[Jimmy]

Dr Scott stevensons book is worth it bud and also the JP ebook will give you a fantastic idea of how to set things up in detail. Basically all the coaching you will need in then 2 books

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[Jimmy]

If you are loosing around 3lbs a week there is no need for clen just yet. Like most things in bodybuilding you want to rinse every set up before altering it or adding/removing variables

When things stall I would look to start on 20mcg clen

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[Jimmy]

As you can see it’s a very mixed opinion on these and it’s ultimately down to if they sit well with you or not. If you eat them with no issues they are good to go.

Personally I use no sauces or anything like that but that’s just because I don’t mind my food plain and I can get easily fed up of sauces or seasonings quickly

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[Jimmy]

That’s Monday dusted off for me today.

It’s been a very busy day for me. Client work load today was a lot today with more people checking in at the end of mini cuts, on prep or for photo shoots. It’s actually never a task though on days like today when everyone who checked in was on it.

Physio today too was at an awkward time but it’s the only time I could get in and I needed it. Feeling much better after having the back loosened up

Session wise today was a success. Full volume and the look at the end of the session was better. Every day things are looking a little fuller. I look a little softer in the mid section but this will be due to the meal off last night and things should tighten back up by tomorrow.

In for back tomorrow so I’m looking forward to getting back to full flow on that

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[Jimmy]

Evening everyone I hope everyone has had a good weekend ( if weekends are even a thing anymore)

Today was a rest day for me and another full days rest.

Feeling much better and went for a dog walk got the first time in a while. I did struggle just after 15 mins in I won’t lie but it’s the first one and it was nice to get out in the fresh air.

I was 111kg this morning but still very very lean and very flat today but I’ve stayed flat all day, usually I fill up a tad but the food is just in and out. That being said I had my first proper meal off plan since Christmas Day. I didn’t fancy anything but I want to see if a big hit of calories just sticks.

I had a 5 guys double cheeseburger and fries as I know this meal sits well so we will see if it had the desired effect. Anyone who knows me will know I don’t eat off plan. Not because it’s a bad thing because it certainly isn’t but for me mentally it’s just easier if I stick to the plan given and on the rare occasion something arises that will allow me a meal off I will have one

Shoulders and tris tomorrow which I can’t wait to hit. I love that session so I’m fired up and ready to make this week a huge one

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[Jimmy]

Yup bloods done or get the gear itself tested but this is expensive

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[Jimmy]

Hey bud.

I can guarantee pretty much everyone on here can relate to this from one time or another.

As everyone will tell you rest days are essential. See them more as “growing days” as this is the time we grow. The days we smash ourselves up in the gym are going to leave us needing the rest even if you don’t feel like you do.

Try setting up some structure for rest days so you don’t have too much time on your hands and are kept busy and this will really help.

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[Jimmy]

This is dependent on feel and how well you controlled and felt the 4 reps imo.

If you struggled in most reps, couldn’t really standardise it and you basically just moved the weight 4 times then yes drop the load and look to progress it up.

If On the other hand you had good control and just failed on the load on the 4th I would keep the load the same next time and look to take that to a 7-8 over the coming weeks.

Some people would like to reduce the weight the next week to hit the 7-8 and then the week after go back to the 100kg and do things that way

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[Jimmy]

Thank you bud ?

I’m just mirroring the guys here really but more fats initially. I would recommend using sunflower seeds and or sunflower seed butter. Lots of guys and girls using these are seeing very good results along with Hilly’s suggested fat sources.

Up protein towards the 250-270 mark.

Then add the carbs and look at reducing steps.

Be patient in this phase and monitor all variables and how you react to the additions as well as any alterations you make.

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[Jimmy]

Hey mate. Good luck in the prep I’ll follow along for sure.
Be careful with that amount of cardio. 1 hour daily at 15 out won’t leave you much wiggle room in the latter stages and could pull down the legs

Thank you mate! As stated was originally 20 minutes up and down the stairs which was rather brutal and high intensity, only reason for the 60 minutes now as the spin bike I’ve got is stuck on a low resistance so cardio intensity isn’t very high, plan was to be ready early and look to pull cardio back as I get closer to show. I could pull down to 30-40 minutes per day if you think this would be more suitable? Last thing I want to do is make my legs fade as they’re one of my stronger body part. Thanks again mate appreciate the reply[/quote]
I think 30 mins from here and your position composition wise is a good starting point.

15 weeks is a long time to get in shape and it’s important that you don’t rush things and strip away any of the hard earned muscle by simply over doing it too early.

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[Jimmy]

Hey Joshua.

Firstly awesome job here, you look great!

You are in a fantastic place to start a growing phase here for sure.

It would really help if you posted up your nutrition and cardio/steps etc so we can give you a more accurate answer on where to begin

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[Jimmy]

Another solid day for me today. Today was the first time I woke up and I felt back to my “normal” self. I’ll be honest the last few weeks I have been absolutely exhausted to the point I can’t even make it around the supermarket without needing a nap after and the smallest of tasks has left me drained.

Productivity is on the up and I had a trip over to UF Durham to shoot some promotional content for the gyms opening back up today. It was a nice change of scenery and had left me feeling refreshed. It’s easy to get bogged down in lockdown doing the same thing daily and seeing nobody. As bodybuilders we are used to this but occasionally get breaks or train with other people that breaks things up slightly etc but there has been none of this for us.

Meals are in early today so I can get an early night. Most likely a film and chill until bed.

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[Jimmy]

Hey mate. Good luck in the prep I’ll follow along for sure.

Be careful with that amount of cardio. 1 hour daily at 15 out won’t leave you much wiggle room in the latter stages and could pull down the legs

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[Jimmy]

Hey mate. Firstly you look great, a shame you had to pull the prep.

From this position when you’re lean and responsive I feel like it’s an absolute must that you maximise your chances of a proper rebound in the first 8 weeks especially

I would lower t3 to 37.5 and as you are running GH look to add 100 of t4. You want to gain some fullness and even t3 at 50 it can pull you down a touch. with this in mind if you can tolerate it I would also look up the test to around 500mg, you are lean enough and again it will help with fullness in the rebound phase.

I agree with Jamie that the primo is a little low. Personally I would swap out for mast e, primo will build more muscle than mast but upping the test you will get the ai effect from the mast because ideally you want no actual ai in and running primo that low, most won’t see any benefit.

GH wise I would run the 4iu with 2 on wake and 2 post wo or just 4iu post wo

NPP would also be a great shout too. 300-400mg per week will be a good start imo

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[Jimmy]

If it’s been there a while and your bf has been reasonably high it may be difficult to get rid of and reduce.

I would always get bloods done first to see where you are at and can hopefully pinpoint the problem and proceed from there.

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