[James Hollingshead]

Hi Jimmy no i personally don’t.

I’m not sure of Js reasoning but I’d assume he feels better when using a small amount.

Personally I try to avoid till crunch time !

Hi Keiran

So we watch steps outside of gym activity .. be it cardio or resistance training. Then literally just have a figure we wish to accomplish by the days end via any means .. typically just casual walks at this point. Cardio and weights Arnt contributed to the total so we don’t track those:)

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[James Hollingshead]

Hey Connor of current we are sticking clear of too many details simply cause of how it may affect things show wise.

Being a Representative of specific federations etc I don’t want to cause any friction. I’m an honest man and in time Will find a way of sharing Korea information without causing any problems. .. I’m going to keep things a little Subtle for now but I’m logging this prep to a T and information I’m sure will become available at a later date either through myself or even Jordan may wish to discuss later on the site.

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[James Hollingshead]

So woke up this am at an all time low this prep at 118.9

As you know or may not today is the 1st refeed.

Activity has been reduced dramatically to ensure maximal benefit from the extra food. We are going to get some pictures in the morning and see how it went.

The benefits to such days are many..

Metabolism stimulus (despite what some might say for me it’s always ramped up things )
Sanity
Energy for the rest of the week
Pleasing the taste buds
And so on.

Like I say today our focus is almost solely carbohydrates so let the games begin.

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[James Hollingshead]

Hi Steve. In regards to rest times they are pretty much always the same. The key for me though is to let heart rate settle a little.. it is likely that as the days pass I become more cardiovascular capable and recovery timings are on the up. Meaning I recover quicker from same work loads and intensity.. this being the case if anything my rest times over the duration of prep.might naturally become shorter. However my heart rate calming is always my indication of when to go again.. given what the format of that given set is of course.

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[James Hollingshead]

Dean I have to say I’m looking forward to this one. Been working quote hard to this point so it’s definitely welcome

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[James Hollingshead]

Hey dude no slin buddy.. body is pretty sensitive on its own at this point 🙂

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[James Hollingshead]

You hit the nail on the head there bud. Yes rest days are.odd.. even when you blasted to shit and tired.. come rest day you still feel guilt for doing anything but the normal!!!

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[James Hollingshead]

Hey Lee So the key here is more how much higher than my Typical REST DAY are these carb totals.. typical rest day is only around 100 carbs total where as this will be way way over that.

Also in regards to fats and protein ..yes we have lowered fats this specific time but protein is still around average.

The reasoning for the lower fats.i believe is because we are opting for some sugars here to help Reefeeding.

I feel fast and sugars together will compromise the benefits of having such a day. I don’t need fat replenishment simply carbohydrates.

That way also total calories don’t skyrocket.. yet. You get to feel. Like.your eating a fuck tone more.

We specifically have placed.this on a rest day vs training day as my.training day food is likely enough to sustain me currently. Rest day food is quite low and it can zap you a little but the fat burning benefits of that day typically are what I feel second to none

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[James Hollingshead]

Morning everyone

So at 11 weeks out we have just now scheduled our first day of Reefeeding.
We managed to pull in a four bit this week. This week being the first week of cardio at 25minutes x 5

After sending progress shots to Jordan he then decided to feed me back up a little on tomorrow’s rest day.

For anyone interested in see the food I it is listed below
Know we all love this part !

Meal 1
100g shredded wheat
50g iso 100
30g raisins
15g honey
With almond milk
Meal 2
250g turkey
2 wraps
200g sweet potato

Meal 3
100g oats
35g Jam
50g iso 100
200g pineapple

Meal 4
250g turkey
100g pasta
1 rice crispie square bar

Meal 5
250g turkey
2 bagels
50g blueberries

Meal 6
125g coco pops
50g of iso 100
With almond milk

Meal 7
50g iso 100
15g olive oil

I know my body from previous preps should look quite crazy the day following so I’ll be checking how I look Wednesday which is also pull day

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[James Hollingshead]

Hey Benny

Typical I train around 630 pm till 830 ish I’d eat around 9 then 11 and 1 . I don’t have to be up too early you see so this fits the bill nicely.

I get up at around 9 so still get my 8 hours.

Meal before bed however is reduced carb it’s only my 9 and 11 meal that are carb dense 🙂

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[James Hollingshead]

Hey Bill

Moderate for now upped to 5 x 25m next week

Bpm 120-130 ish steady state 🙂

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[James Hollingshead]

Hey Marcus.

Personally (at least this prep) we have reduced food before implementing cardio.

I’ve been dieting say 6 weeks already and just this week began implementing cardio after around an 8kg loss from diet alone.

We will start bottom end say 25 minutes x 4 weekly and give it a solid week to see what response we get. I will keep food the same this entire week. Not one for manipulating both food and activities at once if it can be avoided. I feel it.goves us a clearer indication of what’s actually happening and why.

Weight is down to 270 this week but I reckon even after one week of this cardio it will drop a few lbs.

Start with almost too much food so that when you drop it.. even the remaining amount is way off of starving yourself.. main thing is this.. performance in the gym.. and if food goes too low.. well that’s out the window. So now I’d likely keep my food around where it is ..at least till I see what happens from the implementation of cardio.

From here I feel activity can be increased a little more with out effecting energy balance and performance in the gym.. that being said which knows what the next few weeks will entail..

I’ll be sire to keep you in the loop that’s for sure.

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[James Hollingshead]

Thanks Tim. We hope to hear able to give you some good information this prep. We are trying tings differently and over the coming 12 weeks there will be lots of stories and information to share 🙂

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[James Hollingshead]

Gerry. I saw that magic oil come out to play this weekend.. fortunately supplements alone have kept me safe to this point.

My advice would be more so how you prepare for the potential dangerous sets.

So yes sups are important utility I truly believe the reason I’ve been fortunate enough to not have serious injury occur is because simply .. I set myself up in a manner that protects me further into my sets.

I tend to reach 60 to 70% of my working set through warm ups then begin to bring out the wraps or sleeves.

In a prevention is better than cure kind of guy.. that being said what sas uses clearly works very well if you find you already are at that point of which where niggles are occurring or present. Sups he has mentioned are typically the same I’d use. With anti inflammation in mind.

Seriously though. I’d say to anyone.. don’t feel that accessories will prevent progress.. they if anything allow you to go further if used right.

Musts for me at least are strength shops single ply elbow sleeves and strong knee wraps. I used to prefer sleeves but as the weights increase in feel you can manipulate the tightness of straps more to compensate.

Thanks for the question and hope that helps a little.

Or just use the magic sas balm (it’s very good)

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[James Hollingshead]

Joe BOND thank you champ

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