Maddy
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Hiya Karol here’s some basics to help you have a little more structure!
– Plan your day of food; this will make it so much easier to make sure you do eat your meals and are prepared for the day ahead. Missing meals is a no go for recovery and growth.
– Try and space your meals (and protein) evenly through the day to help with digestion. It’ll mean you don’t feel super full or super hungry that way.
– Eat protein in each meal! That’ll help you hit your protein goal.
– Base some easily digestible carbs and protein post workout – Cream of rice is fantastic and TBJP has many flavours as well as my fav choc pistachio whey iso
– Know your macros and try stick to them! This will make it a lot easier to make adjustments over time.
– Pick foods you ENJOY and put effort into your meals. It makes the whole process so much more enjoyable and you’re more likely to stick to your meals if you enjoy them!
If you’re unsure of where to start with your macros, send over some pictures via the app or we transfer and we can give you some guidance but keep in mind it may need to be amended over time AND it’s down to your preference and how your body responds.
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Hello hello
Full laptop day today and I pretty much did it all standing up for the sake of my SI joints. Feeling like I am well and truly slowly on the mend! Check ins, editing and short walks today not much else to note! In tomorrow for legs and I’ll be adjusting the session as not to aggravate my SI joints further. I’ll note tomorrow what I get through and hopefully wake up feeling a little fresher.
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Hiya Anson,
I’ve just had a look through your split. I know you’d like a response from Jordan but I’ll give my input regardless! For years I’ve trained full body and have read the fortitude training manual and learnt so much from it. Don’t discount it to be something for only the most advanced lifters as you can learn so much from this training style and from trying some of the intensifiers like MRs. The pump sets are mostly incorporated as a way of increasing frequency without having to do loading sets for all body parts every single time you train them as it’s unlikely you’ll recover OR be able to give your full effort/intensity to the sets.
Training full body eod is a great way to put on a lot of muscle all round. As you’re a beginner, a lot of the time you just need to get stuck in to training and then learn for yourself where you may be lacking. It’s great to have someone ‘critique your split’ however your physique will dictate where adjustments may need to be made and for now you just need to get stuck in and continue your muscle building journey.
As you are a beginner, your split looks just fine! Lots of variation and a good mix of compounds and isolation movements. Next you’ll need to see if you recover from this and work on pushing yourself to train hard with good form. Training hard and with good form is something that you should constantly work to improve on.
As for hip thrusts, I would put them in after RDLs on your secondary leg day and another squat variation you could try Is a goblet squat on the belt squat using a V bar attachment. Or perhaps think about incorporating a split leg movement such as a lunge or Bulgarian spit squat as I do feel that for glute and quad development these are very beneficial. You can also try doing a skull crusher for triceps.
You have years ahead of you to keep building your physique. My advice is that you get GREAT at the fundamentals of building a physique; Learn to train HARD, train with good form, eat enough so you can recover well, make sleep and recovery a priority and stick to your plan for a long time. If you’re doing all of the above you WILL grow. Don’t get too caught up in the minutia of training as while this might seem harsh, you’re not YET in a place where it matters so much!
Keep building your physique and the time for specificity will come!
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Hi guys, the usual Wednesday today! Up and out for a walk and then work and breakfast. SI joints tightened up massively while having breakfast again and so laid down on the sofa to continue work and then in for hams and glutes. Deloading for the rest of this week and typically for me that’s by heavily adjusting volume and maintaining intensity. I know most people hate deloading but when you NEED it, it’s almost like you’ve been treading water for a bit too long and you need to fucking put your feet on land again. Training done and then off to my lovely grandmas for tea and a chat and then back home to finish off client work and brace myself for edit amendments. Finally ready for bed and hopefully tomorrow will be even less challenging on my back because it’s a fat laptop day and I’m not looking forward to sitting down.
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Hello hello guys happy Tuesday. My SI joint pain has been at it’s all time ✨worst✨
Up and out for a walk and then it was all downhill after I sat down for breakfast. Lots of rolling a tennis ball and some releases to help me get through the day as well as standing up to do check ins and editing. Towards the end of the day it’s not as intense but absolutely not going crazy tomorrow in the gym. It WILL ease off it’s just a matter of patience and actually pulling back. After looking through my logbook I’m pretty sure axial loading right now is just a fucking no go so a week away from compounds to let this ease off should do me wonders. For the rest of the night I’ll be lying down 🥲👍🏼Instagram - lulubellelifts
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Hi guys happy Monday!
Today has been a mixed bag. Up for a short walk and breakfast and then some client work. In for quads glutes and a smidge of back. Honestly not a fab session. I feel rather beat up. Was feeling pretty good at the start of the session with rehab and leg extensions and then from compounds it was down hill. My SI joints were an absolute nightmare. Pretty much got through the session and adjusted as needed but I hear my body loud and clear. I’ve looked back through my log book and noted for some time now (a month, maybe two) that as I’ve noted SI joint issues and it’s progressively gotten worse. Pulling back for the rest of the week and giving myself the rehab I need. There’s no point ‘pushing’ something like this when realistically pulling back/deloading for a week maybe 2 will be SO much better for me in the long run. It’s not my first time experiencing SI joint pain and pulling back from it but this does feel pretty gross. So far for the rest of the day I’ve struggled to sit full stop. I’ll adjust the week and assess next week if I need to hold off a little longer.
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Hi guys, just like that the weekend is coming to an end! Had an absolutely MASSIVE lie in today. I’m assuming I needed it! I usually avoid having too long of a lie in especially in off season as it always proves tricky getting in meals without my digestion getting fucked. Went for a short walk, got clients set up for the week and caught up with some of the olympic weightlifting. Very chill day doing hella laundry and then an off plan meal in the evening. Serbian food so lots of meat! Now ready for bed x
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Hiya Alexandru,
I’ve had a look at your pictures and I agree with the others above! You’re not complete fat I think you just need a little more time. It’s super normal for some to experience their legs taking a little longer than upper to lean out so in my opinion stay the course and keep pushing along. In 4 weeks you can make some difference so just focus on that for now and do your best to control recovery and fatigue! By all means, send some more pictures through on a we transfer link in a couple weeks so we can see your progress and if you have any other questions just drop up a message 👍🏼
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Hiya Anson,
Allison hit the nail on the head there!
It may be helpful for us to know how you’re structuring your current full body split so we can help you incorporate movements to ensure you’re hitting your glutes completely. Hip thrusts and RDLs should be fairly easy to incorporate so if you need some help doing that let us know!
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Hi guys happy Saturday! Had a lovely lie in today and then a short walk as usual. In for hams and glutes and it was a pretty good session! Did a little client work and then mostly chilled for the rest of the day! feel quite a bit better after seeing Lauren yesterday and so tomorrow Is another rest day and then the training week starts again!
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Hello hello! A little bit more of a chill day today! Up and out for a walk and then breakfast as usual. Emails and a little client work this morning and then an ever so slightly later start to my full leg day as I was booked in to see Lauren for some body work after training. Training was great. I was feeling a little beat up after a string of some not so great recovery over the past two weeks. Lauren confirmed that my glutes were very very tight alongside my lats, lower back and basically both legs. I felt pretty good leaving and will most likely feel even better tomorrow. Finished the day off with client work and a short walk. In for has and glutes tomorrow!
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Hi guys,
Just finished my final meal of the day. Today was a rest day and an absolutely FAT laptop work day. Started off the day with a short walk and breakfast then straight into check ins. Had a meeting before lunch for a shoot consultation and then straight into editing. Tried my best to get up and stretch every 20-30 mins as I do find I get really really tight and uncomfortable just sitting. Finished editing for the day just in time to watch the mens weightlifting. Amazing to see. Sorting out bits for an event in October at a Yoga show with MAD. It’s the first I’ll be doing at this scale and so there’s a lot more moving parts! Exciting but I do feel a little overwhelmed with workload. I’d rather be busy than bored! Ready for bed now and excited for legs and to see Lauren (osteo) tomorrow
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Hi guys!
Just finished watching the olympic weightlifting and I’m gassed. I can’t wait to continue watching the other weight classes and then finally the big bois.
Solid day today, out for a walk and then breakfast and a little work. In for hams glutes and delts today and all was well! I’ve booked in for some body work on Friday as I’m feeling a little tight and want to touch base with Lauren (osteo) with my current groin situation. Popped over to my grandmas for a tea and to make her some lunch. After that back home to continue editing and watching the weightlifting! It’s late but I’m yet to finish my last meal then bed!
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Hiya Ben!
I’ve seen various people on socials use it and the guys above have given their opinions on it.
Just thought I’d mention, from a cost perspective, it’s a lot more affordable to buy chicken breasts from a supermarket and prep them yourself. 1KG at GSN is £10 (not including postage) 1KG of Sainsbury’s Chicken breast fillets (skinless boneless) is £6.49. Obviously there’s the effort of preparing it yourself but in the long run you save a little and season how you please!
I have used other meal prep previously and have commonly found it affects my digestion. I get a lot of bloating and gas when reheating proteins that have been pre prepped or frozen. Cooking at home seems to suit me better!
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Hello hello!
I was fairly sure I updated my log yesterday… obviously not!
Monday was fairly chill! Just the usual work and then in for quads glutes and a teeny tiny bit of back. I VERY RARELY train with anyone but I trained with a friend Neca. We’ve been friends on socials for a minute now and finally got a session in together. She’s a Wellness competitor and 4 weeks out from her first show of the season. She trains bloody hard. It was a great session and opened my eyes to the progress I need to make this offseason. We did some posing afterwards and my god I need to do some serious work! Back home after to start editing and made a lot of headway.
As for today, Tuesday 6th August. I woke up not tooooo sore! A touch but better than last week! today was a fat laptop day with check ins, editing and meetings. Went for a short walk in the morning and a short walk in the evening. Nothing super fun but such is life. In for hams and glutes tomorrow and I’m fired up to get BIG (realistically it’ll be a smidge bigger than I am already but let me have it)
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