[Jordan Peters]

hey guys, thank you 🙂

steve its either pepto pro or isolate, I rotate proteins just to be sure I’m not hammering any one type

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[Jordan Peters]

hey, this looks great, how active are you outside of this set up? has that changed at all? I would keep this as is, and then look to add another 2500 steps a day from just walking ontop of your session, cardio. that plus the slight cal reduction would be great.

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[Jordan Peters]

hey kev, I have taken bits to Greece no problem 🙂

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[Jordan Peters]

hey john, if doubling training you do need to add some carbs to both workouts for sure but don’t totally double your carb intake, maybe do 70g postworkout carbs at each, and the same 70percent of usual intra shake at each, you can keep intra workout protein nice and high at both though as we want to max out protein synthesis at both sessions.
the pre shake you can double up too for creatine and beta alanine, only 5g citrulline though at each, no real need to go over 10g a day

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[Jordan Peters]

I think its best to listen to your coach buddy. I have noticed you do this a lot, you post around on diff forums looking to make changes to your plans that your coach has given you.

intra all that’s needed really is pepto pro, you can add some humapro if wish but a gd dose of pepto pro is maxing out protein synthesis.

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[Jordan Peters]

hgh into during a cruise is a gd idea, as its going to give you something additional to help keep the tissue you have gained, defo keep it to a max 4iu, I favour 2iu am and same pm

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[Jordan Peters]

ok least ur fairly sedentary, try to make sure u sleep extra that day before work, and then defo keep some extra carbs in during that period and then this maybe time for a gd hit of caffeine too, save that for 1 hour pre wo and do 300mg

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[Jordan Peters]

the total looks great matey. there are lots of bars on the market that aren’t too bad 🙂 , lots of really nice tasting ones too

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[Jordan Peters]

morning guys, 255.25 … yday saw me shift off a gd chunk, as I did 11,000 steps on 180mcg clen for the day. legs weren’t even too tired by end of the day, and defo didn’t look flat this am. il take that over an hour liss anyday 😉 .

so food down a bit for the week, lets get nasty now, my glutes are v thin at the bottom and striating well, just need them top to bottom detailed which I have never had.

17g fat out from pre bed meal on training day, rest day fats all are chipped down low now. so cals are roughly 2500 rest day, and training 4250 ish.

TRAINING DAY:

MEAL 1 – 200g salmon, courgette, mushroom, spinach, 25g peptopro – 60P/24F

PRE GYM MEAL – 75g whey/peptopro, 125g raspberries, 67g blueberries – 60P/20C

INTRA – 10g citralline malate, 5g beta alanine, 5g creatine, 50g peptopro, 90g cyclic dextrin – 60P/90C

PWO MEAL – 75g whey/peptpro, 5g creatine, 2 wholemeal bagels (72c) 80g of jam (44c) 55g cheerios, 50g golden grahams (74c) – 60P/190C

MEAL – 200g chicken, courgette, mushroom, spinach, 150g sweet potato, 40g rice, wiggle of low sugar ketchup (20g ish), 25g whey/peptopro – 60P/60C/4F(from chicken)

MEAL – 250g rump steak, 125g avocado, courgette, mushroom, spinach, 25g whey/peptopro – 60P/30F

PRE BED – 75g whey, 24g almond butter – 60P/13f

DURING THE NIGHT – 75g whey, 24g almond butter – 60P/13f

REST DAY:

MEAL 1 – 125g salmon, 200g white fish – 60P/17f

MEAL 2 – 200g chicken, courgette, mushroom, spinach, 24g almond butter, splash of almond milk (25g ish) 25g whey/peptopro – OR 75g whey, 12gg almond butter – 60P/10f

MEAL 3 – 250g turkey, 48g avacado, courgette, mushroom, spinach, 25g whey/peptopro – 60P/10f

MEAL 4 – 200g chicken, courgette, mushroom, spinach, 12g almond butter, splash of almond milk (25g ish) 25g whey/peptopro – 60P/10f

MEAL 5 – 100g keta salmon, 100g turkey, courgette, mushroom, spinach, 25g peptopro 60p/7g

PRE BED – 75g whey, 24g almond butter – 60P/13f

DURING THE NIGHT – 75g whey, 24g almond butter – 60P/13f

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[Jordan Peters]

roman will be on there for sure, specially as I’m helping with his prep and staying with him in tampa to make sure the peak goes well, so il be able to get some gd footage there for you guys, like I just put up with my client mark. obv this is a step up as roman is an ifbb pro, and the peaking protocol we ran last year is vv diff to anything I have done with anyone else, but it works well and roman was the driest by far in his class at the prague pro, but was outmassed. so this time the goal is bring him down slower, we are checking in daily to control his weight and il force him to have random pancake refeeds to stop him getting shredded too soon 🙂

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[Jordan Peters]

upper body session today was gd, I’m still not all that tired considering this has been 19 weeks in a deficit and I still took pbs today, I LOVE training this light, vs 285. I’m going to v slowly push up after this show and try to stay as lean and light as possible while gaining solely lean tissue, see if I can max out at like 265/270 but still of gained 5-6 pounds muscle again, I think its doable 🙂

SO I have decided to launch JP radio, il be keeping it solely to the members section guys, so this is a thank you for everyone joining, and supporting. il get as many gd guests as I can to help educate further 🙂 , give me a week or so on this

also we will have the site ready soon, as an app, for free download from apple store on your phone, so if your a member, you can use ur site on the app version for even greater mobile functionality 🙂

so ye, I suppose we are growing 🙂

thanks guys

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[Jordan Peters]

256.5 still, clen at 120mcg today

lots more detail this morn on wake, v v happy for 4 weeks out. time to get shredded from here

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[Jordan Peters]

hey joe, I have competed in Germany in 2013. but ye this is the first one that’s a big travel for. we ensure we always book appartments not hotels, tbh we never stay in hotels now, always need cooking facilities, know where a gd gym is, a supermarket and that’s it, all ready to rock 🙂

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[Jordan Peters]

carbs before bed again would be ideal matey, so another feed there just before you sleep would be perfect, id go with 30-35g protein from casein, 40g carbs from oats. that will help things a lot

if your a busy guy, keep those carbs in on rest days , let your carbs reflect energy output

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[Jordan Peters]

ok that pre workout meal, go for a really easy addition of fruit or honey, maybe 20g carbs.

and then a great option to bump the post workout meal is just something that you really like, any protein bars you favour? anything you can get in there, which is maybe like 250 cals in a bar, will be absolutely perfect. this is then a really easy thing to pull back out when you do wish to start dieting again too. I tried the new grenade bars after my sushi meal Monday and they were pretty awesome , I could eat one of those post workout effortlessly 🙂

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