[lara.tasharofi]

hey everyone
legs today even if I trained back yesterday this was no big deal since I sepearte my lower back movements from my pull sessions.
I have an extra pull/leg rotation 😉

todays exercises:
seated calve raise
standing hamcurls
pendulum squat
horizontal legpress
single leg legextensions
glute ham raises

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Caloric deficit !

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hi Borja

Personally I wouldn’t for a multitude of reasons – firstly whole milk is high in fat and thus will slow digestion, whereas whey is fast absorbing. Doesn’t make sense unless you can eat for a long old while after consuming. In addition, this will likely bloat you depending on how much milk you use and a lot of people can’t digest dairy properly anyway.

I’d elect for something a bit lighter, preferably a simple carb source along with your protein shake – Cereal mixed with whey and almond milk, bagels, sorbet, banana, dextrose etc. Something along those lines should do the trick.

Do you currently have an intra workout as if you do, I would leave the shake altogether if I’m going to eat 60-90 mins after?

____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

________________________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

Yes Sam could not have said it better

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

How does your diet currently looks ?
Fats from nuts, avocados, oil or salmon will def help you to increase your caloric intake. Add them to your breakfast and your last meal, pre and post workout should be higher in carbs

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Sam King wrote:

Hey Sam !

High carb day was awesome but I’m tired as hell right know going for a pull session in about one hour and hopefully my pre workout will help,it’s prepare from trainedbyjpnutrition so I guess there will be no problem to kill this session
I noticed that chest supported rows are way more heavier Than in off season but I will try them later maybe those extra carbs will help
The goal was to bring a denser package this year so I’m happy with my progress so far
So did you decide to compete or do you start your off season/improvement season ?

___________________________________________________________________________________________

Great stuff Lara. Yar, you’re in good hands with that pre workout. Very lucky getting it on tap! I just make my own pre-workout from the raw powders as know exactly how much of each ingredient is in each serving then.

Love chest supported rows, especially on a slight decline with a barbell. How did they go yesterday? Noticed you trained pull yesterday and legs today – any particular reason or do you just enjoy destroying yourself haha?

Definitely achieved the goal of a denser package. Be soon time to re-evaluate and see where else needs to be improved next, obviously after the competitive season draws to a close.

Today is decision day on whether I will compete or not!!
____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

________________________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

[/quote]
Yes Sam yesterday pull and today legs but my pull session didn’t include any lower back loads so no problem with training legs today !

Energy and regeneration are good so the session was great! Didn’t even need my headphones during my workout because my new gym is awesome I mean the music, the people and the equipment are enough to be motivated!

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hey everyone !

Great pull session today but know I‘m fucked ????
Feeling full and good ????
Today’s workout

– lat pulldown wide grip
– chest supported tbar row
– wide grip cable rows
-low row machine
– incline reverse flys
– bicepscurls (machine)
– seated dB curls
-abs

Tomorrow legs ! ????

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hi Michael,

Enjoying following the log! Couple of questions.

1) How would you describe your training style? Sets, reps etc.

2) If you had to criticise your physique, what bodypart needs the most bringing up?

3) If you had to round up 4 people for the hardest training session of your life, who’d they be?

4) What’s your job?

5) Favourite post show treat?

First of all: thanks mate. Great questions. Really appreciate them.

1) training style is a lot jp based. Mostly 2 working sets all out to failure. One loading and one backoff set. Sometimes when i feel a benefit of doing a 3rd set i go for one.

2) I think my back has improved a lot but is still a weakness compared to chest and shoulders and my pretty wide frame. And i don’t really like the shape of my arms. And yes overall mass can always be more. ????

3) this one is very very critical for me to answer because i trained with so many great ahletes from around the world. I admire @kevinstuetz for his unbelievable work ethic. He’s definitely one of those. Anr i personally like women. It sounds strange but i believe the have a much higher pain tolerance than most man. @lara-tasharofi is definitely a machine in the gym and i love training with her. But like i said there are many many more. Sometimes normal gym members which aren’t really comeptive athletes but the kill them each workout and i love that. It inspires me a lot.

4) I own a gym here i Austria. So at daytime i’m a full time daddy because i have a little son and my wife is working and in the evening i work in my gym.

5) to be honest i don’t have any favorite treat. What i enjoy the most is having a good meal with my loved ones without having to weigh my food. ????[/quote]

Hahaha thank u Michi ????????????

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hey Sam!

How you´re doing? I saw you trained 3 days in a row, hopefully th e pull session was also successful let me know if you´re competing in october, or what´s your pros and cons

Heya Lara

Not too shabby thank you. I know, not ideal by any means but it was the choice between 3 days on or 2 back to back rest days. Definitely don’t make a habit of it, although I did do 3 on, 1 off a couple of years back. Brutal! Indeed it was successful, be looking to write up the session shortly.

In terms of competing, I have given myself until Wednesday to commit or go full off season. Condition is holding well, even with increased food and body is ticking over nicely.

Pro’s would be coming in on a high with momentum behind me, I’m in the judge’s minds, it is only around 8 weeks so no major diet upheaval/stress, get compared to some of the best in the country, great experience wherever I place, good way to round off the first year of competing, get outside of my comfort zone, enjoy the process again with a slightly different mindset as I know how the federation ticks (I had never been to a show before my first).

Cons – Nearly a full year of dieting, putting life on hold, further expenses, the OH’s 30th bday in early October, distance (4 hour drive), may be very little to gain and depending on result may have a negative effect on mentality.

As you can see, far more pros than cons but ultimately I want to ensure my OH is comfortable with me doing this as my relationship and her wellbeing come first. Not under the thumb or have to get her permission, quite the opposite – just a frank and adult discussion to ensure both parties are mentally and physically prepared for what may happen next.
____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

________________________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

[/quote]
Hey Sam !

Good to hear you doing well after 3 days of training 🙂
Yes there are more pros than cons but as you said your relationship and the wellbeing of your loved ones should always come first !

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

I would do refeeds, maybe two days if really necessary, Imo a whole week off is too much

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Sam King wrote:

Hey Sam ! Today was a really great pull session and these two days where though (low calories, too much time ) but def worth it !

The wardrobe is SO COOL a big mirror in our home office could not ask for more during prep

You will def have a great leg session tomorrow, which exercises are planned ?
Btw I also train legs tomorrow

Hi Lara

Low calories are no excuse – if you want it, you will get it! You know the TrainedbyJP mantra by now.

I trained legs yesterday as that was my first day back. Full breakdown in the log of course but a really good session – hacks and leg press were the main compounds. I have a Watson hack squat at my gym, terrible machine haha. How did your leg session go today?

So this new wardrobe sounds like an absolute game changer! Might want to keep it to yourself, lest your rival competitors catch on.

____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

___________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

[/quote]

Hey Sam !

No excuses just informations
Leg session was really great, felt good and smashed some pr‘s (hacksquat and rdls)
I do not know the Watson hacksquat ! Not good ?[/quote]

Good – just making sure haha.

Great that you’re still smashing pbs. Any movements starting to stall and/or any that you are thinking of pulling out of the rotation i.e. risk vs reward, stalled movements etc?

I wish I didn’t know the Watson hack squat either – it is horrendous. I can’t explain it, you just have to have a go yourself to judge. The weird thing is it feels way better with a reverse stance as can really overload it. With the standard facing out version, you find if the movement is slightly off then the carriage catches. If you’re nearing the end of your set, down you go. I’ve had it before where I repped out 15 first set, then second set I was stuck in the hole after 2. Reset the carriage and managed a further 10 after. Really annoying haha.

Looking fabulous Lara. Disappointed these weren’t taken using your new wardrobe mirrors haha. You can see everything is there and coming through nicely. Someone’s definitely been focusing on their density/thickness movements.

High carb day, whoop whoop! Always find I’m hungrier and that I can eat every 1.5-2 hours on a high day. Body’s like a sponge!
____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

________________________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

[/quote]
Hey Sam !
High carb day was awesome but I’m tired as hell right know ???? going for a pull session in about one hour and hopefully my pre workout will help,it’s prepare from trainedbyjpnutrition so I guess there will be no problem to kill this session ????
I noticed that chest supported rows are way more heavier Than in off season but I will try them later maybe those extra carbs will help ????
The goal was to bring a denser package this year so I’m happy with my progress so far ????
So did you decide to compete or do you start your off season/improvement season ?

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Prep is going well I can say, just the mental battle at the moment. I am competing in the classic physique division but as a junior and novice. If I were to step into the open I need to bring in a bigger package.
____________________________

Instagram: @rikaki_katori

Yes prep is full of ups and downs, mentally and physically. 2 weeks ago I was totally lost and tired, know I’m feeling better but I know the last few weeks going to be tough. Keep going Han

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hey Sam!
How you´re doing? I saw you trained 3 days in a row, hopefully th e pull session was also successful 😉 let me know if you´re competing in october, or what´s your pros and cons

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

when you start doing cardio and your daily output increases you will see changes..later you can reduce calories slowly but only
if you stall for a longer time. you are not doing a competition so bf percentage don´t need to be very low, there should be no
problem to maintaining strength during your cut

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

after yesterdays push session I sent some pics to my coach and he decided to do a high carb day for today (500g total carbs for today)
my meals will be :

meal 1

130g oats
180ml eggwhites
2 whole eggs
100g fruits

40g P/ 104g C/ 26g F

meal 2

100g lean beef
400g potatoes
100g veggies

35g P/ 81g C/ 3,5g F

meal 3

200ml eggwhites
100g cream of rice

35g P/ 81g C / 3,5g F

meal 4

100g chicken
100g rice
100g veggies

35g P/ 81g C/ 3,5g F

meal 5

100g grit
200ml eggwhites

35g P/ 81g C / 3,5g F

meal 6

100g oats
150ml eggwhites
100g fruits
2 whole eggs or 20g almond butter

40g P/ 80g C/ 23g F

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

keep it simple nothing baked, just salmon, tuna , shrimp sushi great protein and carb source

follow me on Instagram: lara_tasharofi_ifbbpro