[Maddy]

Hi guys! Rest day today and woke up feeling less shit. Cold and flu to the rescue. I didn’t sleep super well but better than the last 2 nights so I’ll take it. Up for breakfast and then drove back down to London/Surrey. I got back and honestly sat in the bath for about an hour cause I felt a bit shit. Popped out for a quick food shop then back home to do a little work getting everyone set up for the week and final check ins. As the evening progresses I do feel better and better and so fingers crossed if I wake up feeling good tomorrow I’ll be in to train 👍🏼

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[Maddy]

Hiya Tobi, how has this been going for you recently?

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[Maddy]

Hi guys! Watching my sister compete at nationals today. She ended up having to handle herself but it actually worked VERY well for her, she podiumed and got 3rd which is great as the 63s is a very competitive class. She finished with 170kg squat, 100kg bench and 207.5kg deadlift. A really good day! Came back to the air bnb and ordered some Korean food (her fav) chilling and playing Mario Odyssey. I would have trained today, however I woke up feeling ill and slept like absolute shite (maybe 4 hours) hopefully a better night tonight

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[Maddy]

Hiya Callum, the guys have covered it well. I tend to find with bench that if I generally try to keep scapula retracted I’m able to be a LOT more stable.

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[Maddy]

Hi guys! Site was down yesterday but you didn’t miss much from me! Drove up to Birmingham as my twin sister is competing at nationals for powerlifting with British Powerlifting. staying up here for a few days! Up this morning, breakfast and work before walking to the gym. I wanted to get some steps in and the gym isn’t far so killed two birds with one stone. I trained ham and glutes at Foundry Gym (Chelmsley Wood) really nice gym! Mostly hammer strength stuff so different from my usual kit. Had a great session. Walked back to the air bnb, work, meals, now chilling playing Mario Kart before my final meal!

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[Maddy]

I don’t personally have experience with this or have much of an opinion on it. I think the principals of lifting accurately, no ego and utilising carbs intra is great. Honestly you can get very good results just by keeping things really simple. If you’re in a position where you want/need to put on a significant amount of muscle I wouldn’t even worry about hyper specific protocol like this.

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[Maddy]

Hiya Mads, what’s the initial question here? I understand you’re waking up earlier but if you feel fresh and ready to go, performance in the gym is still good and you’re making progress I don’t think there’s a problem. 16.3 kg in 6 weeks is quite a lot of weight to pull off in a short space of time and so the stress of a diet (on your body not necessarily your mental) can mean sleep is a little disrupted or maybe not your norm, but if all the above is well then you’re good. Yes, more sleep would be ideal but again, if all the above is well then you need not change anything.

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[Maddy]

Hi guys really busy day today and unfortunately not everything got ticked off but that’s tomorrow’s problem! Up for a walk, breakfast, packed orders for mad and check ins with clients then in for quads and glutes. Really good session! A rep added here and there as well as some matched sets. Back home to post off orders, quick food shop and more client work and calls then popped over to my grandmothers to spend the evening with her however she’d taken herself off to bed! Back home to wind down. I’m very much ready for bed

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[Maddy]

Hi guys! Travel day back today! Spent the morning in Bulgaria and headed to the airport late morning. Flight back home and then faced a lot of delays getting the trains back. Straight to get a small food shop and then work! Check ins and client feedback. I have a few mad orders to pack that shall have to wait till tomorrow as I’ve missed the pick up for packages today. Hopefully not too much of a late night tonight and then catching up on work tomorrow 👍🏼

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[Maddy]

Hiya Nicholas!

I am in agreement with the guys above! Well done on your first competition! I hope you had a great experience on shoe day as well as prep on the whole! You brought a great package for a first timer you should be proud.

As for areas for improvement, more muscle everywhere is the goal here. Don’t find that discouraging, it’s a good thing. Take your time pushing up bodyweight, progress lifts and have fun!

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[Maddy]

Honestly Emil, I feel if you struggle with adherence previously, putting yourself in a position with extremes will require you to adhere very strictly and could likely put you in a position where you struggle again. You could find yourself spinning your wheels. Aggressive dieting is okay for some and can be a useful way of going about things but I don’t feel this is suitable for you.

What I would suggest is a longer diet where you slowly have your bodyweight come down. Have phases where you maintain and possibly have a break from dieting and then continue to pull off more body fat after. If you struggle constantly, I can’t tell you how beneficial it would be to have a coach guide you. All of the TBJP team are coaches who help lifestyle clients as well as competitors.

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[Maddy]

Hi guys! Day 3 in Bulgaria and it’s been a sick one. Up early this morning to get over to buzludzha to see the big UFO/bowl and spoon. (Apparently that’s what it’s sometimes called) super cool to see, very cold very windy and icy! Headed back to Plovdiv for the afternoon to hike up to a monument, a little bit of work in the hotel (check ins) and now out for the evening!

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[Maddy]

Hiya Sonia! I agree with the guys above. For the most part; if you’re progressing lifts, performing them accurately and consistently, there’s no need to change a thing! Keep doing what you’re doing.

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[Maddy]

Hi guys! Day two in Bulgaria and I’m currently on the bus to Plovdiv. A walking tour this morning so steps are already WELL hit! Likely get there in a couple hours then explore some of Plovdiv for the evening.

I’ve had a few people ask if I stay ‘on plan’ while I have trips away. My answer is, sort of/no. Usually while I’m away I don’t train, but I do keep very active, I walk a LOT and I’m relaxed with food but don’t eat past the point of satiety. I usually always come back at the same bodyweight/composition or just a touch above or below. A week back in routine has me right where I left off. If I’m away and I’m prepping; that’s a different story. I’ve done it before literally a week before peak week. Not ideal but can be done!

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[Maddy]

Hiya Alessio, the guys above have given some really solid advice all in all to bullet point and echo what has already been mentioned;
– Track your steps and aim to be consistent with them. Even if you need to go out for a walk after work/pre work.
– Assess your bodyweight. If you are consistent with food/your kcals/macros (you need to be) you’ll have a good understanding of whether you need to lower them or keep them where they’re at to continue progressing.
– Assess your visuals and bodyweight. Generally speaking, if bodyweight is continually coming down and visuals look leaner. You’re doing what you need to do.

I wouldn’t take took much notice of machines that give you a BF reading. You can make progress without this data. Lots and lots of people do.

All of the above needs a level of consistency to achieve. If you find you spin your wheels and keep struggling. Hold yourself accountable and get to the root cause of why you fall off. Only YOU are able to get the progress you want by choosing to do the things that align with your overall goal of dieting.

If you continually get stuck, consider hiring a coach that can help you. (All of the TBJP team are coaches for lifestyle or competitors)

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