Ross
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A couple of very good training days in the bag to start the week. Even with the different style of training I am beyond ready for my mid week rest day tomorrow, it’s always such a treat haha!
My appetite is absolutely wild at the minute, I’ve never experienced it like this before, we upped calories today thankfully as weight dropped a whopping amount this morning which was interesting, nightshift 1 of 3 tonight. -
A month since I updated the log, a couple of things have happened since then!
We’ve come back into a surplus and changed training styles.
We’re now following a RIR approach and let me tell you my training has been the best it’s ever, ever been. The way I’m approaching my training, how able I am to really consider and focus on that contraction and recovery are all improved since the start of the new block, I’m really feeling it!
Compared a photo from posing practice in March to a photo from yesterday’s posing and was pleasantly surprised, I’ll post it below. It’s going to be a good year of pushing, appetite is through the roof like, hungriest I’ve ever ever been while weight is gradually climbing so we’ll see what happens but hopefully it involves food haha!
Looking good Ross, growing nicely and your new training approach is clearly working for you! Now that you have the formula that works for you with RIR keep this going [/quote]
Morning Marc, thanks for popping in and having a look, I really appreciate it and the feedback, looking forward to keeping on growing this year -
A month since I updated the log, a couple of things have happened since then!
We’ve come back into a surplus and changed training styles.We’re now following a RIR approach and let me tell you my training has been the best it’s ever, ever been. The way I’m approaching my training, how able I am to really consider and focus on that contraction and recovery are all improved since the start of the new block, I’m really feeling it!
Compared a photo from posing practice in March to a photo from yesterday’s posing and was pleasantly surprised, I’ll post it below. It’s going to be a good year of pushing, appetite is through the roof like, hungriest I’ve ever ever been while weight is gradually climbing so we’ll see what happens but hopefully it involves food haha!
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As Clare says it’s all about patience. Their poor choices, habits and beliefs around nutrition and exercise are what got them to where they are now, they won’t change overnight. It’s a lifestyle change and trying to follow a workout plan, meal plan, do meal prep, sleep more, get steps in and so on can be massively overwhelming for some people so try to remember that you’re coaching them through it, maybe look to try and help them to understand and nail down each individual part before putting it all together.
There’s more to it than just saying “eat these calories to lose weight”, they need to understand things like good food choices and eating habits so as Clare suggests maybe just start on lower calories and gradually build them up once they start to understand the basics? -
Definitely push back up, you look good! Don’t be too quick to add calories if the scales aren’t moving, it’s easily the biggest mistake made when trying to gain, make sure all other aspects are being nailed like your training intensity, food choices and recovery.
On the same hand, there will be a small accumulation of body fat so be prepared to get uncomfortable as you get further into it.
It’s hard to put an end date or number on a gaining phase, just go until body fat is too high or digestion and recovery are in the toilet, that might be over 90 or under, it’s almost impossible to know.
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I do but I’m not sure it matters if you do or don’t as long as you’re consistent with it.
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Pizza is my fix, I love it so much haha! But the fact I’m working out of a dieting phase currently means I’d eat just about anything, definitely saving my first off plan meal for a trip to dominos
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Saturday’s session was heavy as shit, everything felt like a tonne of bricks!
Weight is dropping off now so I expected a little bit of a trade off, it’s hit me now!Watched PCA Scotland today and it got me all fired up, a fresh week is nearly here, let’s get after it!
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Really good advice above, like Kiera said the issue can still persist for a short time after removing the food. If it doesn’t clear up it’ll be a case of removing even more and finding suitable swaps.
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I’d agree with the very reliable sources above. Cutting it out completely has proven not to be successful at all, reduction and swaps will be helpful I think.
We love coffee in our house, I worked as a chef so caffeine was basically running through my veins haha and now I do shift work, sucker for pain I know! I drink 3 cups a day with the occasional white monster and pre workout before leg day and deadlift day if I’m training before 1pm. Every few weeks I’ll switch over to decaf for 7-10 days so that I still enjoy the taste of coffee without that caffeine hit, I’ll probably only have 1 or 2 decafs a day max, might be beneficial for you to try this too
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Angled smith machines are vile. I saw John Jewett post on his story earlier that when pressing, the bar should lower towards your head. When it comes to squatting, your guess is as good as mine haha! Feel it out and see how it goes
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Feedback day, all good from the boss. Max of two weeks and we’re out to maintenance before the push begins. I’m ready haha!
Arms and delts today went ok, found myself fatiguing quite quickly though, just about grinding it out now.
Nightshift 1 of 4 tonight, deep joy -
Day shift number 2
The hunger has started kicking my ass haha! Yesterday was the first day where I felt absolutely battered, energy dipped later in the day and I was HUNGRY!
But, needs must, only a week or two to go!Took my check in pics this morning, looking forward to feedback tomorrow.
Pull later after work and a late night to get into nightshift mode. Other than that it’s business as usual. -
Was pleasantly surprised with how I was looking on Monday when I did some posing practice!
Ally reckons we’ve about two more weeks in a deficit before we transition out of the dieting phase and back into a gaining phase for a pretty mega push to pack on a shit tonne of tissue!First day shift today and my midweek rest day, cardio and stretching on the cards today. Trying to sort out my lower body mobility before I get started on my lats and shoulders!
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From my own experience, I never learned to brace properly or execute hip hinge movements correctly before I used a belt so the use of a belt never stopped me injuring my lower back. I think, personally, if you’ve learned to perform the exercise(s) correctly with good execution and built up a solid core and ability to brace and stabilise adding in a belt is only going to benefit your training. I’d milk all the progress you can out of beltless movements and then add one in. I’m considering adding one in as I get leaner as I’m finding it harder to brace.
Hope this helps a little!
