[James]

So would I be right in saying your day is…

Wake—>gym—>work—>home and bed with your meals in between?

Where is Andrew time? Do you ever get time to do something you like around all of that or even just chill and decompress? You need time to switch off at some point. The moments before bed are spent driving/travelling, still coming down from a day’s work and having to prepare food.

You can’t sacrifice work, it pays the bills and allows you to enjoy building a physique, you can’t sacrifice your sleep (make it better if anything). Your training a FBEOD split so 7 sessions every fortnight?

Are your FB sessions long? Would it be of benefit to maybe do a shorter session in the gym (U/L or PPL?) and you may have some scope to move your session to after work and sleep 10-6 for eg? You could also still train in the morning but have an extra hour to sleep meaning you can have an extra the night before just relaxing?

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Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Rice is just easier and kinder on the stomach for me. You could always mix it up if you like both.

I like pasta, but sometimes just feel a bit bloated, but then I’ll be starving an hour later. Weird.

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Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Okay and yes I may consider that doesn’t sound very smart but I’ll do my best to keep learning and improving I’ll try the FBEOD split, I’ve started a forum on nutrition Im eating the right foods, rice, cream of rice, pasta, beef, chicken, tuna veg 4 + meals a day I just haven’t been tracking recently which I think is costing me that’s why I was asking but I appreciate the advise

If you’re eating the right foods and just need help with numbers then just use an app like fitnesspal etc.

Let us know how you get on .

IG: @benners_23
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Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

I’d focus on growing everywhere and a FBEOD split gives you great opportunities to do that.

If you were to do the 2 sets of everything, maybe Upper/Lower/Rest+Repeat would be a better compromise?

As for macros thing, is that not all in place for you already? You’ve jumped on assistance so I’m assuming you’ve got your nutrition locked down? I may have misunderstood the question. 🤷🏻‍♂️

Have you thought about hiring a coach? I’d recommend it if you’re a bit confused by the whole process.

IG: @benners_23
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Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

I think this needs unravelling in a bit more detail. I’m just a bit busy working at the moment, but just know that I’ve read your reply and will come back to it.

IG: @benners_23
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Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

How long have you been training?

What split are you currently doing?

When you say you need help tracking macros, what is the issue with that exactly?

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Secession Studios.
Crye Chamber.
Zack Hemsey.

IG: @benners_23
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Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Looks bang on. Update after a few runs of it and let us know how you’re getting on.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

What you describe here needs a medical professional’s expertise and I’ll stay in my own lane here. Get help with it bud and let us know that you’re ok.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

If you’re progressing already as is, I’d be reluctant to change it in terms of volume.

If you have areas of intended focus then I’d stick your ham curls and leg extensions to the front of Limbs Day (or after arm work) and then I’d move your lat work to beginning of Torso Day.

Yeah i know if progress is there its all good but i just love being in gym so much and training so i wanted to add extra work🥲[/quote]
Then add the work and see how it pans out. I would prefer to add an extra set of chest press over a fly though.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

8 hours is plenty as long as it’s not broken. Are you waking during the night and struggling to get back to sleep? How long are you in the gym and how long have you got from the end of your session until you have to go to work?

Also, is your job physically/mentally strenuous?

If your routine is structured and you don’t deviate, maybe the stress isn’t just from your sleep? You might be running on fumes.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

If you’re progressing already as is, I’d be reluctant to change it in terms of volume.

If you have areas of intended focus then I’d stick your ham curls and leg extensions to the front of Limbs Day (or after arm work) and then I’d move your lat work to beginning of Torso Day.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

1. Wouldn’t be too detrimental as you can programme movements that have a lot of crossover. An example being a close grip press up in place of a normal press up and then a dip. 2 in 1. When you start to get to a point in your journey where this isn’t sufficient anymore, you’ll have to evaluate.

2. Same as 1. Plan a more compact split where you still hit everything, but you’re being efficient with crossover exercises if you’re pushed for time. Isolations can be easily sorted though as a decent DIY pulley is probably less than £80 if you’re handy with a drill and wall plugs.

3. Upper/Lower back to back constantly is not the same as FBEOD in terms of recovery. One gives you 3.5 rests a week on average, the other gives you 0. You’ll eventually burn out and be forced to take rest days. You may as well get a say in having them. If you opt for Upper/Lower, just programme your rest day after every Lower. You’ll progress well on that as well as FBEOD.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

I think I may know why the military link came up.

I was a Bootneck for 20 years, worked with a guy called Jordan Peter Dawes (he has a coaching business called The Phyz Factory) and he’s quite prominent in the CrossFit/Fitness world in the uk. Really good pals with Jason Fox who was also a Bootneck (before selection). Anyway, to answer the question…

Royal Marine training was all bodyweight/calisthenics style stuff, but we were allocated gym time. I just didn’t know what the fuck I was doing at the time. 0630 every morning, up and into phys followed by a run (depended on the DS as to length). It kept me strong but very slender as I have small frame anyway. They fed us up but our expenditure was high so built more for endurance and pace.

I can’t train 6/7 times a week anymore if I want to grow. So maybe try a FBEOD and see whether you enjoy it.

Benners you are a legend ! Thank you so much for clarification on that chat gpt topic ! I had no idea that posting that I’d come across yourself who it’s referring to ! And thank you for your service ! I hope you’re doing well since leaving the Royal Marines, and I hope the current issues over there aren’t affecting you too much as I know all vets that served and fought for their country do not deserve what’s happening, anyway I know this isn’t a political platform so I won’t say any more but i do thank you for your response and insight into this. I have definitely taken on board all of this and am great full for all advice given. All the best ![/quote]
Dawes is mostly a coach for ex-mil/injury rehab and his company sponsor a lot of events in the south of England. Coincidence how that link arose though. Small world.

Yes doing mega bud thank you.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

I think I may know why the military link came up.

I was a Bootneck for 20 years, worked with a guy called Jordan Peter Dawes (he has a coaching business called The Phyz Factory) and he’s quite prominent in the CrossFit/Fitness world in the uk. Really good pals with Jason Fox who was also a Bootneck (before selection). Anyway, to answer the question…

Royal Marine training was all bodyweight/calisthenics style stuff, but we were allocated gym time. I just didn’t know what the fuck I was doing at the time. 0630 every morning, up and into phys followed by a run (depended on the DS as to length). It kept me strong but very slender as I have small frame anyway. They fed us up but our expenditure was high so built more for endurance and pace.

I can’t train 6/7 times a week anymore if I want to grow. So maybe try a FBEOD and see whether you enjoy it.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.