[Ross]

3 weeks out today, running flat.
Yesterday was high day 1, 220p/750c/90f, today we’re running 220p/800c/90f.

I’m just off the back of a bit of a de volume week where I’d normally completely deload, even the de volume completely kicked my ass haha! So we’re going to just assess volume as we go from here.
Taking a trip to see Ally next weekend which will be good.

Here’s a photo from yesterday pre high day and this morning
Weight drops have been mega over the past week with about 3kg difference between the past few days and 7 days prior.

[Ross]

Morning troops!!
2 weeks since I posted, where have those 2 weeks gone!?
4 weeks on Sunday until show number 1, weight has dropped off very nicely over the last week or so after a bit of a drag/plateau so I’m under 87kg for 2 days on the bounce now.

I’m flatter than flat however so today and tomorrow we’re running high days as follows;
220p
650c
70f

The plan goes like this
2 bagel thins
2 eggs
2 bacon medallions
100g COR
Red onion
Salad

Pre workout
100g oats
100g raspberries
10g PB
25g iso
1 banana

Post workout
150g coco pops
2 square bars
50g soreen
250 almond milk
35g iso

My last two meals will then be
130g chicken
100g basmati rice
Veggies
5 rice cakes
15g 85% chocolate

I’ll use 15g of EAAs intra workout and am using 12g of pink salt daily.

Here’s how I looked at 4.30 this morning

[Ross]

Morning all!
It’s time for a high day!! My first ever one, how exciting!? Haha!!
200 protein
485 carb
60 fat
I’ve also had two days in a row under 90kg and look noticeably different so things are happening.
I’ll attach yesterday’s post workout shots and this morning’s check in photos.
Rest day today and then tomorrow’s leg session will be powered by carbs!!

[Ross]

Check in number 1 of the new week.
Yesterday was 7 weeks out and the scales were absolutely not shifting. In fact they’d jumped up a bit!

Ally pulled training day calories down to 1950 with rest day food at 1675, my first ever high day is planned in for Wednesday which is exciting!

Game time!
Looking forward to tonight’s upper session after work;
Cable fly
Single pull down
Incline smith
Single dumbbell row
Tricep crossover/overhead superset
Cable lat raise
Leg raises
Rope crunch

[Ross]

Morning!
Last night’s session was undoubtedly the hardest of prep so far with yesterday being hard going on shift as energy dropped off earlier in the day than previously.
Was sure I was going to have a big drop on the scales but they went up by a kilo! Haha! Madness.
My muscle soreness in my legs is the worst it’s been in a long time so I’m attributing the jump up to inflammation.

Sleep was better last night, another session to do tonight before a rest day then we’re closer to a potential high day!

Hope you all have a good day!

[Ross]

Hey Jacob, good luck continuing on the gaining phase, that’s where the magic happens!
The answers to a lot of those questions is “it depends”.
Your gaining phase will probably last as long as it takes you to get to a point where body fat is too high or you have a goal date you’re working toward where you want to diet for a holiday for example.
The next phase may also depend on your time frame, there’s no harm going straight into a dieting phase or a mini cut from a gaining phase. Mini cut’s can be useful once body fat gets high, you don’t want to diet right down and are keen to get back to growing.

Be patient, don’t rush a gaining phase.

[Ross]

Usually with these movements if I find myself at a plateau or like I’m not “feeling it” I find myself regressing load slightly to tidy up execution, I’ll make sure I standardise form then hit max reps for my sets, progress load if my form permits and just repeat this cycle. There’ll be slight load increases in time but the main progression will come with better execution

[Ross]

Yeah I think upper lower as Clare has said is a good shout. Possibly push, pull, legs and a full body workout too, I like using that for some clients who can only train 4 times a week.

[Ross]

Morning everyone!

Just over 7 weeks out now, this is how I thought prep would feel.

Energy is almost non existent at some points, legs feel heavy and the hunger is here to stay haha!

But, it drives me on so much, I know that there are people who wouldn’t be able to do this and that pushes me on further too.

“Every body can do it. Not everybody can do it”

Back on dayshift today for a set of four, days off go so fast.

Training is still going well though, weight dropped off 3.1kg on the weekly average, new lines everywhere and there’s talk of a high day being banded about; how exciting!!

Cals;

Lower body days; 2040

Upper; 2160

Rest days 1675

Cardio; 210

Steps; 10,000

Checked in again this morning before work and before cardio.

Looking better each time I check in on you mate! Well done, great work! How you feeling besides being tired/ hungry! 7 weeks not too long now! [/quote]
Thank you Louis mate, I honestly feel incredible. I get excited to get up and see how I look, what I weigh and to get after another day. I’ve never be so focussed or driven in all my life, it’s crazy!!
Taking it a day at a time and just trying to do and be the best I can.

You good?

[Ross]

Morning everyone!
Just over 7 weeks out now, this is how I thought prep would feel.
Energy is almost non existent at some points, legs feel heavy and the hunger is here to stay haha!
But, it drives me on so much, I know that there are people who wouldn’t be able to do this and that pushes me on further too.

“Every body can do it. Not everybody can do it”

Back on dayshift today for a set of four, days off go so fast.
Training is still going well though, weight dropped off 3.1kg on the weekly average, new lines everywhere and there’s talk of a high day being banded about; how exciting!!

Cals;
Lower body days; 2040
Upper; 2160
Rest days 1675
Cardio; 210
Steps; 10,000

Checked in again this morning before work and before cardio.

[Ross]

8 weeks out tomorrow, the last few days of this week has been what I expected prep to be like if I’m honest.
Energy dipped off about 4 days ago and yesterday I noticed a bit of a weird sort of brain fog and lack of ability to focus. Tomorrow will mark 8 days at 1675 calories as I’ve been on a deload, no joke! But a week ago today I was 4.4kg heavier so needs must to get off what we need to get off.
I’ve surprisingly enjoyed it though, something has pushed me on and driven me harder now that it’s beginning to kick in.
Tonight I’m back on nightshift after 2 weeks off and Monday the deload ends and it’s time to get back after it 🤌🏼

Running pretty flat today as you can see.

[Ross]

We’re now under 9 weeks away from the granite city classic and the hunger has hit home haha!! The scales were not playing ball so Ally pushed quite an aggressive food drop to get that change we’re after.

Photos attached aren’t great lighting but they give a decent idea of where I’m at.
Scale weight this morning sat at 94 having jumped up from 93.4 yesterday 😂🙃

Had a HUGE session down at forge on Saturday but I used darkside pre workout and it near killed me. I was a complete mess on the way home in the car, sweaty mouth the lot. Didn’t hit all my steps or get all my food in; a clear sign something was wrong. I then didn’t sleep and spent all night curled up in the foetal position waiting to be sick.
Lesson learned haha!!

Deload this week so food is down at rest day calories, day 1 of the deload and I’m bored as shit, hopefully it’s a quick week!

[Ross]

I don’t think less caffeine equals more progress in bodybuilding. Hard work equals bodybuilding progress.
You have to want to progress, you have to be able to push in the gym and work hard, granted pre workout or coffee may give you a bit of a push but it’s not the caffeine or pre workout making you do the work.
I have 2 or 3 coffees a day because I enjoy the taste, need to it for my sanity and work shifts so it’s basically a life source 😂, if I fancy a monster or a stim pre workout I’ll have a cup of coffee less, the caffeine doesn’t often do much in terms of stimulation but I can still go in and train hard.
Like the others have said, if you don’t take the piss with your caffeine intake to the point where your sleep gets messed up or your health takes a hit you’ll be fine

[Ross]

Midweek rest day, praise the lord haha! The first two sessions of the week have kicked my ass! However, the thought of 2100 calories today isn’t an appealing thought.

3 sessions left and then I’ll be deloading like usual. No other changes to note here, just keeping on keeping on getting the boxes ticked.

[Ross]

Hey everyone hope you’re well!

Just under 10 weeks out now, I still don’t feel I’ve had my ass kicked but Ally pulled food again today so maybe it’s coming haha!

Annual leave from work started on Saturday so I’ve 13 days off with no nightshifts or shift work in general, giving me time to focus on prep, clients and family, bliss haha!!

Checking in 3 times a week now and while visuals are definitely tighter, the scales aren’t playing the same game! Let’s see where the latest food drop takes us.

0 RIR week this week so it may be a big test!

Hey buddy how you doing! How are your 3 x weekly check ins? I’ve never experience this before so wondering how that would be! Progress is looking good! 👌🏻[/quote]
Hey man, always good to hear from you. Hope you’re good.
Hunger has kicked up a notch and I fall asleep as soon as I sit on the couch but other than that just using it all to drive me on and bring the best me I possibly can. This is the first week I’ve done 3 check ins a week, I’m practicing posing every morning anyways so doesn’t really impact me too much having to send some photos over to Ally.