[John West]

Current – 380p, 550c, 70-90f
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Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

You’re currently at your peak offseason food?

[John West]

I would up training day for sure
but I wouldn’t use cheat meals…I don’t see the need when in a surplus already?

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trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

We aren’t all striving for ifbb status on here. The majority aren’t. We merely enjoy it and enjoy the process of gaining muscle / losing fat and so on. It doesn’t rule our lives.

Let’s be honest, a Cheat meal has no place in a deficit either. Refeeds yes, cheat meals no.

Call it what you wish, cheat meal, meal off plan BlaBlabla it has nothing to do with a benefit and everything to do with just simply wanting something different whether it be with family or friends etc. Or just the fact it’s enjoyable. Maybe not to you but a “ cheat “ is to the majority.

Let’s not forget if you took away all the members of this site that aren’t looking at taking things as seriously as you, you wouldn’t have many members [/quote]

Woah buddy lol no need for the attitude, you asked for advice she gave her opinion. If you don’t want her opinion then don’t ask for advice

[John West]

I personally prefer smaller doses ED

[John West]

Looking to add as much size as possible so was looking to push food as high as possible and better utilize it for growth and not to much fast storage before slightly backing it down during cruise phase to keep body fat levels in check as going for a 12 month off season

[John West]

My thought process was receptors getting used to the dose after 6-8 weeks so was looking to make final push up before entering cruise phase

[John West]

Do these guys ship to the U.S?

[John West]

How did you like the Yates style? How was your progression over the 7 years?

[John West]

Thanks for the replies guys! I was very happy with the reading as I know it meant my body is utilizing the carbs very well I just wanted to verify lol I guess I was just overthinking. Thanks again!

[John West]

Long as you felt fine all

Is ok bud

What was the exact meal

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Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

The exact meal was Jasmine Rice, Chicken breast, spinach

[John West]

If I was you mate, I’d push up and monitor every 4 weeks for where your Bodyfat % is (as well as checking the mirror at those points/taking progress photos). When you deem yourself as getting ‘too fluffy’, aim for a 2-4 week cut to get you back to your desired leanness and then repeat the above for your bulk.

A long calorie surplus for 18 months will need a few tidy-ups along the way, or you’re likely to see tissue gain slow and fat gain do the opposite
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Insta: @deanharveyam

I appreciate that mate, any tips on where to start adding in food/quantity/rate

[John West]

in my opinion….IF you can get leaner without sacrifice….ie you have the tools to play with and performance is still good …then push a little leaner until you reach the point of diminishing returns…

If you are at THE END of the deficit, food super low, cardio high, strength on the way out…then PUSH UP now and don’t spend anymore time doing down

you look great! and you have the option of either path..so how do you FEEL ?
____________________________
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Log book numbers are holding good sometimes with slight progression

Cardio is 40 minutes 6 days a week

Training day macros:
Carbs: 180
Protein 248
Fats 15
Calories: 1,847

Rest day diet

Carbs: 45
Protein: 248
Fats: 44
Calories: 1,568

I am roughly 11 weeks into my deficit

[John West]

Thanks James, from the photos do you think I should push down a little more before moving into an off-season/growth phase?

[John West]

It was on the INBODY scanner, it reads through your palms and bottom of feet ( I know it’s not the most accurate)

I will attach a few photos for a visual (sorry for the low quality photos I don’t usually take progress photos as I just look at myself everyday) my main concern is the lower portion of my abs and love handles are still holding onto some fat and I don’t want to move into a surplus and they just grow at a rapid rate and I look terrible

Yes I am currently in a deficit, looking to add an immense amount of size so need a very very long off season so I was looking to be very lean to start so body fat doesn’t accumulate as quickly

[John West]

Cheers mate I appreciate the feedback!

[John West]

Is the optimal amount of hours for someone per night different for each individual? And how do you know if you are getting optimal sleep? My recovery and training is going very well but I am tired though out the day at work ( I work 4 13 hour shifts per week) so I have very long days with training at night if the split lands like that