
Jimmy
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Hi mate.
You are more than lean enough to start pushing up from here. I feel staying in a deficit from this point after an already prolonged diet phase will just have negative effects and start withering you away.
I would take a 3-500kcal increase from here to start and it’s likely your body will be super responsive just from what I can see and you can really start working towards getting some quality tissue on that frame.
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Weight up 2lbs this morn from refeed but check in was wank.
Flat and soft. So still no steps or cardio and another 200g carb refeed over the same meals as yesterday.
Trained pull and the session was good. I was a rep down on my rdl but they felt good so I’m not concerned, the rest of the session was progressed. First day today I felt a little tired at the gym but a solid days rest tomorrow will see me back on top form performance wise I’m sure.
Post wo pics were much better and the look in general was decent. Full and tighter so we have decided to push a little more from here and add in another 20mcg clen from tomorrow. Still no cardio and only 8k steps.
I feel like from here we will only be able to push in very short bursts before resting and refeeding again but as I get in shape so fast we have plenty of time to play with and it’s likely this will be the pattern for the rest of this prep.
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3-5 litres seems to be the general amount needed. If you are thirsty, sweat more, hot days or generally just like drinking water I would do the upper limit of that. Otherwise find a happy medium that you are happy with
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Ridiculous! 40 days! Why would anyone want to deprive their body of one of the things that makes us function. I do see merit in fasting as AJ says for short periods of time to aid digestion, appetite etc but for that prolonged period of time I find a little shocking and a little worrying that this is documented as a good thing and young people in particular my jump onto this and create a whole host of eating disorders and bad relationships with food. Personally in as long as I can remember I’ve never gone more than 3hrs without eating a meal (while I’m awake) this is solely as my goal is always muscle gain.
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Another day, another 3.2lbs down overnight so another refeed. Just an extra 300 carbs today. My carb sources are just extra rice, rice cakes and I’ll add bagels with jam in the pre and post meals just for less volume purposes more than anything.
I always spread my carbs over 6 meals evenly unless Kuba says different. Today he wanted all carbs in meals 2,3, intra, post and M5
Think the stress yesterday possibly contributed to the drop as yesterday i was looking nice and full still so this drop wasn’t expected to be honest. No distractions from here on out and it’s just head down and tunnel vision until the job is done.
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I neglected stretching and mobility work for years and it was a big mistake. Without mobility or flexibility we cannot preform properly, if you are competitive it ruins poses and doesn’t allow you to display your physique properly also if you are large it’s a pain in the arse to do anything when you can’t move properly and not to mention the amount of injuries you will avoid
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Rest day today and woke up another half a pound lighter but still full so Kuba added 20mcg clen back in and steps to 8000 daily with no fasted steps.
Nothing done today. I ended up very stressed which is very rare for me but this was something out of my control and I’ve just slept for the evening in between meals and it has helped.
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I Like to preload my shots so I’m not re doing them all the time. Especially when it’s ED or EOD shots
Say I was having 1ml oil on a mon/wed/Friday I would draw 3ml into a 3-5ml barrel through the 21g needle, take the plunger out of the slin pin and empty 1ml into each and re insert the plunger just a little. Then turn the slin pin upside down and allow any air to travel to the top, properly apply the plunger and push the remaining air out.
Hope that makes sense
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I favour drawing any oil up using a barrel of any size and a 21g needle and then transfer into the slin pin. No matter the consistency of the oil it usually takes ages to draw it up through the skin needle. This way is just more efficient.
However it will inject fine through the slin pin
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Back to the gyms we went! I hope everyone had a great session and isn’t feeling too smashed already lol. Those of you that thought fuck it and went all out will be feeling it tomorrow and a few days that’s for sure lol.
Today saw me return to Ultraflex for a leg session. Josh and Jamie had swapped arms and legs so Jamie could help out at the gym and family events so it gave me the opportunity to support Kuba and see the old faces of flex and the reopening. My arm day has 2 chest movements in so I couldn’t do chest/arms rest push. So i kept my split the same.
Legs with Kuba and AJ was very much like my normal session and volume. However they were on a deload and reduced volume. It’s interesting to see that since lockdown and the group split how our session and philosophy changed our approach to training. Me and Jamie went down the minimum to rock bottom volume approach where as Kuba and AJ have kept volume to what I would consider high.
In a my current situation and prep it would be detrimental for me to switch to Kuba and AJ’s current set up. Not that it’s wrong but it would place a lot more demand on recovery and a lot more expenditure from longer sessions in the gym and I believe as a result of this my strength would suffer.
At some point soon I will make the transition from training with Jamie and josh over to Kuba and AJ. With Kuba being my coach when we get to the nitty gritty In prep he is going to have to monitor me very closely daily and performance in the gym.
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This sounds to me like it’s probably time for a mini cut or diet phase. A long off season gaining weight and pushing food will play havoc on your digestion and digestive tract in particular. When I or others get to this phase it’s our bodys way of telling us to f**k off basically. The food you eat will not be broken down and partitioned well at all.
Another thing could be is one particular food group you are eating if you have had the same diet for a long time and it may not be agreeing with you but I would be inclined to say it’s the first option here.
Get into a deficit, lower food, give yourself some time, get your appetite and digestion optimal again and then push back up. To keep pushing from here will be detrimental IMO
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It’s normal to feel small while dieting. Even the biggest guys feel this.
From the pics attached I would keep dieting down. I agree with hilly and would say around 4 more weeks.
I don’t think you need a refeed. I’d hit 4 weeks hard, get the fat off and then you can start your lengthy gaining phases
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Like an over night oats. Quark, Oats, a little water to make it a decent consistency, add whey.
Leave in the fridge over night
Or I heated it up in the microwave until it was warm and that was pretty nice.
Add berries, fruit to your taste
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Could be a postural problem or a set up and alignment issue. Do you see a physiotherapist or chiropractor etc
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