.

Hi sas , when you say *pump* , is it something similar to like Milos giant sets? Then when you go heavy more a progressive overload style work?

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Looks a little like your macros could be adjusted to suit your goals a little better mate

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I miss reading his log! Hope he comes back soon and all is well

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Got the pictures now (loaded on my laptop)! Given the fact that you seem to be maintaining now you could take a progression if appitite allows, how long are you looking to run this phase for? I also agree with nath here re training & the trend in body weight – I’d likely go 200cals imo

My Appetite is crazy high still, i could easily eat a lot more, but being mindful of rate of gain etc and eating to plan , rather than my stomach if that makes sense? Lots of room to wiggle up still 🙂 Im also not really using any easy cals like honey or nut butters etc , so like i said plenty of room to add on 🙂

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Would majority of fats be best placed First and Last Meal, providing training is around the middle of the day, with a high % of carbs utilised around the training window?

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Good luck in your prep SAS.

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Thanks for the replies team!

So my current plan is to keep training as hard as I can, and steadily increase calories as suggested and hopefully keep improving 🙂 Legs are the main focus as we have all agreed.

I’m waiting for a date for my cardiac ablation to correct my AFIB, I have a appointment date with the cardiologist on 4th august, but no operation date yet.

After i have had my operation, I will be looking to get my first ever coach and would like to step on stage in a men’s physique category to start with.

Obviously with my heart condition, i will need close monitoring etc if i decide to utilise tools etc, and i feel i need someone in my corner who has dealt with stuff like this in the past.

@Hilly Sounds a good bet as he said he’s had a number of athletes under his guidance with similar situations.

Would you add the extra Cals from a carb source or intra drink around training?

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Do you rate L-carnitine Joe?

Something I’m debating using pre cardio @500mcg.

I see its in a lot of fat burning products, but guessing the injectable is alot better?

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I think you’ll have to add a bit more info mate, a natural athlete would need more fats for hormone regulation etc than a assisted athlete for example.

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smashing it bud 🙂 excited to see it all unfold

KILOOOOOGRAMS 😉

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Hi clare, i had that when i was doing alot of running, nordic hamstring iso holds was the thing what helped me the most. Hot bath then 10-15 mins work on them every other night seemed to do the trick 🙂

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BW has maintained for 2 weeks now around 15 stone 5lbs (215lbs , 97.5kg) on 4500 cals per day. Notch up to 4750 would you say?

Strength is improving each session still and feeling good 🙂

Can you still not see the pics kerry?

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Hi Nath, in the Derbyshire / Notts postcode, what are your top 5 gyms?

UF derby, Be modified Derby, after those 2 I don’t think you need to look anywhere else mate personally.

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Cheers Bud, that was my guesses what you’d recommend 🙂

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Leading on from your answers Kuba and Hilly , when your normally review bloods, what do you normally see e2 levels at when symptoms start occurring as a general rule of thumb?