Jordan Peters
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Great to hear Ian 🙂
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There are studies to support foam rolling/ active release pre training has increased contractile strength, whereas stretching pre decreases it, so always stretch post. Stretching post will also aid in additional blood flow as will occlude the muscle when it’s trying hard to get blood to it, once the stretch is ceased , the body supercompensates by driving additional blood to the muscle
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Blood tests will flag up markers out of range. Anything that comes back skewed needs addressing
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What are your current caloric needs? Work this out by running a food diary for next three days, Jot down EVERYTHING you eat, look on back of food packs and add up calories.
Let’s say your taking in 3500 cals a day. Your protien set at 1.3g/pound. So let’s say you weigh 200 pounds , your protien needs are 260g
Then work out what Calories of fat you have left to eat.
260g of protien x 4 ( protien is 4 cals/g) … 1040 , 3500-1040, devided by 9, leaves U 270g of fat.
So devide evenly over 7 meals , would be 37g protien / 39g of fat per meal.
From here you then drop food, Inceease energy expediture to drop into a cloric deficit
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I ran a high fat v low carb diet for my first ever prep, I dropped fat well but ended v flat indeed. I personally feel some carbohydrates are essential
Food choices, salmon, trout , omega eggs, grass fed beef, nuts, nut butters, oils, avacado
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Hey Mel,
I know Corinne drops all these things in prep totally. I keep in the odd Pepsi Max when go to the cinema. But on the whole I drop them out too.
I think if it stresses you out, having them , then drop them. If on opposite end your stressed because want something flavoursome then keep them in a little, whatever is going to keep you as stress free as possible is best, as I don’t feel they directly have any large physiological effects, but psychological effects at the back end of prep are very real and potentially detrimental.
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Hey buddy, I would add a little bcaa/eaa just before training, then add a little again intra. So total across the peri is higher then just 15g IF pwo bloats you. I don’t have anything pwo, I just have 100g workout food by genetic supps with an added 30g cyclic dextrin. Totals me 50g aminos ( from pepto pro bcaa etc) and 67g carbs from cyclic dextrin. An hour pwo I start my meal which is jasmine rice and white Pot with whatever meat I have chosen ( atm it’s been ostrich, bison, buffalo)
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Another week down, time for me to crank up my supplements a touch. Should see me able to keep recomping.
Full body work today
Hit me with questions guys, I can’t help if you don’t ask 🙂
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Hammer curls are my fav, I don’t do them often anymore, but they IMO target it the best
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Yup superb results, If I’m at a place where my gut needs help. I will use bone broth a couple times a day, and have some Kombucha tea a couple times a day. Sauerkraut with some meals. The genetic supps pro biotic is superb and helps a lot too
trainedbyjp@hotmail.co.uk |
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Tom, that ruins all our minds don’t worry, myself included
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I wouldn’t get up. What I did when doing am sprints is when I wake In the night for a piss, I would drink a litre of water to ensure In hydrated, then up 20 mins before I would do sprints, 10g bcaa in another litre that I sip until I start, then food as normal. Hydration is a big factor to performance with sprints
trainedbyjp@hotmail.co.uk |
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They are a lot of fun. The Ebook is without doubt a worthy investment as its only 13quid.
trainedbyjp@hotmail.co.uk |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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All going good and body held out well in the last lower body session. My leg has healed up fast so should be able to smith squat Saturday, not my fav but means I can focus less on stabilising and more just ensuring I don’t re hurt myself
trainedbyjp@hotmail.co.uk |
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Hey buddy, cortisol isn’t something you can avoid from training , going into sessions lowering it pre wo maybe of benefit, but it depends on goals. If at that time frame the diet needs to be void of carbs to maximise fat loss then so be it. Pwo to help lower cortisol I like vit c , ashwaganda and liquorice root extracts. Genetic supps do a good product called cns recover.
trainedbyjp@hotmail.co.uk |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.