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I think what the chap is asking is for alternative to carb meals for away from the workout window? So Pro/Fat meals. Thats how i read it.

Steaks, Salmon, Eggs, Chicken/turkey thigh, Burgers, whey and nut butters, make a chicken/tuna salad and add olive oil, boiled egg, anchovies, avocado etc. Lots of fibrous veg with these meals to bulk them out.

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Hi Jordan. You plan on giving EQ another shot this off season? Will you have a clear out first or go straight into a lower dosed off season cycle?

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On the hob with some gold top milk ideally.

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Crumpets are good. I remember being obsessed with them last off season. I was in Spain and drove to the English supermarket just to by Crumpets.

Now its all about scones, clotted cream and jam. Along with the rest of a proper English afternoon tea! Plus some Macaroons! 🙂

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http://raleighfitnessequipment.com/shop/lifefitness-hammer-strength-smith-machine/

this is the one i hate….

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Squats are good i agree. Less lower back stress than in a normal smith.

I tried doing bent over rows in them and they just feel horrible. You have to work so hard at stopping the momentum at the bottom, then it just flies up. Yes good contraction but shit the other 90% of the movement.

Currently im using it quite a bit but will need to look for alternatives.

upper 1
Smith flat Press – I’ll drop this for the Laying HS iso press machine (like what Jordan used in his push video with JH).
Machine Shoulder press

Lower 1
Smith squats – keep this and just improve the loading until i can do 5 plates again!

Upper 3
High incline Smith Press – Swap this for a cable press. Although i may try it with the angle on the smith going away from me, rather than up towards me.
Smith Rows – Will drop this for DB bent over rows, or possibly cable rows.

That will still give me a good rotation on upper body.

1)
Incline db Press
Seated High Inc barbel press
Loaded Close Grip press-up
Neutral Pull up
Barbel Row

2)
Flat DB Bench
HS Military Press
Dip Machine
Neutral Pulldown
HS T-Bar wide grip

3)
Flat Barbel
High Incline cable press
Dips
reverse pull down
T-Bar row

4)
Laying HS iso press
Seated DB press
CG machine press
Hammer pulldown reverse grip one
Duel DB row or maybe cable row

Would like to have a rack pull in there but RDL 2x a week so probably overkill. May give it a go however the session before GHR as my main hamstring work!

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Hi Corinne. I tend to agree on the breakfast point. I find i can keep appetite higher if i have a protein/fat breakfast, but as i train first thing in the week its only an option on rest days (unless dieting), and the odd Sunday.

Is the no carb rest days just to lean up, or do you still prefer low carb off days to keep insulin sensitivity a bit higher, and drop off some water? Jordan says he now favors keeping carbs high on both days, and minimizing fat intake.

Last question! Do you feel there is a cap on how much fat should be consumed a day? i know rest days in the past you took it really high to keep carbs low. Do you now feel that after (as an example) 90-100g fat its better to start to add carbs?

Really enjoy the log by the way. 🙂

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hi Corinne, do you always separate your carbs and fats in meals? Do you think that limiting fat on high carb meals, or vice versa, has benefits to body composition even in an off season and calories allow? In prep i get it makes sense.

Basically, do you never feel like just having eggs on toast for breakfast, or a smoked salmon and cream cheese bagel? 🙂

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Var for me. Superdrol is great. But when dieting Var and Winnie are the ones. Apart from I don’t like Winnie.

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I wouldn’t worry to much about it. How much difference can it honestly make? If you can be cooking fresh rice and potatoes then go for it. But even the microwave packs have been precooked.

I use a slow cooker for chicken breast and it does make it easier to get down as all the moisture remains in. But this also adds volume.

Also English muffins rock. Egg and bacon medallions on top with some hollendaise.
Also potato cakes rock. I can eat those things all day…

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Prefer proper maple syrup over honey!

Second on the wraps. I get the weight watcher ones (ironic) as they’re under a gram of fat but 23g carbs each. But if you’re struggling go for the fattiest ones. Add breaded chicken, coleslaw and lettuce and that’s a high calorie meal.

I do tend to stay away from bagels, wheat based cereals etc these days. They do play havoc after a while. I think 5 out of 6 meals is best being rice or potato based.

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Hi Jordan, Do you still like using Muscle Rounds when de-loading? Or prefer just staying out the gym all together?

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If you cant train an hour after a bit of whey, ground rice and coconut oil then i’ve no idea tbh.
Some whey Hydro and a banana or two? Or just have say 10g EAA and 25g HBCD about 20 mins before you workout, then another 10-15 EAA and 50g Dextrin during.

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Mine grew on PPL. But for arms i always focused on contracting the muscle, rather than using maximal loads.
I still aimed to progress lifts, but would keep form tight as i could. Also i’d use 0.75kg plates on things like curls and skull crushers so the jump wasn’t too big.

Triceps i still did the compound movement. But then focused on prefect for for the 2 skull skull crusher sets. Then another set after on something really fluff.
Biceps i did my isolation first (preacher curl variation). Then the heavy curls.

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I go to just below the knee cap. But stay locked in the position.
I find if i try and go down any lower i use too much lower back to drive it out the bottom part of the movement.