Jordan Peters
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keep pushing the food buddy, and the size will keep coming 🙂
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id only want to lower the protein to 25g max a meal. all proteins do add up, so accounting for them to a degree, is wise, but I wouldn’t drop below that amount per meal from complete whole sources of protein with high bioavailability, which is key to maxing out protein synthesis 🙂
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depends if the training day diet is gaining weight/how fast? depends how active you are day to day.
id likely run 1000 cals less, carbs at 150-200g max, increase fats as needed
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push today
flat barbell press 200kg x 5, 160kg x 12
plate loaded upright shoulder press 65kg x 11 / 50kg x 12
dip machine 110kg / side x 12 , 90kg / side x 14
pec dec stack + 10kg x 11, stack x 11
tricep pushdown stack x 14 , 55kg x 15
side laterals 26kg x 17, 30kg x 10, 32kg x 7
single arm cable sides 15kg x 15, 20kg x 12
ez barbell curl 70kg x 10, 60kg x 10
dumbbell preacher 26kg x 7 / x 6
reverse curl 2 sets f 15trainedbyjp@hotmail.co.uk |
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ok, so as my IG post stated, I have been put on the list for the nabba worlds in the pro division.
recap of where I’m at
I’m training 3 on 1 off, have been for 2-3 weeks now, enjoying it a lot and my strength is rocketing! this was the perfect time to pull off 3 x per week frequency, when the log book does what its doing, its a sure thing this was the right call, last time I benched I did 180x 5 during 3 x per week bodypart work, that was V hard. dropped to 2 x per week, and did 182.5 x 5 and it was much comfier. plan today was 185 x 5, as had worked through my 3 rotations of movements ( incline barbell, decline machine press , flat barbell press) .. today hit 200x 5 , and I haven’t put on any bodyweight yet, so its not the fact that I have started to push up. same thing has happened with my v squat, hack squat, pendulum squat, my shoulder press, stiff leg deadlift..literally 15-20kg jump in load, in just 2 weeks…so things are about to get fun as I crank my food ontop
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craig, I’m using cluster bomb by redcon
I don’t use prohormones myself
filip, my second insulin shot is 45-60 mins pwo with food. don’t pin that second shot while still training, you could hypo badly
haydn, sissy squat variations, low narrow stance leg press, leg exensions
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looks great to me alex 🙂
peter, some people are thick at the knee, some more so at the hip, from the way they move, will dictate the way their legs develop.
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With these situations it’s often difficult to run the same foods for long periods of time , so be sure to get as much variety as you can in, within your constraints. I talked with Ben in the past and he mentioned one day foods will sit fine and other days not so much. I have mild ibs and if I don’t rotate my foods as best as poss I know it will cause irritation quickly
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I agree with above , I don’t see any issue at all when it comes to swapping food sources around. Some foods may leave you feeling a bit crappy vs others and then use this feedback to dictate your food choices. When my cals are super high, I use any food source I want ( I like things like sweet potato/ rice etc , so I’m happy to eat those) but if the carbs are 800+ g a day, I’m rolling with cereal, bagels and sorbet to hit those macros.
Once I get down to low carbs in a diet I want the greatest levels of satiety possible , so I then typically use a lot more brown rice / sweet potato to fill me up
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I really like the hip circle, I feel that’s of great benefit, I also like the abductor machine if you have one, same motion as the hip circle really.
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if you feel them more then keep them where you connect with them best 🙂
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push today, I’m still hovering around mid 265 atm, il crank my food up next week 🙂
incline barbell press 1 x 5, 1 x 10
cable shoulder press 1 x9, 1x 10
hammer strength machine press 1x 8, 1 x8 ( this wasn’t needed, will drop it next time)
dips 1 x 10, 1 x7
cable fly 1 x 8, 1 x 10
db skulls, sub max warm up sets in 5s, because of eblow tendonitis 12.5 x 5, 15 x 5, 17.5 x 5, 20 x 5, 22.5 x 5, 25 x 5
side laterl machine 1 x 8 , 1 x 10, 1 x 12
single arm cable lateral 1 x 20
dumbbell curl 1 x 12, 1 x 6
machine curl, 1 x 15, 1 x 10
calf raise 1 x 14, 1 x8strength was decent, once I’m in the flow of this should keep pushing numbers up even more
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I’m not a fan of pre exhausting but I’m not a quad lifter, I’m a hip lifter, so this doesn’t pre exhaust for me, in honesty, it just fires up my quads a little more. if your a quad lifter, I don’t advise leg extension first. how to tell…. if your super thick at upper quad and less so around the knee, hip lifter. super thick at the knee, quad lifter.
I will run 3 variations yup
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hey craig, most people will do fine on anavartrainedbyjp@hotmail.co.uk |
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Hey Paul, everything your doing is Aweosme and I’m so happy to see this approach being implemented as you have made it sound so simple ( which it is) , push up cals slowly / be moderate with drugs/ push up strength and the focus of the question is on food 🙂 …. I hope people take note of this post as I know you will look immense next yeAr from this
So to answer your question , the food is just a number , don’t pay attention to anyone else’s needs. Just your needs, right now your weight has stalled and the only way to push this up is more food 🙂 , your cals are high but this is a reflection of how hard you train 😉
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I’d personally focus on energy expenditure from weights sessions , look at some of the hard upper / lower splits that expend lots of energy that are on the site . And then keep your neat levels high , this won’t negate strength gains in the same way that much cardio would
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