[Ross]

My first ever competitive season is over, what a rollercoaster that was!!

Lots of fantastic memories have been made, new friendships formed and current relationships needing mended.

Post show is bloody hard. It’s been 5 days since my final show and to say I’m struggling is an understatement. The hunger!? What the shit is that all about!? And the emotions?! Wow; all over the place. Some days feel like I’m still in the depths of prep and other days feel worse than the depths of prep. Nothing, nothing could’ve prepared me for this part. Just need to keep my head level until it all settles down but the clear thing is that prep takes its toll on everything, and everyone, around you.

If anyone has any words of wisdom here they’d be warmly welcomed

Hey man just have this post a read, how are you feeling now a month or two along from here? Interested to hear your post show thoughts now looking back on it…[/quote]

Thanks for dropping a comment Joe. My appetite is always always high, doesn’t matter if i’m on prep or 5000 calories i’m always hungry but post show was a whole new level so whilst it’s settled down a bit now it’s definitely still there and I feel i could inhale the kitchen some days and it wouldn’t touch the sides but wanting to improve and bring a whole new physique trumps wanting to eat all the food. My head/emotions has never been in a better place to be fair, business is flying and I’ve left my toxic work environment which has helped massively, i’m fully focussed on beating this season’s physique and getting to growing. Looking back on it I’m quite proud of how I coped with it all if i’m honest with you man. Hope you’re doing good.

[Ross]

Like the comments above, air fryer and one cal spray with some garlic and onion granules on hits the spot. An air fryer is a bodybuilders dream haha

[Ross]

Morning everyone!
It’s my midweek rest day and I always look forward to this. Usually because I’m absolutely battered but for the past 4 weeks I’ve been having a homemade burger on rest days just to try and relax a little bit and not just eat chicken and rice for every meal across the week haha! The calories and macros are still tracked but I was struggling a lot with anxiety around food choices and coming away from chicken and rice twice a day every day so a homemade burger twice a week has helped while I still hit my numbers. Check out the burgers on my insta they’re a madness haha! (@rfitrossco)

Yesterday was leg day and as usual it was a good one, I’ve never moved so well, contracted so hard and taken a PB across every movement. Here’s how the session looks;
Cable skull crushers
Standing calf raise
Cable adductor
Lying ham
Quad extension
Hack
Crucifix lat raise

The plan today once I’ve finished cardio is check ins, eat, PT, work and chill! Back to the graft tomorrow with push.

[Ross]

Evening everyone!

I’m now 6 weeks post show and awaiting blood work results before we push on. I’m incredibly proud of how I’ve managed the notoriously difficult post show period whilst managing the breakdown of my engagement and moving from full time employment into full time coaching AND having my son live with me almost full time.

The day post show my weight jumped up to 88kg after a big meal post show and today I weighed 91.2kg. I’ve been more adherent and controlled than just about anyone I know and my condition thanks me for it. It’s going to be a big off season for me and entering that phase in this condition allows me a HUGE runway for progress.

Fatigue has been hard and at times food focus has kicked my ass but only 1 off plan meal has meant that I’ve been able to control my food choices to ensure I stick to foods I digest well and enjoy.

Training day food is at 3735 and rest days are 3490.

Tomorrow marks the end of a week long deload and time to get after it again.

I’ll pop some photos below.

This post is my message to anyone who’s struggling or thinking of committing to the lifestyle; do it. Just do it. Do what you need to do and do it with complete commitment. Keep putting one foot in front of the other and keep showing up, you’ll be rewarded for it I promise.

I’ll post more regularly into off-season I promise 😅

Awesome mate , awesome read and credit to how you got it together in the end to manage this phase.
Keep choosing dense protein sources like salmon , beef , stuff like potatoes that’ll keep you satiated & bump your food with veg if need be . Also drink loads . That peckish feeling is sometimes suppressed once this is quenched.
Keep posting on here and let us know whether you need any help. 🙂[/quote]

Morning Oscar, it’s a huge honour to have you comment and offer some insight so thank you. Off season starts today as bloods have come back in a good place so the only way from here is up! My food sources, as you’ve suggested, have consisted of things like beef, chicken, rice, potatoes, oats and veg/salad with my water intake sitting at around 7-8 litres a day. Thanks again, have a good day

[Ross]

Evening everyone!

I’m now 6 weeks post show and awaiting blood work results before we push on. I’m incredibly proud of how I’ve managed the notoriously difficult post show period whilst managing the breakdown of my engagement and moving from full time employment into full time coaching AND having my son live with me almost full time.

The day post show my weight jumped up to 88kg after a big meal post show and today I weighed 91.2kg. I’ve been more adherent and controlled than just about anyone I know and my condition thanks me for it. It’s going to be a big off season for me and entering that phase in this condition allows me a HUGE runway for progress.

Fatigue has been hard and at times food focus has kicked my ass but only 1 off plan meal has meant that I’ve been able to control my food choices to ensure I stick to foods I digest well and enjoy.

Training day food is at 3735 and rest days are 3490.

Tomorrow marks the end of a week long deload and time to get after it again.

I’ll pop some photos below.

This post is my message to anyone who’s struggling or thinking of committing to the lifestyle; do it. Just do it. Do what you need to do and do it with complete commitment. Keep putting one foot in front of the other and keep showing up, you’ll be rewarded for it I promise.

I’ll post more regularly into off-season I promise 😅

Hi Bud

Just come across your log from today. Great work, honestly well done with managing post show, life and also your coaching.

I wish you all the best, great work![/quote]

Morning Marc thanks so much for the comment and kind words. It’s been tough I can’t lie but i’ve come out the other end feeling grateful and focussed, it’s grow time! It looks like you’re absolutely smashing it too.

[Ross]

Morning everyone, check ins and client catch ups done, a chunk of steps have been boxed off also and i’ve a few personal bits to do before pre workout food.

It’s off season time, bloods came back in a timely fashion so we’re off! Food, as a whole, will remain where it is currently and we’re pushing drugs to start with. Test is up to 350, primo is in at 400 and mast at 200. I’ve also been instructed to add in a weekly off plan meal just to help me relax a little; something i admittedly struggle to do.

Today marks the end of the deload and i’m kicking off with pull, i need muscle absolutely everywhere with the back being our first area of focus. The session is laid out as follows;

upper back row

single arm cable row

lat pull down

dual cable row

db row

rear delt fly

It’s go time!!

[Ross]

Evening everyone!

I’m now 6 weeks post show and awaiting blood work results before we push on. I’m incredibly proud of how I’ve managed the notoriously difficult post show period whilst managing the breakdown of my engagement and moving from full time employment into full time coaching AND having my son live with me almost full time.

The day post show my weight jumped up to 88kg after a big meal post show and today I weighed 91.2kg. I’ve been more adherent and controlled than just about anyone I know and my condition thanks me for it. It’s going to be a big off season for me and entering that phase in this condition allows me a HUGE runway for progress.
Fatigue has been hard and at times food focus has kicked my ass but only 1 off plan meal has meant that I’ve been able to control my food choices to ensure I stick to foods I digest well and enjoy.
Training day food is at 3735 and rest days are 3490.
Tomorrow marks the end of a week long deload and time to get after it again.
I’ll pop some photos below.

This post is my message to anyone who’s struggling or thinking of committing to the lifestyle; do it. Just do it. Do what you need to do and do it with complete commitment. Keep putting one foot in front of the other and keep showing up, you’ll be rewarded for it I promise.

I’ll post more regularly into off-season I promise 😅

[Ross]

My first ever competitive season is over, what a rollercoaster that was!!
Lots of fantastic memories have been made, new friendships formed and current relationships needing mended.

Post show is bloody hard. It’s been 5 days since my final show and to say I’m struggling is an understatement. The hunger!? What the shit is that all about!? And the emotions?! Wow; all over the place. Some days feel like I’m still in the depths of prep and other days feel worse than the depths of prep. Nothing, nothing could’ve prepared me for this part. Just need to keep my head level until it all settles down but the clear thing is that prep takes its toll on everything, and everyone, around you.
If anyone has any words of wisdom here they’d be warmly welcomed

[Ross]

Evening all!
Tomorrow is the last show of my season; NFMUK Scotland, it’s been a hell of a few weeks. It’s been more than I could’ve ever imagined, I even bagged a second place at PCA!! I’ll do a full post when I’m all done and have my head back on straight. For now here’s a wee photo!

[Ross]

Show day number 1 has now come and gone. We’re now into peak week number 2 for PCA Scotland on Sunday.

Cardio is still in today, tomorrow or Wednesday I imagine it’ll come out and we’ll start dropping fatigue.
Show day was one of the best experiences of my life and I genuinely mean that, it was incredible.

It was never about placing for me, I knew I’d be outmassed (I didn’t realise just by how much haha) and I was ok with that.
For me, this was about pushing my boundaries, testing my self confidence and addressing my issues with anxiety and self belief. Not once did the nerves come, I genuinely feel like I’ve gotten on top of my self doubt and think that prep has helped with this. I did prep, I did the work, I did it every single day.

I know there are many here who compete to win and to progress to the top of the pro ranks, which is an incredible feat and why lots of us are registered to this forum, but for me this was all about personal development and seeing what I’m capable of. Now we push on to Sunday.

[Ross]

2 days out.
High day number 2 before we return to a baseline tomorrow. Fatigue is still high, but slightly improved from where we were. Food focus is my biggest issue at the moment, no amount of carbs touch the sides and if anything makes me even hungrier! Nothing left to do but to do it, nearly time for the stage debut

[Ross]

I used to sweat a lot during the night when bodyweight and food was high. I couldn’t sweat for a few weeks on prep when goo was low and bodyfat was low, even when doing cardio there was nothing, when carbs and fats started working back up I found myself sweating a lot and the night sweats came back. Brutally.
Is food high? Are you pushing bodyweight?

[Ross]

It’s peak week baby!!
Sunday is show day, cardio was pulled yesterday, food has been increased slightly so I can now have my beloved bagel back *happy cry* and I still feel dead haha!!
Steps are still at 10,000 a day, anavar and winstrol have been in for a week or so, time to land the plane now!

But the physique is coming to life, here’s some post workout shots after a push session.

[Ross]

Morning all, today marks 11 days out.

Took a trip to Dundee and Aberdeen over the weekend to see Ally for an in person check in.
He was happy overall and we started the reverse on Monday; food jumped up slightly and cardio was pulled down
2320kcal on training days
2120 on rest days
25 minutes cardio daily

Here’s how I looked on Sunday at 2 weeks out and yesterday at 12 days out post workout.

Fatigue is still real, maybe slightly better with the slightly higher food and reduced output but it’s definitely still there. The hard work is all but done though, the digging is done. Now we run into the first show.

[Ross]

Great work Ross! Which show are you doing?

Thanks Clare! I’m doing 3 Scottish shows, a local show in Aberdeen, PCA Scotland and then NFMUK!
It’s come around fast, 2.5 weeks to go now