[James]

@james swain

Hi James how many kals is the new rest day diet?

About 2200 from having a quick look 350 g p 100 g f trace carbs … give or take 100 cals with almond milk and cooking oils /sprays / type of whey bro [/quote]

Christ that’s not a lot for a dude james size. Looking at latest info I’ve dropped rest day carbs to 100c just in day time around active job[/quote]
Hmmmm you’d be very surprised mate by looking at James he’s wanting to keep v lean still post show and experiment a little.You need to take into account his diet previously and his activity levels on a rest day.Like you say you have a v active job so need some carbs still but I’m guessing they will get dropped the deeper you get into the diet.From looking at James diet on a training day he has ample food for him to recover with his current goals and condition so there’s no need to push cals on a rest day when he doesn’t really need them currently.

[James]

Hi James how many kals is the new rest day diet?

About 2200 from having a quick look 350 g p 100 g f trace carbs … give or take 100 cals with almond milk and cooking oils /sprays / type of whey bro

[James]

Tbh after seeing the American guys I would probably still be men’s physique as my posterior chain is way behind the rest of my body but we will see !! Your looking spot on bud keep it up what’s the goal now ? Need to get a session in at some point bro ????

[James]

Good first day today!! Well started off pretty frustrating…. my car wasn’t ready when it was supposed to be…. 10am didn’t get it until 1.30 but got upgraded in the end so that’s not bad. While waiting I got a taxi to the butchers and got some steak and eggs for my meal 1. Then spent some time with the family meeting everyone I haven’t seen for a long time. Then the car arrived and I decided to drive into kos town to find the gym I’d be training at. Not sure if you know Michael kefalonia the ifbb pro – well he’s somewhat a legend here. Being in shape 2 taxi drivers mentioned him to me! And the gym im training at is called Davids fitness centre and that’s where he trains. There’s posters of him everywhere! The gym isn’t bad at all! Nothing special by any means. But I guess I’m spoiled with ultraflex so nothing’s gonna match up to that ! So today was leg day … no bands for banded leg press so I switched to an old session with the load and back off sets.

Lying ham curl 1×8 1×15

Pivot leg press – really high ! 1×6 1×15

Panatta hack – this was bloody hard and steep!! 1×8 1×5

Heels raised paused in the hole smith squat 1×8

Leg extension 1×20 1×15 1×12
Bulgarian split squat 1×8

Superset
Regular split squat 1×10

Quad stretch

Seated calf 3×12

Adductor 12-6-3 rp
Rest day tomorrow. Proper pool day with the kids. Then back. Then delts and triceps ! Then rest then leg pull before I leave !

____________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

The gym I own has a panatta hack and it’s so hard … 4 plates a side feels like 10 ????!hope your good mate [/quote]

Hahaha mate !!! Fuck me ! I tried 3 plates after few sets on leg press and I was like wtf is this !!! So steep too! I’m good bro how are you? Long time man. What’s the goal for u this year ?

____________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]

All the old school panatta kit is savage tbh ???? hahaha… good mate still trying to get as big as humanly possible after my comps last year so I’m going too keep going till the new year and try to get to a good 310 lbs currently 302 a bit sloppy but once I add sups back in should harden up nicely! Looked great last year mate got robbed at 2bros tbh … a bit more width and you’ll be unbeatable ????[/quote]

Tell me about it!!! My knees are in bits today too! Haha. Jesus that’s heavy!!! First men’s physique guy to hit 300lbs!! I’m guessing you’ll be moving up to classic or open next year right ? Excited to see your progress bro !

Ah thanks mate. I’ve been grafting hard to grow this year so hopefully we can see some good changes when it’s time to diet
____________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]

Thanks bud I’m not sure about the first but I haven’t seen any men’s physique at this weight tbh remember I am 20 ft tall though ????????… I competed at 235last year so I think 2445/250 would be most likely

[James]

Good first day today!! Well started off pretty frustrating…. my car wasn’t ready when it was supposed to be…. 10am didn’t get it until 1.30 but got upgraded in the end so that’s not bad. While waiting I got a taxi to the butchers and got some steak and eggs for my meal 1. Then spent some time with the family meeting everyone I haven’t seen for a long time. Then the car arrived and I decided to drive into kos town to find the gym I’d be training at. Not sure if you know Michael kefalonia the ifbb pro – well he’s somewhat a legend here. Being in shape 2 taxi drivers mentioned him to me! And the gym im training at is called Davids fitness centre and that’s where he trains. There’s posters of him everywhere! The gym isn’t bad at all! Nothing special by any means. But I guess I’m spoiled with ultraflex so nothing’s gonna match up to that ! So today was leg day … no bands for banded leg press so I switched to an old session with the load and back off sets.

Lying ham curl 1×8 1×15

Pivot leg press – really high ! 1×6 1×15

Panatta hack – this was bloody hard and steep!! 1×8 1×5

Heels raised paused in the hole smith squat 1×8

Leg extension 1×20 1×15 1×12
Bulgarian split squat 1×8

Superset
Regular split squat 1×10

Quad stretch

Seated calf 3×12

Adductor 12-6-3 rp
Rest day tomorrow. Proper pool day with the kids. Then back. Then delts and triceps ! Then rest then leg pull before I leave !

____________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

The gym I own has a panatta hack and it’s so hard … 4 plates a side feels like 10 ????!hope your good mate [/quote]

Hahaha mate !!! Fuck me ! I tried 3 plates after few sets on leg press and I was like wtf is this !!! So steep too! I’m good bro how are you? Long time man. What’s the goal for u this year ?
____________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]

All the old school panatta kit is savage tbh ???? hahaha… good mate still trying to get as big as humanly possible after my comps last year so I’m going too keep going till the new year and try to get to a good 310 lbs currently 302 a bit sloppy but once I add sups back in should harden up nicely! Looked great last year mate got robbed at 2bros tbh … a bit more width and you’ll be unbeatable ????

[James]

So glad you’ve got a log in here. Again why the bro split as such. And enhanced or natural?

Every question ????

[James]

Good first day today!! Well started off pretty frustrating…. my car wasn’t ready when it was supposed to be…. 10am didn’t get it until 1.30 but got upgraded in the end so that’s not bad. While waiting I got a taxi to the butchers and got some steak and eggs for my meal 1. Then spent some time with the family meeting everyone I haven’t seen for a long time. Then the car arrived and I decided to drive into kos town to find the gym I’d be training at. Not sure if you know Michael kefalonia the ifbb pro – well he’s somewhat a legend here. Being in shape 2 taxi drivers mentioned him to me! And the gym im training at is called Davids fitness centre and that’s where he trains. There’s posters of him everywhere! The gym isn’t bad at all! Nothing special by any means. But I guess I’m spoiled with ultraflex so nothing’s gonna match up to that ! So today was leg day … no bands for banded leg press so I switched to an old session with the load and back off sets.

Lying ham curl 1×8 1×15

Pivot leg press – really high ! 1×6 1×15

Panatta hack – this was bloody hard and steep!! 1×8 1×5

Heels raised paused in the hole smith squat 1×8

Leg extension 1×20 1×15 1×12
Bulgarian split squat 1×8

Superset
Regular split squat 1×10

Quad stretch

Seated calf 3×12

Adductor 12-6-3 rp
Rest day tomorrow. Proper pool day with the kids. Then back. Then delts and triceps ! Then rest then leg pull before I leave !

____________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

The gym I own has a panatta hack and it’s so hard … 4 plates a side feels like 10 ????!hope your good mate

[James]

I’m going around asking my favorite athletes the same question.

Do you have any motivational words for those of us deep into prep where things are starting to get rough?

You’ve asked every person the same question Muzammil?

[James]

I had two a day for 10 of the 20 week prep and won 3 shows with striated glutes etc.Im very lucky in the fact sweetness do not effect digestion or cause any bloating… if they did I wouldn’t have included them period

[James]

hi Jordan hope your well .. out of interest what so you tbink should be a staple ingredients of a GDA?

Berberine, ALA, chromium Pic,

[James]

With calories and protein being equal, deep into an off-season surplus would higher fat, along with high carb intake result in body fat being stored more so than a lower fat, higher carb approach? Or would it literally just come down to calorie intake (and protein)?

Overall calorie intake bud… nutrient timing has a big part to play to mitigate a constant rise in body fat

[James]

The ground rice/cream of rice definitely sits and digests better as I experimented with it again yesterday but is there any way to make it taste better? It’s soooo bland

Add some whey into there plus some truvia and your laughing mate