[Jimmy]

If you are only on 150g carbs your body will utilise that perfectly well without needing Berberine

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[Jimmy]

This is impossible to say that is specific to you. It depends on many things.

You lower calories on rest days because you are accommodating the lesser energy demands from not training. you also give your digestion a little break and it can allow you to get more micronutrients and fats in that you wouldn’t during a training day, especially if food is high.

If you are in a growing phase aim for maintenance calories or slightly above.

If you are in a fat loss phase, depending on how aggressive it is I would again aim for maintenance or just below.

Food on rest days is also for recovery so we don’t want to go so low we loose that tool.

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[Jimmy]

Push today

First session where I didn’t get a pump or a decent amount of blood flow but it’s inevitable at this point that this is going to happen whilst I’m flat at least

Kuba was happy with the look this morning but when I got back from training he wasn’t happy at all. Far too flat and top line was shite to be honest. He’s ordered ordered another feed up. Burger and large fries tonight then no steps and an extra 400g carbs tomorrow and possibly another burger depending on how things are looking.

He has dropped my arm day out from the next rotation so I will be back to push pull off legs off. This will make me fall out of line with Jamie and josh but we will work it out for me to fit back in with Kuba and AJ. All sessions will be back at Rotherham from a week on Monday leaving me 20 days out

Weight was 235lbs this morning so only 5lbs to make weight from here

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[Jimmy]

This is a matter of priority’s right now.

What’s more important to you?

I’m assuming as you are using training as an outlet for stress and free time then it’s more of a leisure activity for you at this moment In time which to me would indicate that your exams are more important right now.

Manage your fatigue be lowering frequency in the gym and possibly using things like walks while listening to music to give yourself some more free time away from studying.

Once you have nailed your exams there is plenty of time to go hard in the gym.

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[Jimmy]

Check in with yourself weekly.

Make a plan and stick to it. Don’t second guess yourself.

Monitor feedback by making notes on everything.

Not everybody coaches themselves well but some do it exceptionally well. If after a period of time the stress of second guessing everything you do gets to you then it’s likely you will work better with a coach but you will never know until you try going it alone.

Best of luck mate and there is also this forum to help with any questions you have in the future ?

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[Jimmy]

Plenty of rest today as it was needed. My body was really feeling it this morning.

Just got in from finishing my steps. Last meal going in now and wind down for an hour.

My day started off with bad news and then went from bad to worse but a busy morning of client work kept my mind off things as best I could it looks like I’m going to have to move gyms on prep which isn’t ideal but it will affect nothing, my car needs parts to fix it that must be made of gold the amount they want to buy them but that’s the downside of having a Range Rover, they cost a bomb to fix and they are always breaking so I think back to bmw or maybe try Mercedes next time.

just a small food shop and then prepping my supps and stuff for the next few days was the rest of my day, no posing or trips to the gym as my body just needed the rest.

In for push with Jamie and josh tomorrow so we’ll see how performance is holding.

_________________________________________
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[Jimmy]

I really really appreciate your response, Jimmy. That is exactly what I needed to hear, very relieving!
Excess worry and thinking too much about not getting what is perceived to be “good sleep” and how much it will affect my training only makes it worse. The harder you try to sleep the harder it actually becomes to be able to fall asleep. I have fortunately learnt to deal much better with that and as a result I fall asleep much quicker. It has worked a lot to just tell my self that sleep happens naturally and when my body and my mind thinks it’s time to sleep, then it will do its job.

No problem my friend ?

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[Jimmy]

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[Jimmy]

Leg day today and man was it a hot one. When it’s very hot I struggle with leg day, basically I’m sick every session but this is due to the heat, luckily today I got away with it….. just

Me and Jamie had a great session and took advantage of the kit at Durham. Some very nice pieces.

Verdict On the cybex hack – very good machine, at no point does it drop off so it’s literally all quad for the full set. Loading wise, when my feet where in my usual pressing position the bottom of my back came off the pad before I hit depth which made me have to have lower foot placement than usual, this then put far too much pressure through my knees while the quad was in the fully lengthened range. As much as I wanted to press 6 plates I’m also just over 4 weeks out and I know when to choose my battles. Today on that hack wasn’t the day.

Later than usual one for me tonight as we finished later and I waited longer to eat my post meal so things would settle after the leg day and then the drive back.

Tomorrow is a much needed rest day. Nothing planned but a bit of food shopping, a few steps and client work and an early night.

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[Jimmy]

Jimmy was the legs day with u and jamie got flim mate

Not today mate but me Jamie and josh are filming the next leg session at Durham next Tuesday

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[Jimmy]

Arm day today with a little chest top up.
It’s been a pretty long day but a good one. Me and jay went over to UF Durham because they have a few pieces of equipment that are great for arms and they give me a fantastic connection. As I said it was to film for my new YouTube series. Nothing too in depth today just an intro to me and what’s to come over the next 5 weeks leading into the show.
Jamie dropped me a text and asked if i want to go over there again tomorrow and train legs. I’ve never trained legs over there and really want to take the cybex hack for a run as I still haven’t been on one so we will have another trip over there tomorrow by the looks of it.
I’m still doing a lot of driving for training but while I’m still feeling fresh it doesn’t affect me.
Condition wise I’m still a tad behind but Kuba had a look this morning with check in and reassured me that we will be fine which is good enough word for me.
32 days out!!!

Let’s see a 6 plate cybex! [/quote]
The cybex would destroy my knees at 6 plates so we played it safe. The movement wasn’t great for my and Jamie’s mechanic tbh

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[Jimmy]

Hi mate.

So as you probably know this is completely down to the individual and lots of factors like expenditure, how hard you train, amount of muscle mass, genetics components etc.

For the most part yes assisted, larger guys can handle and need more carbohydrates.

It’s about finding the right amount for you at any given time. So starting with the 1.5g per kg is fine then I would add or take away as you see fit depending on the phase you are in or your goal. When you start to creep your food intake up, nutrition around the workout is most likely the best place to add it so post workout meal is a good place to start. Slowly keep creeping it up until you find the sweet spot.

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[Jimmy]

Arm day today with a little chest top up.

It’s been a pretty long day but a good one. Me and jay went over to UF Durham because they have a few pieces of equipment that are great for arms and they give me a fantastic connection. As I said it was to film for my new YouTube series. Nothing too in depth today just an intro to me and what’s to come over the next 5 weeks leading into the show.

Jamie dropped me a text and asked if i want to go over there again tomorrow and train legs. I’ve never trained legs over there and really want to take the cybex hack for a run as I still haven’t been on one so we will have another trip over there tomorrow by the looks of it.

I’m still doing a lot of driving for training but while I’m still feeling fresh it doesn’t affect me.

Condition wise I’m still a tad behind but Kuba had a look this morning with check in and reassured me that we will be fine which is good enough word for me.

32 days out!!!

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[Jimmy]

Swap it out Ryan

Try pick a movement you can brace and lock yourself in if you are struggling with control. A smith would be a good choice here imo

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[Jimmy]

Hey Richard

I take it with my morning supplements fasted before a walk and in an evening a couple of hours before bed between m5 and m6

We want to avoid taking it close to the workout as it will reduce inflammation and inflammation is something we want around this time.

Hope this helps

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