Jordan Peters
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take water intake 2 litres higher, and ensure ur adding a little sodium to meals. the random weight gain could be water retention, as without doubt net energy balance has changed to a deeper deficit.
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whatever you are eating and doing currently is your maintenance, this slides up and down depending on what weight your trying to hold at. if at present you wish to get more fat loss, calculate exact calories eaten in a day, and look to take away 200-300 cals more, and or add in more output from exercise
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totally dependant, whats your current macro breakdown right now, that holds you at current weight ? there are no set macros or a special percentages, it is just 200-300 cals over maintenance to grow
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splitting doses likely wise on training days, 90 mins pre wo and 6 hours pwo
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hey jesse
mtren, and superdrol. they are unreal for strength
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steve, no real benefits really, i just like fruit 🙂 , when i add food, i need to add a little carbs that provide glycogen there especially to the session after a rest day where i run v low carb.
….
my weight is holding at 250ish which is gd, I’m not going to adjust food next week, but rejig the order of sessions.
back/traps/rear delts/abs
chest/delts/triceps/biceps/calfs
quads/hams/glutes/abs
rest
full upper bod
quads/hams/glutes/biceps/calfs
resti still have legs tmo as didn’t swap it round this week, but this is what it will look like.
barbell squat
lying db ham curl
barbell squat
lying db ham
bb squat
lying db ham
bb squat
– 2 mins rest between sets all 8-12 reps, this is a hard 7 sets total when stick to 2 mins rest. the last squat is a killerbanded leg press 3 sets of 8-12
db lunge superset banded good morning 3 sets of 8-12
leg extension
seated ham
leg extension
seated ham
90 seconds between sets, 8-12 repsabductor/adductor superset 15-20, x , 60 secs rest
leg raises x 4
dumbbell curl x 2
cable curl x 2
hammer curl x 1that is going to be fun!!
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hey, mt2 will cause freckles for sure.
100mcg per day is a gd start dose, before bed, to avoid the nausea feeling, plus so it doesn’t effect appetite too much ( if dieting , take it on wake, so it does take down appetite for the day)
tanning beds are a personal choice ontop, i do use them as you then build a colour faster, i go a couple times a week when I’m close to comps i go a bit more. if total in offseason i don’t use any
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seeing as your gyno prone, dbol isn’t a wise choice imo, anavar would be better. dbol will convert quickly and raise excess estrogen levels.
if your set on dbol, half an arimidex 2 x per week initially should be fine, or 20mg tamoxifen a day, or it may need both
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if want a productive offseason and bodybuilding is the present goal, i would re add 250mg test per week now, drop all pct meds, wait 8 weeks and get blood work done and check health is fine, then retake up doses. coming off totally to just go back on shortly after makes zero sense ( i cover this in a video)
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natural production is 25mcg, we don’t need over that at all, it poses no further benefits to body comp, will just increase risk of muscle protein breakdown
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the number of carbs used in these meals is totally relevant to your current carb and calorie needs. so what anyone else uses is Totally irrelevant to what you use. how many grams of fat per day do you use? if at present diet is low fat, if you want to shift carbs to workout perimeter, you will need to adjust down the carb total intake to free up some macros for fats to be places away from the workout window
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josh, i don’t feel they impact on fat loss, but its not clear what the impact of TONS of sweetners are, so as a rule just be sensible with them. a couple cans of drink and a couple jellies a day wont hurt at all
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push session today, the goal here is just to get v strong on everything as always, i don’t count rest periods as much with push work, as it takes away from strength too much. this was about the max volume before any additional work brings nothing
flat barbell press 3 sets 5-8 reps, went back in at 170kg x 8 , wasn’t too bad. looking forward to getting this back up over 200kg 🙂
mid incline dumbbell press 3 sets , 5-8 reps
deadstop narrow grip smith press 2 sets 7-10 reps
dip machine 2 sets 7-10 reps
pec dec 2 sets of 8-12 reps
single arm overhead db extension 2 sets of 8-12 reps
db laterals 2 sets of 15-20 reps
machine laterals 2 sets of 10-15 reps
4 sets of toe press 8-10 repsi reduced todays calories down by 400 on yday. just to match the output, a push session will never be as hard as legs
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apparently yes. i have citrulline in regardless which i like. the new raging full from AD has free form citrulline which i feel is superior
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il be sure to do them next back session we film if it isn’t already on cam
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