[Josh]

Yeah I mean my bg fasted last 4 days has been between 4.3 and 4.6. Resting heart rate 51 and bp is around 120/68 average. Thats whilst being on gh which has increased rhr a bit for sure.

Yeah basically get leaner so when you do lean bulk you don’t just turn into a watery mess cos you’re starting from a solid point and can control the bulk .

I’ve always been a bit of a binge eater so just something I have to be mindful of atm as I feel good and know ideally I’ve probs got another 4 to 5kg maybe to lose before I’m at that point to lean bulk out.

Appreciate everyone’s input

[Josh]

https://phgym.co.uk/advanced-assessments/

Off here tomorrow for some good assessment as got postural issues and twisted ribs and pelvis etc

[Josh]

Yeah I’ll just add this is a lifestyle for me. I’m never going to compete. I focus a lot on functional Bloodwork and looking at tests like organic acid tests and stuff like that.

No excuse to be sloppy I agree, but this isn’t something that I want to control me.

I can eat clean 85 90% of the time easy, do cardio 4 to 5 days a week etc, utilise certain treatments. I have full infared panels, grounding bed and emf blockers, infared sauna at home etc

I’m gonna keep going till I’m back from my holiday which is from 28th October to 11th November then I’ll see where I’m at.

So just under 4 weeks!

[Josh]

Leaner you can get more growth off the back of the diet

Key is adherence

If you can diet to 11% and not over eat – do it
If you can go 8% and not over eat then you will see longer run way for progress into your offseason but

If you cannot control your eating and adhere then going below 11% will be counterproductive

Protein – it depends, digestion plays a huge role and how YOU feel – I like to keep it somewhat moderate to higher end, for your BW 350 is more than enough 400/500 you’d end up under eating carb / fats which then directly will impact training performance

Eat for performance always! This varies person to person

Image has flipped but left was yesterday upon waking, I imagine 11-12%?

Right one was 2nd June both flat on waking[/quote]

I agree with Kuba, if you can dial your BF down super low and then control/discipline yourself on the way back up then keep dieting to those single digit marks.

You look excellent on the left, and if we’re talking visuals I’d say you’re lean enough to go back up the way, however, if you feel you can dig for some more without compromising discipline then I’d keep going.[/quote]

Thanks! Yeah i’ve lost a lot of bf, gained some muscle too.

only 2-3 weeks into cycle too.

This time of year I won’t lie is tougher with all the food distractions in supermarkets but i’m staying dialled.

Would you say i’m about 11% now? I go to mexico on the 28th October for 2 weeks, can eat well there as have meat, fish, greens, veg, potatoes etc. So no excuses.

[Josh]

Leaner you can get more growth off the back of the diet

Key is adherence

If you can diet to 11% and not over eat – do it
If you can go 8% and not over eat then you will see longer run way for progress into your offseason but

If you cannot control your eating and adhere then going below 11% will be counterproductive

Protein – it depends, digestion plays a huge role and how YOU feel – I like to keep it somewhat moderate to higher end, for your BW 350 is more than enough 400/500 you’d end up under eating carb / fats which then directly will impact training performance

Eat for performance always! This varies person to person

Image has flipped but left was yesterday upon waking, I imagine 11-12%?

Right one was 2nd June both flat on waking

ibb.co

Screenshot-2024-10-16-at-15-12-46 hosted at ImgBB

Image Screenshot-2024-10-16-at-15-12-46 hosted in ImgBB

[Josh]

Leaner you can get more growth off the back of the diet

Key is adherence

If you can diet to 11% and not over eat – do it
If you can go 8% and not over eat then you will see longer run way for progress into your offseason but

If you cannot control your eating and adhere then going below 11% will be counterproductive

Protein – it depends, digestion plays a huge role and how YOU feel – I like to keep it somewhat moderate to higher end, for your BW 350 is more than enough 400/500 you’d end up under eating carb / fats which then directly will impact training performance

Eat for performance always! This varies person to person

Appreciate that. I’m naturally a chunk, so maintaining now still takes some work. I mean carbs are around 300 training, protein, 250, fats 40…then off days carbs drop to about 100. Plus 30 mins cardio 6 days a week and i’m maintaining where i am and recomping a bit. Will play it out another few weeks as I feel for me it’ll be super hard to get down to 8% without getting big cravings, might need a few weeks maintenance before going back in

[Josh]

Landed yesterday got around 6 hours sleep on plane back, straight back home luckily caught up on all work on plane back and in taxi home then got all my usual shit ready for the morning.

Woke up at 5:45 after 9 and half hours so we are ready to get back to business, straight into office with my lumie light on and red light therapy then straight out for my morning walk and back to business with m1 at half 7

Love being back home and fired up after this Olympia big time

Great log Kuba, loving the youtube content too.

I know you’re doing PPL, how do you know how many sets you can do or is it just trial and error? I know if you don’t progress maybe you’ve done too much but as mentioned being sore isn’t an indicator of recovery.

Is there a guideline as to how you’d structure a PPL for someone, then if they have weaker bodyparts would you adjust slightly? Hopefully that makes sense and isn’t a pain for you to respond to

[Josh]

Bumping this unless better way to check!

[Josh]

I could be down in London next Thursday too….so possibility of a session there too

[Josh]

I’m sure some of the athletes will take you up on this , Kamara is based in Sheffield , paying her to train with her for a session would be superb as she trains so so so hard , and then Nathan and Pheobe are up that way too who I’m sure also would be keen . Remember these are top ifbb pros , so don’t expect it to be cheap , but I assure you it will be well

Worth it

Yeah I’m not arsed about the money as you say. I can travel further too no issues at all

[Josh]

No as I have done lifts that are stronger than ever . When you lose muscle , you still retain a huge amount of neurological adaptations , so you can still stay very strong , I was still very very strong when at the smallest , so once I started to re add gear and push weight back up, I hit all time new levels of strength before getting all time levels of muscle back.
Strength influences the ability to recover from high total work , high frequency training

I can train at high frequency because I just get on with it. The majority can , but your all so so distracted and have such insane preconceived opinions of what you can and can’t do , and largely because are also all Pussies , just don’t want to do those hard sessions

The obvious answer is just fucking do it, but for those of us who do train a bit like a pussy, i’m a big culprit of this, my mind kicks in with lactic acid and then i’m done. I did try go to failure (my sense of failure) then do some rest pause to try increase the intensity.

I feel I was doing too much volume too, which is why i’m just programming a upper/lower split working my way through the education videos in here and i don’t log anything. So time to change, but mentally is it just literally not being a pussy and pushing your body through it so over time it adapts and what’s now hard becomes easier etc?

Would your downloadable Ebook be a good start?

[Josh]

Ye Chris is probably the only guy I have come across that really was so passionate about understanding the body and injury , we did some stuff in 2018 . He is VERY smart! Very very very very smart

Great, I actually drove to see him Friday! Seems very clever too, i’ve got loads of stuff going on posture wise. Is there anyone else you would give a mention to? On Chris’s kind of level or close to if possible?

[Josh]

Hey Jordan. Did you work with a guy called Chris Knott for some injuries a bit back? Came across him and saw him post on his story showing you

[Josh]

Hiya if it’s something quite specific like PRI that you’d like to see someone for you may need to enquire at the source!

The osteo Mark mentioned sounds like a great option but keep in mind you’ll likely be given movements/rehab to work on these areas over time! Most coaches would write you a plan for muscle development but I think you’re right to seek further information from someone like a physio/osteo who can be a little more specific with you 👍🏼

Will take a look!

[Josh]

I want to get away from pri as seems to not be for people who lift under load so much.

@Trained by JP did you work with a guy called Chris Knott in Stockport? Saw you on his story