James Hollingshead
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Weight down to 117 after a complete week of new plan.
Reefeed today.
Clean carbs. Low fats moderate / regular protein
Shooting for 1000 today
2 meals deep so far then off to train.
Meal one
110g shredded wheat
3 rice cakes
1 bagel
2 scoops of Iso 100Meal two
3 x teacakes
300g sweet potato
50g pineapple
200g turkeyINTRA today is 100g carbs also.. let’s go get a pump..
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Mark cracking on .. weights been real steadfast 118kg last few days despite changes so we will get some pics across in the a.m and see where to go from here:)
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Lee I personally agree.
The more times a day the body can ramp up a little the more I feel that for a period of time after.. in somewhat way more effective at absorption.
I feel that creating demand is key and if you can create a demand several times daily over one… I feel the benefit.
Many go along what studies have shown them and say it doesn’t matter and that it’s just total in and out..
Personally I break the day down and feel you can create moments of opportunity with in it.
Science may say otherwise. But I’ve not done bad a feel it’s key t keep the two separate when and if possible.. If you can only do cardio backend of a workout it’s still good but not my preferred approach.
Simply activity between meals helps.. Jordan walks between meals as does sad and so do I. Partly to break up the day but also to help with what you have quite rightly stated.
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Jordan would agree… sleep is king .. what ever let’s you get that in and the rest:)
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Haydn
Good idea .. good moral support and also going through the motions together .ca only teach you more about your methods. 🙂
In terms of my cardio. We had no specific timing however I opted for morning because I train in the evening.
It wouldn’t overly matter when we do it as we are using it as a means for energy output.. though I like a moron g cardio session with some branch chains.
I find it wakes me up and puts me I good stead for the day ahead.. They I get 4 meals on before I go gym again for weights.
Depends on timing of training etc.. if you trained a.m is cardio p.m .. Hope that makes sense bud
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Personally cookies and cream or gormet choc are unbeatable haha
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Hey brother
So cardio was simple
From 5 x 25 to 5 x 30 min sessions liss
Cals down a few hundred actually from carbs not fats.
Taken out some carb sources and replaced with less calorific variations so that food (meal size) remains similar.
Example being wraps fine pasta up..
But total carb count down 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Callum my man. I think for every time I dieted down my new set point for.the first few year at least was up a good 6- 7 lbs annually for at least 4 years
. It slowed down after that..I just ate and trained my are off.. but the key benefactor was dieting down every year.. by doing so I was sensitive and in a position to add tissue..
Quite simply bulk till body fat creeps into.a place that’s out of your liking.. pick a show or give your self a 12 to 16 week run of coming back down and then rebound sensibly by reversing your diet slowly.. each time I bet you will be heavier than the previous.. there is not a quick way but time is Def on your side 🙂 same height as me so it’s possible
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Hey Dan
Yea bulk and go nutrition are pretty much my go to. They are of a quality I believe in and always have a deal on . Plus the range is vast so can almost get anything you need. If they don’t have a code then I have a few friends who do. Gabriel sey (bulk powders) usually has a 20% off in his book on Instagram so never really without a good discounted rate. I haven’t tried every brand but can vouch for those 2 mate.
Squats are not the best all Gerry.. They are nice if you can do them but not doing them doesn’t automatically mean no legs !!!
If you can press , curl and GHR you will get legs most likely.. but the squat is definitely worth doing if you can.. even if it’s the tail end of your workout and more pump based .. I’d rather that than it at all.
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^^^
Top man Lee.
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To be honest there are so so many. Information is available everywhere. Sounds silly but my fitness pal is still pretty good. Jist have to double check some of the info in terms of accuracy.. some weights vs content can be questionable but there are many options of each food type so just search and you will find
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Hey Gerry
I personally have no issues with gluten though I just say i do prefer gluten free oats to regular.
Personally also I see no problem with having any grain of rice at any time .. seeing as we mix food types they uptake (Gl) is all reconfigured anyway and pretty stable.. foods work in correspondence to one another and unless I’m guzzling down a kucazade before eating my chicken I think we will be alright 🙂
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Hey Dean .. again of you have always done that in Yorkshire rest periods.. I.e Adjust weight and prepare for next set. Then it’s no change to what you do already so your rest will be adequate for you.. will you see improvement in your lifts if you literally rest the entire break.. I very much doubt it.. psychologically you probably gain motivation from that little ritual you have going. So saying that I really wouldn’t worry.. just make sure it’s long enough that you are really ready to dig in once again bud.
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Hey Kevin and thank you for the kind words.
Let’s say last cycle was
180 x 10
172.5 x 10
167.5 x 10 all achievedWhat ever movements
I’d try to beat all three marginally not just the top set.. I find by doing the top set first you open the door to larger numbers.
I do heavy set first then drop around 10% each set there after. Usually find I got enough in the tank to beat all three.
However of you beat the top set and matched the second two ultimately you’re still on the right track and that’s perfectly fine also. Just what ever you choose to do.. once chosen stock to that I would say.. so if currently only concerned with top set being beat.. stick with it as mentally your prepped for that.
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Of course J rest days 7000 and training 5000 quite low utility this doesn’t include training or cardio plus cals are lower on rest days.. just about the ratios
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