Jimmy
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Legs today and another good one in the books. Session flowed and felt very good. Strength is also in a good place.
Kuba has dropped a little food from my plan and we are taking cardio up from a 20min walk to a 30min walk fasted with the addition of yohimbime pre cardio
2 crumpets and 20g coco pops we’re dropped from training day
50g carbs through rice out of meal 5 and 500g potatoes to 200g meal 6
This should see things move on nicely from here now. Full diet is posted in the diet section
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I would go something like
Push, pull (lower back load here) rest
Legs (no lower back loading just direct hamstring work), push, rest
Pull (no lower loading), legs (lower load in a higher rep range and more sympathetic movements, ie DB SLDL)
If recovery doesn’t allow it remove the lower load movements from the second leg day. Asses as you go.
Make sure your form on your back movements are good. Good form and connection with progressive overload will be the key here.
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Rest day today and again a much needed one. I did very little apart from the necessary of hitting steps, cardio, some stretching and my daily vacuum practice. Ready to hit a big leg day tomorrow in the hack!
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If more fat loss is your goal I would suggest tapering up to your maintenance once you are in the gym. I would do this pretty quickly in around 2 increases.
We have to remember that our output and recovery demands are likely to be a lot higher in this period of the gyms opening, food aids in recovery so tapering up to your new maintenance fast will help.
Once you have established the energy balance you need I would also hold maintenance for a short period instead of tapering down straight away, the new/different stimulus you will get is likely to improve body composition alone. Once things hold there that’s when I would look at creating a negative energy balance.
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The issue here could be either with your pre wo meal or possibly the cyclic dextrin in your intra if the bloating only occurs after training.
What are you eating for your pre meal and how long before your session are you eating it?
Have you tried taking out the carbs in your intra drink?_________________________________________
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Thank you for your reply.
Yes I tried to taking out the cyclic dextrin. I tried to take it just before the training too.
My pre training meal are pro/fat only for the same reason but that doesn’t change anything so I will return to a pro/carbs approach
I eat my pre training meal 90min prior my workout_________________________________________
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Cool, so you have already took that approach. I would do as hilly suggests here and try the isolate with some carbs first then.Also I find it helpful to finish drinking my intra around 20 mins before the end of my session, this will give your digestion a longer break before your post meal.
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The issue here could be either with your pre wo meal or possibly the cyclic dextrin in your intra if the bloating only occurs after training.
What are you eating for your pre meal and how long before your session are you eating it?
Have you tried taking out the carbs in your intra drink?
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Yes absolutely. Other orals are more known to cause digestion issues but anavar can also do this.
You have answered your own question here too bud by saying you have probably been on too long.
Drop the var, get your digestion flying again before you jump onto anything else_________________________________________
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Pretty much just needed to hear it from some one else lol so annoying finally get the body looking half how I want it to then my digestion fucks up! Lol
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Sometime we just need to hear it man haha.It’s likely that you weren’t utilising all the food you were eating properly while your digestion has been off.
Don’t see it as a bad thing dropping the var, food is king and once you are partitioning that nutrients properly you will be in a much better place to move forward bro.
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Yes absolutely. Other orals are more known to cause digestion issues but anavar can also do this.
You have answered your own question here too bud by saying you have probably been on too long.
Drop the var, get your digestion flying again before you jump onto anything else
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Arms today and a good session. Definitely ready for a rest tomorrow. I’ve not got anything planned so I can have a full day of complete rest bar the cardio and steps and cooking but apart from that haha
Check in tomorrow so we shall see what that brings. Possibly a small drop in food but changes will only be minimal I will imagine as I’m holding pretty well here for now
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Hi Sandra. Like Kamara says I also would advise getting a coach. A prep can be a stressful thing at the best of times but second guessing what you are doing will always be on your mind which can add a hell of a lot more stress than you would want and this will impact on your body in a negative way. With a coach it takes the guess work out and you can concentrate on just ticking the boxes daily and presenting your best physique on stage.
With regards to your macros it’s hard to say if you are eating enough without seeing your current condition/composition.
Same with the amount of cardio you are doing. I assume you are around the 20 weeks out mark and 45mins of cardio already could possibly be too much but again this affected by other variables such as your NEAT steps etc
Training at 8am I would always like to get 1 meal in minimum if this is the only time you can train. I would have this around half 6-7am depending on digestion.
Post wo I would always opt for more solid food here. As prep gets deep you want to be having meals that will keep you fuller and more satisfied hunger wise, a shake with carbs will not hit the spot for long.
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If digestion is off it’s very likely to be a source of food or a certain food group you are eating and doesn’t sit well. Process of elimination, take out foods for a few days one by one and see if the bloat reduces and digestion is better. This could even be something as small as a certain ingredient in a source or a sweetener in something like a diet drink so be meticulous with your process here.
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Pull day today and the best in a very long time!
Everything felt fantastic! Connection was great and strength was very good.
PB On the RDL of 270kg for 6 reps that moved easyyy, I’m confident will be very close to the majestic 7plates in the coming weeks.
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Check in and push day.
Check in this morning saw me 7lbs down over 3 days. Lots of water off hence a tad flat but Kuba is happy then so am I and we stick with the current set up for now.
Push went well. Every exercise progressed and I got a decent pump. Joints felt a little rough at times but I guessed this was due to loss of water retention around the joints. I’m in a good groove at the minute.
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Rest day today and I woke up another 2lbs down this morning so that’s 5lbs in 2 days. My waist is getting tighter now but the drop in weight left me pretty flat.
I can’t put my finger on where this drop has come from. We took wraps out and swapped for rice as I thought the wraps may be causing me some digestive issues. Sure enough 3 days without wraps and my digestion is flying this has also contributed to the waist not been as blown out. Some of the weight lost is likely to be from less inflammation now the wraps aren’t causing issues, but this wouldn’t leave me flat. It’s check in tomorrow so I’ll see what Kuba says with the pics.
It’s inevitable at some stage I will be flat to get condition but it worries me when I drop this fast as it’s been an issue in the past and this year is the year of keeping muscle and not just a diet contest.
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Not working, less expenditure, more sleep, better sleep, less stress, new stimulus, immaculate execution, better recovery. A recipe for progress here mate!
When returning to the gym you will just have to keep an eye on recovery like most. Once the sleep isn’t as optimal through work/life balance and the stresses that come with that are present along with a bigger output you may find you will have to tinker with the split a little to aid your recovery. Even so I’m happy you have managed to find a massive positive during this time, good effort.
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