Zach Persson
Forum Replies Created
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Just want to chime in here and say thank you too Stefan for making this whole prep so good and peaking me perfect!
Everything went as planned and he knew what weight I would be weeks ahead!
Stefan has an amazing eye and an amazing coach! I am looking forward to working with him now in the offseason and bring much better package next time we go on stage! Will be traveling too him in Vienna to go through some training and posing too make sure execution and all is perfect so we set us up for best outcome possible!
Took 2nd place in junior open class, the winner won senior class as well!
Best Coach????You did very well buddy! Executed all to perfection and as i said before you definitly win the trophy for the best check ins!!!
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Instagram @bossofoutlaw – http://www.bodyconsultants.at – http://www.trainedbyjp-nutrion.com
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Thanks bossman! And will continue to execute 100% ???? -
Just want to chime in here and say thank you too Stefan for making this whole prep so good and peaking me perfect!
Everything went as planned and he knew what weight I would be weeks ahead!
Stefan has an amazing eye and an amazing coach! I am looking forward to working with him now in the offseason and bring much better package next time we go on stage! Will be traveling too him in Vienna to go through some training and posing too make sure execution and all is perfect so we set us up for best outcome possible!
Took 2nd place in junior open class, the winner won senior class as well!
Best Coach????
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Good morning everybody.
Just to give you an example thats a check in how i like it. Its peak week for my boy @sacke who is doing his show this weekend in sweden.
I really like the way he communicates with me as a coach:
*Peak week / Depletion – Day 3*
*Weight*
Monday: 75,6kg – Leg depletion #1
Tuesday: 75,4kg – Pull Depletion #2
Wednesday: 75,2kg- Push Depletion
Steps at 6000-7000 /day , trying to keep em down
*Training Pull depletion*
Was a great session, fun with some variation and pump work not having to focus on numbers. Took me 40 minuters to finish, total of 10 set back, 6 set rear delts, 6 set biceps and 3 set calves.
*Digestion* Same as yesterday.
Excellent all meals, stomach flat, no bloat/discomfort at all. My post meal 100g rice dry weight, 200g vegetables and 150g chicken went right through me barely felt like I had eaten, took 1 In-sure capsule with meal and breakfast as usual.
*hunger* Same as yesterday here
Great! Hungry throughout the whole day.Waking up 6:00 AM every day now
*Water consumption* I fill 1,5 liters bottles so that is how i measure.
First 1,5 liters finished
2nd 1,5 liters finished 1
3rd 1,5 liters finished
4th 1,5 Liters finished 1
5th 1,5 liters finished 1
6th 1,5 Liters finished
Total 9 liters.
Only 1 coffee pre gym and some decaffeinated coffee, no sodas, energy drinks etc.
Regarding the muffins on Saturday, any specific macros you want the muffins to have? Like no/low sat, lower fat content?_________________________________________
Instagram @bossofoutlaw – http://www.bodyconsultants.at – http://www.trainedbyjp-nutrion.com
Best coach! ???? really looking forward to the competition this weekend. Stefan has me real dialed in, and we will bring my absolute best for sure! ????
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Looking good!! ????????
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Congratulations Kevin! Physique looked great 🙂
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Also makes sense from a metabolic flexibility stand point in using both carbs and fats as a fuel source accordingly to the energy demand.
However I would not go no carb, because glycogen from the liver will almost be depleted upon waking, which is why I feel cardio in the morning is more beneficial. this will make the body liberate stored fat and utilize that as a fuel source during the aerobic activity.
So personally I would not go 0 carbs on rest days
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Looking forward to this log Mark!
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Yes, it definitely did!
Thanks Rich 🙂
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Hi Rich!
How do you usually go about deloads?
do you prefer taking days off or do you do deload session?
Thanks 🙂
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Looking forward to this!
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Your diet rice weights you listed is that cooked or uncooked???
If you look at the macros for the given meals you would see that it is uncooked 🙂
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No. There is no problem with consuming fats post cardio 🙂
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Ah I see, my bad lol!
In this article Jordan talks about 30g of quality protein in a gaining phase to be sufficient, I would agree with this. That means 30g of protein coming from chicken, meats, fish, eggs, protein powder, greek yoghurt… Which are complete proteins. So getting around 30g of protein per meal from complete proteins(high quality proteins) would probably be enough to saturate MPS yes.
Remember we are talking bulking here as well, so food intake is generally high relatively speaking. So you would get a lot of protein from other sources which are not complete but still contain proteins. Carbohydrates and fats are also protein sparing, carbs being the better at sparing.
Example: 150g of Oatmeal has 18g of protein. Add that to the 30g of protein from complete sources, you would get 48g of proteins from just these 2 sources.
There is no harm in consuming more protein, I do think we as bodybuilders generally consume more than we need. But I look at it as a reinsurance, and you are less likely to overeat on protein than carbs and fats. But yes 30g would probably be sufficient coming from complete source.Personally I always aim for at least 40g of complete protein per meal(6 meals). Not saying that is the correct way but that is generally how I go about it.
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Sounds good mate 🙂
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Nice to hear! Yes probably so! Since you only had one session this far that had been ”bad”, you probably just needed some extra rest.
You could adjust volume slight to allow for better recovery capabilities or adjust the split so that you train 2 on 1 off, 1on, 1off, repeat.
This is what I had to change to during offseason could not really recover from 2on 1off after a few weeks I would have to deload after about 4-5 weeks. But this is of course individually and should be according to your ability to recover from sessions. When getting stronger, the harder it is to recover.