[Jimmy]

I would drop 4-500kcal if body fat it above 15%

I would also take from fats and carbs. I’d take fats to 75g and carbs 570-580g keep pro the same

Up expenditure by 3-5k steps daily or add it 25 mins cardio

Cheers Jimmy, I usually drop cals by 300 on a rest day would you keep this and if so would the cals be taken from carbs to keep fats higher?

When weight stalls how much would drop calories by and would you keep taking from carbs and fats each time and how low would you let fats get?

Sorry for all the questions really appreciate the help [/quote]
For rest day 300kcal is a good place to start and yes I would keep fats slightly higher here so rather than a 50/50 drop between carbs and fat i would opt for a more 70/30 70% being carbs.

When weight stalls it depends on where your expenditure is at to what I would reduce first. If expenditure is low you can add in a couple of extra thousand steps a day or 20 mins direct cardio. In terms of food I would typically pull carbs a little first then fat if it’s still in a good place until it’s down to 40-60g

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[Jimmy]

If you are peeled using it and it helps I sleep/ de stress I see no reason to pull it out if it’s something you have consistently used

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[Jimmy]

Hey bud.

I’m this situation I would simply distribute the macros differently throughout the day to suit your situation. As long as the macros are hit at the end of the day there will be no issue. Keep protein consistent like you have been doing but alter carbs accordingly

Move more carbs to your meal before bed and meal before that. This will set you up nicely for the early morning training. You need to be able to digest the food in and around training. If this means a shake and a banana and then add the carbs you don’t consume into meal 4 for example that’s fine

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[Jimmy]

I would drop 4-500kcal if body fat it above 15%

I would also take from fats and carbs. I’d take fats to 75g and carbs 570-580g keep pro the same

Up expenditure by 3-5k steps daily or add it 25 mins cardio

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[Jimmy]

Early log entry for me today.

I’ve got everything done early so going to take some time and relax this evening. Although I’ll most probably just think about the leg session coming up tomorrow it’s worth a try lol.

Chest and bis today. All numbers up and a couple of reps up too. I didn’t feel as full today as I have been but the session was with Louis so it was much slower than I would normally train so the pump wasn’t what it usually is and I think this was just the mental side of things I’m my head.

Weight down to 243.2lbs this morning. That’s 23-24lbs to get off. I am slightly behind now for sure but condition this week has got much tighter and I feel I will start to pick up the pace now.

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[Jimmy]

7iu a day I would definitely expect some increase in weight or fullness at least

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[Jimmy]

Make sure you can recover from your training. Especially on pct, your recovery capabilities will be diminished so it’s important to adjust things slightly so you can recover and still ideally progress in the gym.

Be accountable. You need to be on top of every aspect. Nutrition, sleep, recovery, training all has to be nailed. This will give you the best chance

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[Jimmy]

Hi all.

Rest day today and we filmed the first episode in the new upcoming prep series. Just more of an intro today but still a lot of filming and I’m absolutely done in.

Everything done and prepped for the next 2 days so should be a little more chilled and I can concentrate on the next two days training.

I have Louis coming over tomorrow to hit chest so I’m looking forward to getting at it

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[Jimmy]

NPP would be my go to here

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[Jimmy]

Hey man

Nobody is putting on 10-15lbs of tissue on in 3-4 weeks or in almost all instances 5lbs for that matter

The gains you will of experienced would be intra cellular fullness, some extra cellular depending on how lean a person is and what and how much they’re eating etc.

It’s situation specific to how much weight/strength and fullness a person will gain from using any PED

Food
Composition
Training
Recovery
Etc

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[Jimmy]

Back and bis today.

A very good session with everything progressed all round apart from I dropped a rep on the top set of the extreme row but this was just a positioning issue and I had no stability in the set.

I have jay over filming for my YouTube as I said yesterday so a chilled night tonight and tomorrow is rest day but busy client day long with a few jobs I need to do

69 days out

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[Jimmy]

Hey man.

This is a great base you have already built here and a good physique.

It will obviously go in your favour to have more muscle so it makes sense to add as much as you can as then compete whilst still a junior. Being patient is always a better option imo

Posing wise I think it’s greet that you want to get it nailed early and In off-season. I would get a session with a posing coach and then you can take time to perfect the basics and go back every couple of months for a refresh.

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[Jimmy]

Prepped and packed do a whole range of great prep bags

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[Jimmy]

Evening all.

In for delts and tris today. A very good session and it felt perfect. I’m really nailing the pressing now and connection with my triceps as I get more and more mobile is so much better too.

Body looked much fresher today than yesterday which was rest day post legs so it’s always a bit mashed but posing post wo today made me feel much better.

Jay is over tomorrow and we are filming fir my YouTube and the first episode in a prep series so looking forward to that

What does your delt & tricep session look like?[/quote]
Hey bud

Currently

Prime lying cuffed lateral x 2
Prime shoulder press x 2
Cuffed cross body tricep pushdown x 1
Dips x 2
JM smith press x 2
Single arm over head DB extension x 2
Pec dec x 3
Prime machine lateral x 4

This is the session with most volume

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[Jimmy]

Evening all.

In for delts and tris today. A very good session and it felt perfect. I’m really nailing the pressing now and connection with my triceps as I get more and more mobile is so much better too.

Body looked much fresher today than yesterday which was rest day post legs so it’s always a bit mashed but posing post wo today made me feel much better.

Jay is over tomorrow and we are filming fir my YouTube and the first episode in a prep series so looking forward to that

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