[Rhys Gregory]

Hey guys so today is Sunday which is, as I said last Monday, my “check in” day on here. I’m doing this more so to keep track of certain simple variables such as weekly weight fluctuation (to make sure I’m gaining at an acceptable rate) and to reflect upon each week from a bodybuilding perspective, as well as set objectives for the next one.

My weight this morning was 158.2lbs, 4lbs up since the last update but I do feel like this is a fluke weigh in. My 3-day average is 156.1lbs which is probably more accurate. So I did reach my goal of gaining 1lbs since last update, if anything I’ve gained a tad too much but I’m not too worried as its only slightly to much. 1lbs per week is the goal. I’ll continue with the same diet set up this week and assess how my body has changed next week. Ideally I’d like to have my 3-day average in the high 156lbs next week which should be pretty easy to be honest. Kcals are still pretty low so plenty of runway to increase food if need be. Macros and expenditure are outlined below.

Current Macros: TD- P170 C320 F70 (2500kcals)
NTD- P170 C205 F90 (2310kcals)

Steps: untracked

Cardio: 30 mins on NTD (4x per week)

I’d made clear in my last update that I had really been operating which around 80% dietary adherence levels due to lack of preparation. This week I have improved in that I had a chicken stew when visiting my Mum on Monday evening and my normal off plan meal on Friday, meaning 33/35 of my meals went according to plan. So this week I can confidently say I had 94% dietary adherence. Much better than last week 😊

Therefore, my objective this week is to only have 1 off plan meal on Friday, that’s all. I know I’m not dieting to get shredded or anything and am looking to add size, but regardless of the dietary phase I am in, if I cannot keep to a plan, I am simply wasting my time. It’s akin (imo) to dipping one toe in the pool, and not going fully in.

Training this week has been ok, I had an absolute stormer of a DC Style Lower session on Thursday. Hit a massive 3 rep PR on my heavy set of Smith Squats hitting 2pps ass to grass for 8 reps! However, todays upper session didn’t live up to expectations. I lost a total of 2 reps across my rest pause sets on Incline BB Bench and Shoulder Press Machine, but I have an idea as to why that may be.

As I’ve previously mentioned I Am following DC training (2 way split) by Dante Trudel, typically this sees the trainee training 3x per week (Mon, Wed, Fri) with Tuesday, Thursday and the weekend as rest days. Last week, before my previous update I had missed a session due to work commitments and so my split fell onto different days this week just gone. Thursday’s lower session was my 3^rd session of the week so usually one would be required to take 2 rest days after this session, but in an attempt to re align my training days to Mon, Wed and Fri as they were before, I decided to just take one rest day and train Upper today so I could train again on Monday. I do believe this is what caused me to fail to even maintain previous numbers on my pushing movements today as I have had one less rest day prior to this session than I usually would have. Not only that but this session came off the back of my absolutely brutal lower session on Thursday.

I can really see now why Dante only prescribes 3 training days per week when doing Upper/Lower DC Training and if your not taking advantage of the 4 rest days, you will struggle to progress your lifts. So my plan now is to take today as a rest day as well as Monday, and then change my training days to Tuesday, Thursday and Saturday with Monday, Wednesday, Friday and Sunday as rest days, then after I eventually go through a DC “cruise” phase I can re align with Mon/Wed/Fri.

Training: DC Training 2 Way Split (Lower = Biceps, Forearms, Calves, Abs, Hamstrings and Quads/Upper = Chest, Shoulders, Triceps, Back Width and Back Thickness)

[Rhys Gregory]

Ok so here we are, last update was August and was looking forward to the bulk. Here I find myself in October, between 4/5 lbs up from the last update.

A lot has happened since the last update. I’m now a full time bus driver (again) so shift patterns have been absolutely all over the place, I’ve moved into a new house with my friends who are at Uni, and to be honest my adherence has only been about 80%.

I know I’m holding myself back in terms of progress by acting in such a manor. I keep using work as an excuse. A prime example of my lack of adherence is using the excuse of being “to tired” after work to spend an hour meal prepping, and instead falling asleep on my bed. Resulting in having no meals at work the next day and resorting to McDonald’s and Subway (WTF!)

I think this is definitely down to the lack of clear goal. During the summer, when I was 100% on point leading up to my holiday, I had the goal of just getting as lean as I possibly could. Which I achieved.

So I’ve re jigged my diet to make it easier/more convenient to prep for work. Pre and post workout meals are always eaten pre and post. Then the other 3 meals are “floater” meals which can be eaten in any order depending on my work schedule. This should improve adherence.

Current Macros)
TD- P170 C320 F70 (2500kcals)
NTD- P170 C205 F90 (2310kcals)
Steps: untracked
Cardio: 30 mins on NTD (4x per week)
Training: DC Training 2 Way Split

I’ve added some photos in my new check in spot which will be every Sunday from now on with a weekly update.
Current weight is 154.8lbs, looking to gain 1lbs per week.

[Rhys Gregory]

Looks ok in the pictures matey. But I would personally not aim for 5lbs per week of weight gain. I know you want to be efficient but 5lbs per week will be mostly fat gain. Then you’ll just have to waste time dieting it all away, which is not efficient at all. I’d set a target of 1-2lbs per week which will be more efficient in the long run. But based on the data I can see your trend in weight gain looks to be ok 👍🏻

[Rhys Gregory]

Yeah mate your looking good for 10 weeks out. I agree with Jordan on that Q turn. Keep your legs straighter and jam the leg facing the audience into your other leg to push the hamstring out. Other than that pal you don’t need to worry about anything

[Rhys Gregory]

Morning all, 150.4lbs this morning. Today I start my bulk. The aim now is to look less like an athletic build and more like an actual bodybuilder physique. Would be super cool to actually look like I lift when I’m wearing clothes considering all the hard work I put into this. By far the best position I’ve been in at the start of a bulk. My first goal is to push up slowly to 170lbs. Will aim for 1lb per week gain in bw.

Training these past few days has been very sub par. Had to leave the gym early on my last upper session as I knew it was stupid of me to be training. I have a completely blocked left ear which is extremely painful and I can hear anything other than my own heart beat.

In other news I’m starting as a bus driver again soon so I needed a medical test. Last time i did my medical it came back the my blood pressure was stupidly high. So I was glad that yesterday it had gone down to 105/53 😀.

Going straight in with an additional 200kcals today (from carbs) and will see how the body responds over the next week or so. I’ll take steps from 12000 (NTD) and 10000 (TD) to 1000 (NTD) and 8000 (TD). Really is a stab in the dark but 200kcals more food + 2000 less steps on any given day isn’t a massive change in energy balance so hopefully should at least see my weight start to climb slowly every few days.

Pics are from this AM. I will use the same poses throughout my bulk to keep “check ins” standardised.

[Rhys Gregory]

Hey guys, writing to you all from the stair master at New Body Fitness in Weymouth (great gym). Been on holiday for 7 days now. I’ve definitely learned a lot about myself on this trip with regards to my eating habits/tendencies.

Arrived on holiday at 149lbs looking great after dieting since 16th June. Attempted to maintain condition for the first few day by being smart with my eating. But after about 2 days I had an ice cream and the flood gates opened 😂. Bad bad error!

For the rest of the days 4/5 meals have been clean (ish) but on 3 of the days here I’ve binged the hell out on food. Leaving myself in a food coma for about 2 hours each time.

First it was Dominos, then it was pub food followed by fudge and jammy dodgers, then it was KFC. Felt physically horrendous with bad gut pain and tons of bloat.

Holding a shit ton of water and I’m probably 4-5lbs fatter. Still been training EOD with my DC training. Was Hella strong today for Upper.

Going home tomorrow, food today has been just protein and salads with some fruit here and there. Now doing 50 mins stair master on level 8 to try and sweat off some water. Back on plan once I’m home and looking to get back to where I was at pre holiday. I then start my bulk.

Not sure as of yet what is required for me to get back to my pre holiday shape. I still have abs, but very blurred. I will “do the necessary” as James Hollingshead puts it, to get back in shape before the bulk. I Image about 10 days of hard work to make it happen. Will update in a few days. Peace ✌🏻

[Rhys Gregory]

The back shots (31/7/22: 149.6lbs)

[Rhys Gregory]

Hey guys, have been hovering around the 150lbs mark for just over a week now. In fact today I was 149lbs. I do look pretty sharp despite eating way to many biscuits on Friday night. I go on holiday tomorrow so wanted to post some pictures to document how I look at what is probably going to be my best look of the year. As when I come back off my holiday I have no doubt I’ll have added some fat/water. And from there I begin my bulk for the rest of the year and into 2023.

Training is going well at the moment. 2 way DC training is the program I’m utilising in order to rapidly build strength and size across all areas of my physique. I’ve also become a bus driver again with First, I start on 22nd/29th Aug. I’m hoping it doesn’t impact bodybuilding too much but hey that’s life.

Pics are from today at 149.6lbs.

[Rhys Gregory]

So guys, as predicted after finishing my fat loss phase and introducing more food as well as reducing expenditure and taking time of the gym for about a week (I just did 1 upper and 1 lower sesh), I have continued to drop weight. Had a new low weigh in of 149lbs this AM. My physique was totally deflated and it looked as though I barely trained.

Went in for upper today (1set per body part) and my god… it looks visually like I put on about 5lbs of muscle after one session! (Pics are below)

I’ve filled out nicely after that session so I’m definitely in a good spot regarding the room I have to push up food and fuel more gym performance.

I’m really looking to step up my “bodybuilding education” over the next year. I can’t afford a coach, so I’ve purchased “Be your own bodybuilding coach” by Dr Scott Stevenson and I’ve created folders on my computer where I can write notes and educate myself on certain topics.

I have my training mapped out for the foreseeable future. I’m going to be giving DC training another crack. I’ll be on the 2 way U/L split as I deem this to be the best way for me to rapidly increase my strength along with my current increased food intake. I’ll make a separate post detailing my training session with regard to exercise selection and set types.

[Rhys Gregory]

Hey mate, @dante_trudel has a great video not far down his Instagram page which is a tutorial on a cable based single leg adductor exercise. I think this would be perfect for you in your situation.

[Rhys Gregory]

Great progress, was awesome to follow along. Congrats!!

Thanks buddy, glad you enjoyed following along 👍🏻

[Rhys Gregory]

So guys that’s it! I’ve decided to end my fat loss phase. I simply cannot justify feeling like absolute death on a daily basis just to dig out a few more lbs when I’m merely doing this for fun.

I’m extremely happy with how this diet turned out considering I started on such low food. I’ve lost 17lbs in 9 weeks. (167-150lbs)

Managed to retain strength across most lifts in the gym although this last week has been a little rough in regards to training.

Definitely been the hardest I’ve ever pushed a deficit. For the last 3 weeks ive been on 0 carb with bare minimum protein. Just surviving of almonds as an energy source haha. They are literally my new favourite food but I’m sure that will change quickly once I become less hungry.

Not going back into a proper surplus just yet though. Gonna rock the lean physique through August and then get to work in September to pack on new muscle.

Photos of the transformation from start to finish can be seen attached.

I’ll be back on with an update in a few days.

[Rhys Gregory]

Morning all,

153.4 lbs this AM. 8 days left until the end of my fat loss phase. So am going to really push for a few more lbs this week. I’ve started a new job as an Amazon delivery driver which means my steps have shot up to around 30k per day as opposed to my normal 10/12k.

As soon as I saw this was the case I stopped doing my 40 mins cardio as there simply was no need as my job is basically 9 hours of LISS haha. Have had a low weigh in of 152.6lbs a few days back. If I can get into the 140s then I think that’s job done as far as fat loss goes. I’ll then be looking to maintain body comp for a week before going on holiday.

Based upon past experience, once I’ve dieted down and start to slowly add food back in, my body burns through it super fast and sometimes I continue to get lighter so I don’t think that maintaining body comp will be an issue for the week before my holiday. Just slightly worried about the holiday itself in that pretty much everything will be “off plan”. But I do trust my own nutritional knowledge enough to not totally shit all over the progress I’ve made. If I come back a few lbs heavier, who cares?! I can always whip it back off really quickly and get back to a good starting point for my next bulk.

I’ve attached pics from today. Overall pretty happy with how I’m looking. Recently I’ve noticed that I’m starting to get some vascularity in my lower abdomen when I’m hot. Although this isnt visible in my physique updates on this log.

Hello Rhys ,

Back on here to check on your progress . You are looking stellar .

I wouldn’t worry about the holiday . I’d use it as downtime , to drop any fatigue, to regain mental clarity & just or present in the moment enjoying the holiday . That will go a long way trust me.

On return you can use the extra Lbs to get some serious training & PB’s in , & the body will just recomp itself as you get back on plan . [/quote]
Thanks Oscar 😁, yes your right. Last year I got stressed during the holiday as I felt like I was completely off track. But usually that lights the fire slightly more for when you get back home.

After the holiday it’s time to pack on some size!

[Rhys Gregory]

Morning all,

153.4 lbs this AM. 8 days left until the end of my fat loss phase. So am going to really push for a few more lbs this week. I’ve started a new job as an Amazon delivery driver which means my steps have shot up to around 30k per day as opposed to my normal 10/12k.

As soon as I saw this was the case I stopped doing my 40 mins cardio as there simply was no need as my job is basically 9 hours of LISS haha. Have had a low weigh in of 152.6lbs a few days back. If I can get into the 140s then I think that’s job done as far as fat loss goes. I’ll then be looking to maintain body comp for a week before going on holiday.

Based upon past experience, once I’ve dieted down and start to slowly add food back in, my body burns through it super fast and sometimes I continue to get lighter so I don’t think that maintaining body comp will be an issue for the week before my holiday. Just slightly worried about the holiday itself in that pretty much everything will be “off plan”. But I do trust my own nutritional knowledge enough to not totally shit all over the progress I’ve made. If I come back a few lbs heavier, who cares?! I can always whip it back off really quickly and get back to a good starting point for my next bulk.

I’ve attached pics from today. Overall pretty happy with how I’m looking. Recently I’ve noticed that I’m starting to get some vascularity in my lower abdomen when I’m hot. Although this isnt visible in my physique updates on this log.

[Rhys Gregory]

Good morning from the treadmill! Well at the moment I can certainly say that my physique is the best it has ever been. Still hovering around the same weight though but I do seem to be losing body fat slowly in more stubborn areas such as under my pecs and lower abdomen and love handles. I experimented with a high day the other day as I’ve never done one before and wanted to see how it effected me. Went from my usual 100g carb training days to 300g. I’ve never experienced a pump and vascularity like it! Performance jumped up across all lifts (even presses!) weight only jumped by 1.6lbs overnight and I looked much better the day after. It’s my first experience being “full” it made me look much more muscular/leaner. I’ll attach comparisons below. (With shorts on =day after high day, with boxers on =this AM after 0 carbs yesterday).

To be totally honest. I didn’t plan this fat loss phase well at all! I’m scheduled to finish this phase the day before I go on a 10 day holiday. Obviously I want to protect the progress I have made at all costs. So I will be pushing kcals up to maintenance 1 week before I go on holiday so the holiday food increase won’t skew my physique as much as if I were to go from basically fuck all food to a decent amount the first day I go on holiday. I will not reach my weight goal of 145lbs but hey you live and learn. My issue is that I started the diet on such low food that I’ve run out of “runway” to push for more fat loss.

In other news I feel more in love with bodybuilding than ever. Been catching up with the old UK pro muscle podcasts from 2020 during morning Walks.

Bodybuilding is a lonely sport sometimes especially when you devote you day to the process. So it’s nice to have podcasts to listen to whereby you feel part of the conversation.