Sam King
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Enjoy the added cardio Sam!
Looks like food has come down a fair bit from last update .
With your diet how much complete protein are you consuming a day. From your diet appears quite high over a gram per lbAll the best for the last few weeks
Hiya Adam. I’m pretty sure the novelty will wear off in no time haha, but do enjoy the ‘me’ time cardio gives you and starts off the day right. Don’t like the side effect of increased appetite, however shows the plan is working.
Well noticed – just over around a gram per lb. I only count from complete sources, same with carbs and fats. I have all foods grouped by their predominant energy type, but keep them consistent. Even something as basic as vegetables are weighed out and kept the same portions each day to ensure no room for error. May seem a bit OTT, but the leaner you are the more important it is.
Food hasn’t come down that quickly in one whack – it has been changed since I last posted my diet, just been a bit lapse with updating it. To be fair, I think food has been really high and output low which is completely the opposite to the ‘norm’.
Thanks for the well wishes Adam. Know it is absolutely going to fly by, but looking forward to getting back to the stage.
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Sounds like it’s going great with only 4.5 weeks out mate
Indeed it is Jay – everything is progressing nicely. Fatigue is definitely starting to creep up, but that’s when we continue pushing as that’s where the magic is happening. Off season has started strong for you buddy. Time to fuel those sessions with sausage and mash!
<p style=”color: silver”>_________________________________________
Comp history:NPA South West 18th August 2019
– 1st: NPA South West 2019 Novice 1st Place
– NPA South West 2019 Best Male 1st Timers
– NPA South West 2019 Best Transformation Male
– NPA South West 2019 3rd place overall
__________________________________________________________________________________________
Lifetime natural – first show 18th August 2019.
Next show – 27th October 2019: British Championships
Journal – Road to First Comp
Instagram: samking104
Well looking forward to seeing you on that stage again mate.
Yeah it seems to be going well mate, weight is going up nicely with the extra food
Sausage and mash is one of my favourites, but weird I know lol[/quote]Cheers Jay. Looking forward to getting back up there my man.
I’ll be following the new log. Be interesting to see the transition into your offseason phase and then into the finals in June. Can’t believe they’re in June – bit of a funky month.
Nout wrong with sausage and mash, especially with a rich, anabolic onion gravy.
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Morning All
Check in went very well yesterday and I must’ve jinxed myself yesterday as cardio is officially in. Nothing major yet, just 30 mins first thing on a rest day. Steps still at 8,000 a day. Corinne has requested another check in Sunday – uh oh.
Diet is currently the below:
Training Day –
Meal 1: Pre gym meal always to be had 90mins pre – 40g protein from whey, 50g ground rice, 100g apple
Intra Workout shake 15g peptopro, 10g bcaas/eaas, 5g creatine, 30g cyclic dextrin
Meal 2 Pwo 60mins after – 200g chicken/turkey breast, 65g rice, 60g cereal – WHICH ARE YOU USING AT THE MO?
Meal 3 – 200g chicken, 150g sweet potato
Meal 4 – 200g chicken, 20g cashews
Meal 5 – 200g 5 fat beef,
Meal 6 Pre bed – 20g pro from whey 200g fat free greek yoghurtNon training day
Meal 1 – 2 eggs, 8 egg whites
Meal 2 – 200g chicken/turkey breast, 10g evoo
Meal 3 – 40g pro from whey, 40g oats, 50g apple,
Meal 4 – 200g 5 fat beef
Meal 5 – 200g chicken/turkey breast, 40g rice
Meal 6– 20g pro from whey 200g fat free greek yoghurtHit legs yesterday and absolutely loved the session. Leg press is absolutely flying up at the moment – 390kg for 14 and 420kg for 9. Anticipate another large increase in the next rotation unless cardio destroys my legs of course haha. Barbell sissy squat with 115kg for 20 reps felt spot on. 120kg is incoming, Rest of the session was on the money as well.
Push session today, work and then some wedding planning in the evening. All in all, a standard day. Right, let’s get to it.
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love the coffee description! My mrs hates me i finish a black coffee before she even starts her drink with milk!! haha
keep going buddy! Where abouts are you based im travelling a fair bit over next 4-8 weeks!@reece-saunders haha glad I’m not the only one who enjoys the burn.
Cheers my man, not long for either of us! You first though – it’ll be comp day before you know it.
Based in the Poole area. Nobody really knows Poole, so normally just say near Bournemouth.
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Sounds like it’s going great with only 4.5 weeks out mate
Indeed it is Jay – everything is progressing nicely. Fatigue is definitely starting to creep up, but that’s when we continue pushing as that’s where the magic is happening. Off season has started strong for you buddy. Time to fuel those sessions with sausage and mash!
Instagram: samking104
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Check in done and dusted! Happy with the progress and at 4.5 weeks out, things are starting to happen – lost 1kg, 1cm off the waist, legs are looking sharper, looking tighter. As always, will see what Corinne has got to say.
As I write this, just sipping on my morning coffee and it’s that perfect temperature where it just about burns your mouth, but is drinkable. That’s the perfect sip. Yeah, I’m weird haha.
Prep is definitely starting to kick in and am noticing not only the physical changes, but the mental side with fatigue making an appearance. There has been no formal cardio since the start of July, just steps which are currently capped at 8,000 a day. Feels like absolutely nothing, but the less is more approach is definitely working and I’m able to apply myself full throttle to my training sessions.
Legs today and looking to take a few pbs. Leg press has been flying up so will continue that trend today.
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Exactly, you need to follow the coach’s orders but just an interesting approach compared to the norm.
Fair enough on the cheat meals – there is no right or wrong on them. I think trialling higher days is good, but closer to the show as if you’re doing higher days too far out from show day it’s not really a true reflection. More just satisfying a mental itch. When you’re flat and depleted, that is when you’re burning the most bodyfat and people are too quick to bump up their calories when they look flat. In addition, people do so much cardio that they ‘earn’ a cheat whereas the cheat could be missed and cardio severely reduced meaning more energy to be devoted to training. It’s a fine balance and completely person dependent as well as your current composition, starting point, timeframe etc.
Oooo Paris, nice. What have you got planned for the weekend away?
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Fab weekend away and managed to get a decent session in at Panthers Gym based in Uxbridge. Really like the hack squat model, however managed to fail in the hole but unfortunately you can’t take the plates off as the frame gets in the way. Had to get someone to assist to put the machine in position so I could unload it. Just a tad annoying and wonder what would happen if happen was using 4-5 plates a side. Nonetheless, the session was spot on and got to use an adductor although this model felt as though I was in the prime position to give birth.
Main reason for going to London was to celebrate a 30th for the OH’s friend. Turned up an hour after the start time being the cool kids, however didn’t realise it was a sit down meal – oops. Naturally I didn’t eat anything, but everything looked amazing. The birthday girl comes from an Indian family so the cuisine was authentic and the smell was divine. We were also gifted a box of Ferrero Rochers by the host so straight into the post show hamper they went!
Training has been very good, output in the form of NEAT is still minimal and everything is ticking along nicely at 4.5 weeks out. Check in tomorrow so will see what the boss thinks
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My man, post show/the lead up is looking good. Always a pain when the body doesn’t respond, but in several cases it’s taking a step back in order to leapfrog forwards. The process is never linear and sometimes less is more, so cliche’ but so relevant and the idea of being outworked resonates deeply within us, especially during prep. We all know this but prep brain is a fickle thing. The scales can be your worst enemy and they often don’t correlate to what the mirror shows.
Amazing stuff with the Pakman – remember seeing him or should I say his calves at Bodypower a few years back, blimmin’ insane. He definitely has an interesting take on training and a lot of his methods make perfect sense, especially when pushing the envelope of your maximum potential. A few months ago I was speaking to someone who was fairly new to training and as happens in a gym, he discussed his training was based on Ben Pakulski’s methods. He was attempting to contract and activate every fibre during every movement. Fantastic, however this was limiting his development as he was barbell squatting with 30kg to ensure maximum stimulation. Definitely think Big Ben’s teachings are valuable to trainers at all levels, however personally I think it can detract beginners from the basic foundations but it’s like with all training methods – RIR, pivotal reps, DC etc – they all require that basic foundation.
Have you still got all of your treatments in place in the lead up to the finals?
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Exactly, but the coach’s re-assurance is all you need. I would rather be told ‘you look like shite’, well maybe not so blunt haha and haven’t been told that yet haha. However, I would rather the blunt truth every time even at the expense of my feelings. That’s why when people say that ‘you look fantastic, you’re gonna smash it’ etc. it can go to the head so I usually just politely at thank you, accept the compliments/well wishes and carry on. However, when Corinne says ‘holy sh*t’, then I know we’re on. Not to say anyone else’s feedback is disregarded or not motivational, just best to keep the primary feedback from a very few close sources, primarily your coach.
Yup – push always drops off, such a pain but it is what it is. I made sure post show to push the weights up quickly (within reason of course) and fight to maintain, so when the inevitable drop starts there is more scope to maintain or even progress. No more PRs!? Surely not – sounds like you’re getting complacent 😉
I’m very well thank you. 5 weeks to go and everything is starting to fall into place nicely
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Hey Lara
Just passing by and I literally can’t believe how close showtime is!!! As you have mentioned assessing your own condition and what point you should be at with ‘x’ weeks to go is so hard to judge, especially with diet brain. I always have it with check in – look at my photos and think ‘uh-oh, only so many weeks to go – here comes the drop in cals and added output’ but then it comes back as ‘no change’ or ‘more food’. Well, bit less robotic and less copy/paste but completely different to what I’m thinking.
On the back of that, when I’m back to offseason and can be more subjective I will probably look back at pics in the lead up to shows thinking ‘hmmm, actually not that bad.’ Easier when you’re an offseason blob haha.
Noticing any regressing in certain movements yet? Overall, everything seems to be going to plan and you seem very happy within yourself which, while it doesn’t seem necessary as you need to ‘suffer’ with prep, is far more advantageous than beating yourself into the ground.
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Looks like you enjoyed the re-feed with the OH, what a result it fell on her birthday! From the above, don’t think a super high day will on the cards anytime soon haha.
What would you prefer though – an off plan meal every 1-2 weeks or slightly more food across each meal? With the off plan meal option, you’ll usually need to earn it by doing extra cardio and keeping calories lower so suffer more than required. For a lot of people it’s more of a mental break than a necessity as usually this sort of refeed is required if you’re 220lbs+ of lean mass.
Interesting that EAAs are out intra. Any reason for that? Surely you need them more now than ever? Had a scroll to see your current diet, but couldn’t see anything. Obviously you are assisted so this will pretty much preserve tissue.
Motivation is sky high still which is great to hear my man. Hope everything is well with you.
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I had a similar issue but got into contact and received my trunks 4 days before the show.
Obviously it is very frustrating but I get the impression it is a single person and they create from scratch. Being peak comp season it is obviously very busy but you provide your comp date in the order so they are aware.
I found the insta chat on the website the best option. Being there myself, it’s the lack of communication and reassurance that adds to the stress, not ideal during a prep I know.
They should arrive soon and you will be very happy with them believe meInstagram: samking104
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Sooo, been an absolutely chocked week so haven’t really updated. Currently in Uxbridge this week with legs on the cards. Will visit Panthers gym. Trained there once before and has a decent setup so looking forward to it.
2bros in Italy is looking to be a cracker this weekend, going to be interesting how it unfolds.
Hope everyone is smashing their goalsInstagram: samking104
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Hello mateAll caught up on the log now. As usual, interesting stuff all round – there is no doubt that you are making this offseason count. You’re being so meticulous with your offseason akin to prep and leaving nothing to chance. In years gone by, did you treat the offseason as an excuse to ease off a bit and eat a lot more junk (I’m bulkin’ brah, need the calories) as well as easing off the training intensity? On the back of that, I’ve read several articles in the past where once calories get to a certain point it is near on impossible to push on with just clean foods and a certain amount of junk food may be required to get the intake in. Do you agree with this? The seminar looked amazing and no surprise you were trashed the following day. Lesson learned for next time. Imagine having a Mr Olympia’s schedule!? Trying to fit your training in and racking up the air miles.Good luck with the filming today.
<p style=”color: silver”>_________________________________________
Comp history:NPA South West 18th August 2019
– 1st: NPA South West 2019 Novice 1st Place
– NPA South West 2019 Best Male 1st Timers
– NPA South West 2019 Best Transformation Male
– NPA South West 2019 3rd place overall
__________________________________________________________________________________________
Lifetime natural – first show 18th August 2019.
Next show – 27th October 2019: British Championships
Journal – Road to First Comp
Instagram: samking104
Hey buddy thanks for the comments. This is definitely the first time I have ever been this meticulous in an off season for sure and I believe many people, as I have before just use it as a big ass excuse to go off plan.
I don’t believe you ever need to push junk food to get calories in. Food is for purpose right and their are 1000% better food choices. We add calories through carbs mostly and then at a point start adding in calories from fat to pack out calories. Be careful to not slow digestion down too much here.
There is a place at a point to add in dense calories from easy to consume items when food is really high like cookies and muffins but typically around training and these are minority items to the bulk of our diets.
Hope that helps pal.Being meticulous is paying off for sure! Yup – always an excuse. You look at Big Ron when decided to tighten up his diet for the 2003 Mr Olympia – completely new physique within the space of a year. Still don’t know how he got away with cornbread and bbq sauce so close to a show. Testament to his hard work ethic and sheer mass needing the calories.
Exactly – I think people using junk to meet their calorie demands are just being lazy with their nutrition quite often. As you’ve said, too much junk would mess up anyone’s digestion and I still maintain what you put into your body will reflect in your physique. Quality fuel = quality training and the foundations to progress yourself. People often think the meal they eat that day will affect their physique and when they wake up the next day realising they’re not fat, they carry on. It’s in several weeks that you will see the effect of your diet. Whether that’s for the better or worse, that’s down to you.
Definitely agree with you moving the hack squat further in the training session as everything feels more primed and you’ve greased the grooves (the working muscles, hips and knees). Same with barbell squats if I choose to include them. However, find starting with the leg press alright after doing some hams. An interesting setup you have above though, almost of a Kai Greene standard although you didn’t start with 45 mins on the Stepmill, 30 mins of abs and after 3 hours of working out, ending on squats.
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