Jordan Peters
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Hey buddy, all being well any barbell row variation will suffice or dual armed bent over dumbell row 🙂
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Fats pre bed will slow food further and help stabilise blood sugar levels more so. I like nut butters for additional fibre , and I find sleep is improved when using other macros aside from protien alone.
Protein alone pre bed is ok, but I would want to keep something in there to spare the protein in a diet phase as long as I can. Remember proteins role is repair and rebuild, so carbs or fats will provide energy so to speak, so the body is less inclined to convert protein to glycogen for energy.
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Swap them out for same macros from fats and see how you get on. If energy flops big time and days become a chore and session intensity drops, re add them
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Cannot beat aiding smoothies to diets when hungry, fills me up a lot 🙂
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Hahah great post
And yes cheat meals do have to be earned with me 🙂 , but i like to work tastier food into diets once on a roll with things like did with yours this week jack 🙂
As jim mentioned Piedmontese beef is a god send. That to me is a cheat right there in a good bun pwo 🙂 , lovely stuff
I favour sushi mostly and a good quality burger. There is a place in Laughton in Essex not far from us called two kitchens and it’s where we go for sushi. They do wagyu ( spelling) beef burgers on brioche bun, get them to chuck some avacado in there and that kills gourmet burger IMO, I had the foods laden with sodium that are from fast food chain restaurants
Offseason I like to use dark choc , more Greek yoghurt, more nut butters on a daily basis – this keeps me sane and within my macros.
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250.6 this am, weight is up a good wack this week, in sync with the big lift progressions
Hunger is crazy high.
Back calipers down nicely now 6.5mm sub scap which I’m v pleased with as lowest I had that for Brits was 6.2mm. Will get sub 5 this time for sure
Abs are 4.4, quads 4.6 , Tri 3.9
All calipers with harpendens – anything else is pretty rubbish for consistency
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Hey Boris, core strength will come from heavy compound free weight moves, master your front squat and barbell row and heavy walking lunge and the core will strengthen hugely if ensuring it’s engaged during these movements
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I would likely have you run keto until at a bodyfar closer to 15 percent then re intro carbs, keep refeeding from time to time to ensure you spike metabolism and leptin, but keep carbs out and really just Stay patient and push your workload as much as can. Once your in the position to add carbs your body will then keep changing and take you to ten percent
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I don’t periodise progressive overload, I progress a move until I have totally stalled on it, then I drop it from my programming , it gets re visited at later date and always will re progressions surpass previous max loading
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Arms tonight was good , sessions are still fun, it’s a good thing I love training as 11 weeks into twice day sessions is taking it’s toll. I think by end of this I will sleep for a week lol
Barbell curl 81kg x 6 , 62.5kg x 8
Alternate curl 32.5kg x 5 , 20kg x 10 , 15kg x 10 drop to 10kg x 5
Rope pushdowns x 12
Deadstop skulls 70kg x 6
Rope pushdowns drop set x 12 to 6
Deadstop skulls 50kg x 8
Single arm curl superset with single arm pushdown x 12 / x 8 drop to 4
Five sets of ab crunch machine , then five mins Fuking about posing , put a pic on Instagram. Time for a hair cut I think 🙂
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Uni lateral training is defo best, focus on where your applying pressure through the contraction and eccentric portions of the lift as that will dictate what head is recruited more so
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As I said in my q n a , I feel all sessions should have some strength work, the percentages depend on the phase your in and how hard can push strength. All sessions should also incorporate assistance work that follows typical hypertrophy work, don’t fixate on combining ‘programs’ , just work on what you need to Improve strength wise, then focus on what you need to improve from an aesthetics perspective
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Pleasure as always 🙂
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There is data to suggest the body then utilises fat more efficiently as an energy source by leaving carbs out of meal 1 , I feel it depends on the persons body type and their insulin sensitivity , if you struggle to lose fat, I would say leaving it out of meal 1 is wise , if fat drops easy and you struggle to build or retain muscle I would favour carbs at meal 1
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You won’t lose any in the pan tbh, food soaks it all right up.
When someone is lean like you are tom, I like to intro coconut oil slowly from the off, and over a period of a month of rebounding build upto 20-30g a day.
Adding 5g to each meal is ideal
In a really ideal world, you would then have this as a staple that you don’t then adjust in next diet, so your then always providing your body with the essential fats that coconut provides , it stays in my diet I use it pre my second weights session. I didn’t manage to get it in as much as I would of liked in my last rebound as I was v carb heavy due to the approach I took, This time il be using a little in each meal
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