[Ryan]

That was a TDEE calculator my BMR is 2023kcal

[Ryan]

2428kcal
I was 217lbs as of this morning. My job is not physically demanding, more mental. I’m a Quay Crane driver at the docks.

[Ryan]

@joe-ballinger-2 @jordan-peters @corinne @kuba1000hotmail-co-uk-cielen @giantjohal
Any input from you guys would be greatly appreciated too ???? For some reason I couldn’t tag all of you

[Ryan]

I see where I’m going wrong now. My rest day is actually in a deficit, which I guess is counterproductive to what I’m trying to achieve…you think bring that up to maintenance or just above on rest day is best? Maybe with higher fats instead of carbs?

[Ryan]

Okay thank @cameron my training split is push, pull, legs, push, pull,legs, then 2 days rest in a row. Basically like this to work around my work, 4 on 4 off shift pattern but I use my first two days shifts as rest days. Sometimes I throw in an extra rest day if I’m feeling beat up.

My maintenance is 2428 matey

[Ryan]

Thank you @cameron appreciate your feedback. I did think there might have been too much of a gap between my TD and NTD calories but I’m so conscious of gaining too much fat this time round.
Sorry I didn’t put much about myself either. I’m currently 4 weeks into offseason coming from a prep phase, I got lean but not competition lean, had a lot of fat to come off, decided not to compete in the end as I need a tonne more muscle to add to this frame.

Also like to add I work 12 hour shift 6-6 on a 4 on 4 off pattern.

My training is very JP Style, progressive overload and beating the log book.

Only had a couple of offseasons really but this one I want to make as constructive as possible as last time I pushed food hard but digestion suffered big time so I want to prioritise that this time and keep digestion good throughout if I can.

I’m currently cruising on 150mg a week Test E and I was going to bump the food up when drugs went back in. I’m looking to hopefully step on stage next year as I’m dying to gain experience in competing while learning along the way ????
Any other feedback you can give will be much appreciated ????

[Ryan]

Have you thought about going to university (if you have the entry requirements) – I did strength and containing and I learnt so much that I now use to this day with regard to my coaching both 1-2-1 and online.

You can go to uni or look into learning from home (id personally prefer to go as I’m pretty hands on as a person) – feel free to comment on my log and we can chat more about it if you want

____________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Joe thank you for the reply mate. I think I would like to do something that I could do from home around my current job. Not sure I could leave my job and go to uni now with a mortgage etc. But I do want to slowly direct myself into a different path and hopefully one day leave this job and transition to the nutrition/ coaching side of things ???? since starting bodybuilding it’s literally all I wanna do haha [/quote]

Hey man yeah that’s totally understandable mate – yeah check out some shorter term courses and also some seminars from some of the leading fit pros – they’re always worth the money ????
____________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]

Thanks for your help Joe. Will defo check out some of those, more I can learn the better. I can back myself then when it comes to actually coaching people haha ???? thanks mate

[Ryan]

Have you thought about going to university (if you have the entry requirements) – I did strength and containing and I learnt so much that I now use to this day with regard to my coaching both 1-2-1 and online.

You can go to uni or look into learning from home (id personally prefer to go as I’m pretty hands on as a person) – feel free to comment on my log and we can chat more about it if you want
____________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Joe thank you for the reply mate. I think I would like to do something that I could do from home around my current job. Not sure I could leave my job and go to uni now with a mortgage etc. But I do want to slowly direct myself into a different path and hopefully one day leave this job and transition to the nutrition/ coaching side of things ???? since starting bodybuilding it’s literally all I wanna do haha

[Ryan]

If you want to enrol on a course, hands down Martin MacDonald’s MNU for Nutrition.

Thank you buddy. Will have a look at this ????

[Ryan]

@cameron thank you mate. Will take all that on board. Been listening to a lot of podcasts recently, will look at the ones you’ve suggested ????

[Ryan]

Thanks guys, @drdeanstmart I don’t really get any sides apart from holding alot of water. Also what do you mean by oxidative stress? Also you think I should look into a vitamin B12 supplement to bring up monocytes? Sorry for all the questions I’m just keen to learn about what my body is doing haha ????

[Ryan]

@drdeanstmart No mate. Wasn’t sick. Anything else that can cause that?

[Ryan]

Thank you guys ???? @drdeanstmart would appreciate your opinion on this too mate ????

[Ryan]

Currently on 200mg Test E per week. Planning 600mg test E and 400mg NPP for the start of an offseason phase

[Ryan]

Rotties thank you very much mate. I’ll give them all a go, Im just not creative with food at all lol. Much appreciated 🙂