[James Hollingshead]

Don rest days are now zero carbohydrate

The plan is to be ready early

Adore Spain my lowest was around 280 but now it’s crunch time and needs must !!!

Juan I’ll post shortly

Supplements are primarily for insulin sensitivity

6 meals a day now

No carbs on training days for last 3 meals and I train after meal 2

Cardio 40 / 20

Rest days

One every 5th day

No cardio

The body is in a good place so the next two weeks is about seeing how it responds to this particular routine.. the if we need to crank we crank from 5 weeks out

Training is still progressive typically 2 working sets but being far more conscious of my warm ups and form .. not that I wasn’t strict before.. but when you are hungry to improve you will work even better for it

Protein sources

Turkey breast
Eggs
Whites
Cod
5% fat lean beef mince
Pepto pro and eaas

Carb sources

Cream of rice
Rice
Yogurt natural Greek (protein also)
Rice crispie bars

Fats

Whole eggs
Avocado oil
Animal fat from proteins

Greens

Spinach typically

Condiemnts

Truvia
ACV organic
Ceylon cinnamon
Pepper
Pink salt
Balsamic vinegar
Lemon juice

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[James Hollingshead]

Right day one

Woke up 258.4lbs

Fresh faced it’s seems..

Last few days have been a test but more so due to lack of food and gym!

Today I was in the gym bright and early hitting 40 minutes of stationary bike

Followed by vacuum practice and stretching along with some abdominal work

I was back in the gym by around mid day and hit back

Energy was good.. focus was apparent and the goal ahead is clear..

I anticipated going back to the gym as typcially people feel you have failed when you haven’t won.. I try to explain often that at this level there are all sorts of wins and as long as I come back from each show knowing more about myself I’m winning

Bodybuilder is a slow burner and you don’t just get good.. unless your a phenom but I am certainly far from one of those

This week I’m holding just shy of failure on my heavy sets then will crank up over the course of the next two weeks

This week is about being back at it and rejoicing on the fact I love what i do.. the push has begun and I look forward to displaying something new to you all

Nutrition wise carbs are pretty low but needs must and that is that

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[James Hollingshead]

J frost

1st if all use solid supplements like strom support maxx and supplements needs glutathione secondly back off post show for a period .. so.if you got 8 week’s till next show use two of those too cleanse as best you can

Low carb ..high water . High health supps drop orals and harsh compounds then at.6.weeks reintroduce.. that’s your best bet.. not ideal but hey.. check bp and bloods too post show and rectify if needed…if way out fuck the show off

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[James Hollingshead]

Luke just to get me nice and sensitive for the road thst lies ahead and to fucking tease me it seems lol

Right nutrition plan has arrived

At first I’ll be brief as plan will be modified depending on how my body responds

Upper body days have more cals than lower and my lower is doninant

2 liss cardio session dailynbar leg days where we only have a.m cardio

Cardio is currently 40 bike
20 stairs and subject to change at 5 weeks out

Training is still logged when in progressive manor as Jordan is still controlling thst entire sode of my preparations as previously stated

Carbs are down since Tampa however the next two weeks in the gym are not gunhoe and we plan on intensifying at the 5 weeks out mark.. right now we are in decent shape but need to restore some life to the old bones on order to make it to Prague at our best

Like i say I’ll post in detail as of tomorrow because prep officially starts then

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[James Hollingshead]

Thanks J it means that we can truly focus on what we enjoy most.. Jordan loves to program my training more than anything and it’s less stressful..Haha then Phil loves talking food so it’s logical .. then I’m happy to listen and learn

I need to actually get Phil and Jp togehter for a chin wag.. the two wouldn’t know when to shut up.. too much passion in one place at one time..

I want to thank you all for understanding as people are often fickle and overlook things like this.. me and Jordan were aware some might be like huh nut to us it’s just about progression and trying things.

The support is appreciated

I’ll have nutrition plan Saturday so will update once updated I’ll also keep training logs on here more frequently leading into this one

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[James Hollingshead]

My man totally agree and me and Jordan felt exactly the same.. it’s refreshing for us to also have another perspective as we are all in this to further our knowledge

I appreciate the message

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[James Hollingshead]

Like I say guys the team is stronger now than ever and thank you for.your I’m going support really couldn’t do it without it

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[James Hollingshead]

Right guys long winded nut important update

After much discussion with Jordan and looking over our.previous preps we have come.ti nite that our strongest asset as a team is out programming when it comes to training.

We feel that most of the progression we have seen coming into this year’s spout of shows has been through execution and intensity of workouts

Nutrition thiugh a strength is not as comparable as out training.

We have agreed my body is rather unpredictable at times and it’s if anything a stress for the two if us which at.timed.can ZAP.from the enjoyment of our training programming

And that’s the fun part that we both enjoy.

For a time we habe been looking into the possibility of introducing a 2nd eye to take the load off the nutrition side of things and discussed several names. Me and Jordan are always in the same wavelength so this wasn’t even an issue when we first brought it to attention.

Jordan want to see his athletes success and if he feels something if tweaked would improve the outcome he will sire as hell say.

Prague is a show where we wish to experiment with this and feel happy time we what a third hand can do when enlisted to help.the team. Ad a trio we.feel more confident than ever in being able to utilise all of our strongest attributes.. Jordan’s application of.exercises to develop my body my willingness to follow orders and it’s comes to my pleasure to announce that we will be working along side Phil viz on my nutritional programming. This is a tram effort and all.we.want to see is everyone becoming their very best and we will do everything in order to make that possible.

We are keen to see what Phil has in store for.me in regards to his approach and are both very excited to further our own minds in by doing so.

At trained by up it’s no secret we work with the best and with the vision of showing youball the truth the 100% truth.. detail for detail and myself Jordan and Phil loool forward to sharing this next few weeks with you.

Programming for training will remain under the guise if Jordan as previously stated so we will continue to bring a detailed overdue of our selections and why and food will be updated.weekly.so that you along with us can see the new approach together.

It’s exciting times and with open minds you can achieve a he’ll.of alot. I’m lucky to have the people I have in my corner and there.is no ego here onky team efforts

Hope you guys are.as excited as we are.. next stop Prague

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[James Hollingshead]

Steaks chips bread ice creams oh yes

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[James Hollingshead]

The back load is just a regular week normal days then Friday heavy loading from around 7pm but with high fats and diary too for me

Likely took in around 200 fats
600 carbs
150 protein

Then the sodium is obviously higher too

That combo is lilely less in total than a front load carb wose but the sodium and fats are the winners..they make the difference

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[James Hollingshead]

Back loading is last minute loading heavily on extreme amount if carbs and fats if you like too

Literally day before show then aim to dehydrate over the course if the night and morning to be stage ready

Front load takes a few days and you start heavy then gradually reduct with the goal if being fully saturated by say mid week then you can back off chill and pose for the last few days without having to do too much last minute..

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[James Hollingshead]

Lewis my main advice for t3 is taper off.. drop to 25 for a week then 12.5 for another then eliminate younshluld be fine x

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[James Hollingshead]

Luke yes going to push up for a couple of weeks for set Image then 6 weeks and bam

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[James Hollingshead]

Hey guys finally back on solid British soil so apologies for my delay

Right clen I ran through to Spain and noticed nothing really vs Tampa..

Th big diff woth the two shows is I front loaded more for Tampa vs back load for spain as I’m purely trying to figure out for my body what’s best.. I feel a back load is best if water is manipulated correctly..

So basically for me atleast load hard day before and oull water vs trying to land safely over a few days into the desired look.. my body is just to unpredictable that way .. it handles dense foods in a blast well and wakes up looking good.. however it would defo soften over a few days hense the back load needs to be the night before

Next show is elvs Prague on the 29th of September ..that will be my debut seasons end and I’ll be more than happy with that as I’m purely learning at this point..

I feel more confident each tine I so a show and though I’m literally the onky brit not placingo still believe in my work rate and my look..

I think I just need to earn my place and hell I plan on doing just that

Going to up cycle now for the next show and once I’ve decided plan I’ll post having a couple days to recoup and refresh the mind. Jordan has been keeping you all entertained with great cintent and my latest should be out soon also 🙂 just want to thank him and Corrine once again for the support.. living my dream because of those guys

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[James Hollingshead]

I brought two different looks and liked both for what they were

Personally love the Spain full look but was told needed to pull it down

I did exactly that but hey sometimes you just got to keep going till.yojr name is known.. at any given show for now atleast I’m still jist my number and it’s going to take effort and time to change that but I’m willing 🙂

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