Sam King
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The training and rest day macros work at around 2,900ish calories so only 200 above what you’re eating now really. The thing with a calculator is it does not know you and it does not know your individual make up, nor does it know your exact output. It’s simply an estimate to get you started. If you were to notice too much weight gain and your appearance is reflective of fat gain, then shave some macros off – just 200-300 calories worth, then re-assess the following week and tweek it as your morphology changes for the better or worse. Who knows, you may even require more than the calculator suggests. You won’t know until you have given it a go.
As for is it for natural or enhanced, I’d say either as an enhanced individual would probably have a much higher bodyweight so would plug that data accordingly and get their estimates on their required nutrition needs.
I know it’s very difficult to get over the mental blockade of accumulating fat, especially if someone has been overweight in the past. Fat doesn’t just appear overnight though, it’s a gradual process and as long as you keep an eye on progress there’ll be no problem. Part and parcel of the process my friend.
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^^Um, surely you’re not the IFBB pro ‘Ruff Diesel’ are you haha?
What Clare said – likely the model you’d use would be completely different to your usual gym anyway even if one was available. If you’re on holiday for a month or two, then maybe think more about the machines at the gym. If you choose to train, a week or two of different exercises won’t hurt.
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As above, a bit of natural lighting and mirror the same conditions every time where possible – time, background and ideally without a pump as everyone looks better. You want honest, raw feedback even if it is not to your liking at that period in time (more fuel for the fire). I prefer less than optimum lighting as when you look good in that, you’ll likely look good anywhere. Bodybuilding is all about the consistency so why would progress pictures be any different? The amount of front and rear shots I’ve seen from @clare barks over the years – same spot, same stance. I’d say she’s doing something right!
My fiancee’ must really love me as she does my check in photos every week without being annoyed haha. Clearly a reason to put a ring on it 😉
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Hiya
There are a lot of improvements that can be made. Firstly, NEAT is incredibly high and it looks as though you’re in a mass gaining phase from your OP. I’m nearing the end of my comp prep and your daily steps are 2.5x what I’m currently doing. It’s a great way to burn a handful of calories and get your digestion moving, however it will likely affect your training if it isn’t already. Building muscle is priority as then the demand for calories grows and you burn more when doing less as muscle tissue is metabolically more expensive. Out of interest, how long does 14k of NEAT take in the morning? I average around 900-1,000 steps every 10 mins so you’re looking at potentially over two hours. Also, noticed in your lunch it’s 1.5k steps which while better than nothing, seems rather low.
Diet is around 2,700 calories which isn’t too bad, but the aforementioned NEAT is probably burning a massive proportion of that up so there’s nothing really left to build significant tissue if any. Looking at your rep ranges, they are far too low across the workout as a whole especially on the upper/lower days. Squats and rack pulls for 3-5 reps may net you some strength, however less than ideal for maximum hypertrophy. There are some good exercises in there, but they aren’t programmed ideally for progression. Example – in your first session you’re squatting and rack pulling. 2-3 days later, depending on your rest day set up you’re deadlifting. Once you’re working up to all out intensity, your body will likely bite back in the form of burning out and/or injuries. Along with high NEAT output, I’m guessing recovery isn’t on point either so it’s just a matter of time of burnout.
I would advise spending some time looking through this site as there is a lot on offer. Just go through the various forums and logs to see what people have done. Learn from their experiences, their mistakes and your own – we all have made them and continue to do so. Bodybuilding is in no way linear and there is always something you can be doing better. Get the basics down first, along with consistency, great nutrition, structured training programme and allow for maximum recovery. The Diet Planner will help you to best plan and structure your diet, especially the pre-workout window where there is currently no protein.
Overall message is to gain muscle, you have to accept a bit of fat gain – part and parcel of being in a slight surplus. NEAT needs to be lowered by a big margin as legs will literally disappear and recovery will be severely hampered, plus you get some time back. However when you do get to a certain point, a mini cut will be beneficial with some NEAT and perhaps a smidge of cardio. Then, once tidied up you focus on pushing up again. Rinse and repeat. There is a wealth of information across the site so take some time and you’ll notice consistent patterns on how to structure your nutrition and training.
Posting on here was a very good start. I’m sure some of the athletes will chip in and other members, but being proactive and getting stuck in is always better than just waiting to be told what to do. In addition, there are plenty of coaches across the site who you can work with including many of the TrainedbyJP athletes. Feel free to contact one of them and potentially work with one of them as it sounds like this may be very beneficial for you. Whichever option you choose, best of luck.
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Right then, refeed went down a treat yesterday and weight has increased from 73.6kg o 74.55kg so a big ol’ jump. Expected either a ‘hmmm, carbs were too high’ or ‘back to normal diet’ in this morning’s check in. In fact, the opposite – another re-feed! Think I’m still in prep but not so sure haha. In addition, food has been slightly increased across the week so going to put this to very good use! Refeed today as follows:
Meal 1: 50g whey, 100g apple, 8g coconut oil (got chocolate malted honeycomb protein… simply divine)
Intra workout: 15g Peptopro, 5g creatine, 10g EAA
Meal 3: 200g chicken, 90g rice, 100g cereal (went for 50g Cocopops and 50g Rice Krispies, lovely)
Meal 4: 200g chicken, 300g sweet potato (will add in a nice veggie mix here)
Meal 5: 200g chicken, 65g rice (more veggies here)
Meal 6: 200g 5% beef, 65g rice (green beans will do here)
Meal 7: 8 egg whites, 2 eggs, 85g oats (saw a video of @Kevenstutz mixing his eggs into his oatmeal. Am I brave enough…)Good day’s eating ahead that’s for sure and looking forward to it =)
Pull session today and it was an absolute cracker.
Lat Activation: 1 x 12-15
High hammer pulldown: 1 x 7-9, 1 x 10-12
Incline bench supported bb row: 2 x 12
Neutral grip pulldown: 1 x 12-15
Hammer strength low row: 1 x 7-9, 1 x 10-12
One arm db row: 1 x 20
Bent over lateral raise: 1 x 12-15
Seated calve raise: 3 x 15-20Lat activation went well – still utilising the banded pullover superset with straight arm pulldown, Warms up the lats from the fully lengthened to fully shortened – no fibres left switched off.
Hammer strength pulldown has always been a pain, however I have made a slight adjustment after speaking to Mr Harry Harris. I explained I found it difficult to find the ideal height for the seat that best fits the machine’s path. Personally, it feels awkward during working sets. Warm up sets feel good, then suddenly it feels like a different machine. That, and the seat likes to drop sometimes mid set. Anyway, he advised on almost bottoming out the seat. Change implemented and felt waaaayyy better. Managed 100kg for 9 reps and 90kg for 13.
Incline barbell row, supported on a bench. Love this movement, can just feel every fibre screaming throughout and it’s so strict as body language is pretty much eliminated.
Neutral pulldown has been substituted for the equivalent pullup variation. Just the one straight set of 12-15. Deliberately underestimated my normal go to on the stack and went lighter. Smart move as that was the right weight haha. Consciously just pulling with the lats throughout and literally could not muster anther set.t
Hammer strength low row felt brilliant today and still progressing this movement well. You can really overload on this and as said previously, I used to hate it. Probably because I had the seat too high so the arc of the handles was way off for my morphology.
One arm db row to finish off the lats and again this is a movement I used to hate. Once had DOMs after a back session in my obliques and I attest this to my, shall we say less than optimum form haha. It wasn’t horrendous, more I just rotated my torso a bit much attempting to gain a fuller range of motion. I’ve come a long way since that thinking or I like to think at least.
Finished off with rear delt raises and seated calf raises for higher reps. In an attempt to get more from less, I tried my raises without shoes on today and straight away I could get right on my toes. The contraction was so much better and I needed less weight. Less is definitely more. Don’t get me wrong – my calves burned before, but this was something different. I was performing my stretches after and my calves were just shaking.That’s enough ramblings for today. I always say ‘just a quick blog update’ – never happens.
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Plenty of studies that EAAs are far superior than BCAAs. The word ‘essential’ should be enough. I like to use a combination of EAAs and peptopro for the best of both worlds, plus it stretches a bit further with the wallet.
Long gone are the days of having to down a shake as you complete your last set and get in that post anabolic window in an effort to make gains. If your intra workout is on point you can easily wait 60-90 mins until you get home for your meal. The only time you may need a meal straight after is if you’re deep in a pushing up phase and literally trying to cram the calories in.
That’s a lot of food you’re packing away in that small window around your workout. Depending on the volume I wouldn’t be surprised if there was some bloat. Ideally your pre-workout would be 60-90 mins before hitting the gym. Start your intra halfway through your journey to the gym and then consume throughout, ideally finishing it halfway/ three quarters of the way through. Then get yourself home and have your post workout meal.
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Hi Clare bit of an odd question but when you list Cheerios post workout do you just consume these dry or do you have almond milk here etc ? Many thanks
Hi Adam.. Apologies, I didn’t make that clear. I add a very small amount of unsweetened almond milk.
Please be more careful going forwards Clare.
Now, Cheerios takes me back to my childhood. Used to be a classic grab a handful from the box as a snack. Wheetos as well, mmmm.
How’d the Barnett chop go? New Trained by JP clothing range is looking good. Still love my classic clay original t-shirt though!
Physique composition is holding really well from the latest photos. In a really good place to progress =)
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Goooooooood Morning
Yesterday’s refeed was as follows:
Meal 1: 60g ground rice, 50g whey, 8g coconut oil, 100g apple (added in some Maple Bourbon Pecan Skinny Syrup – beautiful)
Intra: 10g EAA, 15g pepto pro, 50g HBCD, 5 g creatine
Meal 3: 200g chicken, 65g rice, 60g cocopops with a dash of almond milk
Meal 4: 200g chicken, 100g sweet potato, veg medley and 2 bagel thins with a slither of butter
Meal 5: 200g chicken, 65g pasta, veggie medley and a bit of passata
Meal 6: 50g whey, 80g apple, 65 oats, 1 muffin (extra thick oats and mixed the muffin in with some Caramel Waffle Fudge Cone Skinny Syrup)
Meal 7: 1 egg, 10 egg whitesWeight was 73.95kg on 1st Aug for check in, 73.35kg before the refeed yesterday and today it has settled at 73.6kg. As punishment, I have been issued with another refeed today. Sigh, orders are orders
Meal 1: 1 egg, 100 egg whites
Meal 2: 150g chicken, 100g rice, 8g extra virgin olive oil (thinking of peppers, onions, courgettes with a Mexican spice theme)
Meal 3: 150g 5% beef, 100g banana, 2 bagel thins (going to glaze the banana in Skinny Syrup and toast with the bagels)
Meal 4: 150g chicken, 100g rice, 16g cashews (probably add some Indian spices and create a curry paste from them – usually my go to for flavouring chicken)
Meal 5: 150g chicken, 100g rice, 8g extra virgin olive oil (boring ol’ salad here – standard fanfare, but I still enjoy it)
Meal 6: one scoop of whey, 50g oats, 1 muffin (sickly muffin/oat mixture before bed, hell yeah)I’ve attached some pics from my last check in and where we’re at. Two weeks out and I’m happy. Not content by any means as I know there’s more, but still very much happy. It’s a rest day today so going to catch up with friends and family throughout. So important to slightly switch off and almost slightly forget, just socialise and maintain those connections as well as a fraction of normality.
To anyone reading, have a crackin’ day.
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Busy busy couple of days. Check in went very well yesterday and got some great compliments from the Ice Queen herself – definitely take that! Lots of changes implemented for the week ahead, one of which included a refeed today. Will cover the changes tomorrow, including the refeed and post some shots of current condition.
Bodyweight was 73.9kg yesterday and 73.35 this morning before the refeed so will see where I’m sitting tomorrow with the boss.
Yesterday trained legs and wasn’t the best session due to lower back pumps. Back wasn’t quite recovered from my trap deadlifts a couple of days prior. First working set of squats and had to throw in the towel half way through. No point injuring myself so close to a show or overly stressing my body. Substituted with a V Squat where the pads cut into my back <sigh>. Happened in the past and took a layer of skin off through my t-shirt last time, thankfully just some light bruising. Will stay away from that model, not even a great machine. Managed a good set on the smith sissy squat and the rest of the session wasn’t too shabby either.
This morning’s session was push and went as follows:
Seated crucifix cable side raise: 2 x 12-15
High incline db press: 1 x 7-9, 1 x 10-12 should’ve been smith but being used
Low incline barbell press: 1 x 12-15
Dip: 1 x 7-9, 1 x 10-12
Seated cable flye: 1 x 12-15
One arm pushdown: 1 x 12-15 (each side)
Seated db curl, one arm: 2 x 8-10
Abs – 3 setsWith a good preworkout meal in my system, it was one. Side raises felt great and delts burned throughout. Eeked out an extra rep on each set.
High incline db press managed 40kg for 8 and then 34kg for 12. As the reps got harder, kept running through my head ‘if you stop here, that’s third place.’ ‘Screw that.’ ‘Ok, going for silver – that’s all you’ll get’ ‘Don’t think so’ and with that smashed out that last rep which took an age. This is what really makes the difference, especially during these last stages. Really happy with both sets.
Incline barbell press felt much better than the previous time I did it – 70.5kg for 13 reps. World crushing poundage I know, but felt perfect. an press heavier with dbs for some reason, hmmm.
Dips weren’t on the money today so lost a rep, but hey ho. Triceps still haven’t disappeared… yet.
Rest of the fluffy stuff went well and everything’s popping out nicely. A new striation here and there each session, lovely. One of the best parts of this stage of prep is the daily changes.Hopefully won’t be a big watery, bloated mess in the morning haha. What’s my plans for this Friday evening I hear you cry!? Bedtime very soon, lovely!
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Rest day today and totally facked – the joys of prep, each day surprises you! I do find fatigue hits far harder on a rest day which makes sense as food is slightly lower, my body is trying to recover from the battering the day/s before and NEAT is slightly higher. NEAT won’t have too much of an impact, but every bit adds up.
Check in prepped this evening so template, photos and measurements done – a very good week indeed! Hope the Boss agrees. Had a sneak peak at my weight this morning and it’s very interesting. Will reveal all when we’ve conversed and Corinne tells me I’m too fat haha. Loving this stage of prep as visual changes are daily and adding up very quickly. Only two and a half weeks to go!!
Legs tomorrow morning and barbell paused squats, looking forward to it!
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Can’t wait to feel like that again haha – food and cushioned joints, lovely! Agreed – prep and offseason both have their highs and lows, but love both of them in their own ways. In terms of pushing up this offseason, are you going to remain closer to your comp weight or may you have another big push up like you did previously? Obviously depends on which shows catch your eye and if you go for an early qualifier. Could be too early to say.
Did you manage to choose a backup gym in the end for August? Horrible feeling I can imagine. Just think what the refurb may bring – possibly new equipment or at the very least, a nice lick of paint. If it’s the latter, I couldn’t give a monkeys personally.
Looks as thought the post show rebound is going successfully and everything’s on the up. How are the niggles and injuries at the mo?
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Just when you get into your stride, body always finds a way to say fack you! Sounds like an unscheduled deload this week… um, you’re probably having several unscheduled deloads by the sounds of it haha.
Had this discussion many times, but no point in fighting the illness. Why string it out and stress your body further? It’s priority is to recover from this bug, not to lay down new tissue. Sure you’ll lose 1000% of your muscle having the week off, but oh well.
Make sure you don’t be bringing that bug in the gym ya hear!?
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We want you in the 2020 Olympia as well and you can definitely crack it, no qualms about it! Otherwise, you and I will be having words.
Not converted to burgers and pizzas just yet then, just Subway cookies. To be fair, Chris Bumstead’s favourite cheat meal is four different subs from Subway.
No boring answers at all, not looking for mind-blowing responses – just honest Corinne answers.
Answer to number 3 is perfect. Why let a problem plague you down for days or even weeks when you can be proactive and solve/identify the root cause where possible. Generally like to think I’m way more of a positive person than my younger years. For example, getting stuck in traffic going to work. Turn it into at least I have a car to go to a job and besides there’s nothing you can do. Pessimism and negativity quickly drag you down and those around you.
Not a fan of roast dinner!? Woah there, that’s a shocking revelation but if it’s not to your taste then fair enough. I dislike sushi whereas a lot of people love it. I don’t understand it myself.
Not long to go until the 2020 Olympia – best get crackin’ Corinne!
I hate the sort of questions that people ask that require an in-depth answer, but you know you’re going to waste your breath telling it in full. Also, questions such as ‘how do get big, stronger, leaner’. 9/10 times you can see their face drop and interest wane after laying the adherence required, consistency, deprivation (to a degree if dieting), digging deep, accurately assessing feedback and most of all, working bloody hard.
Are you eating normally? Ummmm, define normal.. is that normal to the individual asking, your standard eating habits or the general populace? Lovely vague questions that sound condescending.
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5) Most annoying question you get in the gym and/or online? – NOBODY IN THE GYMS ASKS MUCH NOW TBH, WHICH IS NICE….I DONT LIKE IT WHEN PEOPLE ASKING ME ‘WHAT YOU EATING’…WHILST PEEKING INTO MY PERSONAL SPACE…AS I WOULDNT PUT MY FACE IN THEIR SANDWICH – AND THE OTHER ONE IS, ‘SO ARE YOU EATING NORMALLY NOW’ AFTER A SHOW…WELL YEH, THIS IS MY NORMAL – SO THOSE 2 QS IRRITATE ME
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THIS x100!!
Society is so crazy. Why it acceptable for someone/work colleagues to daily ask this. (Or “why are you eating that?” Errrr, because I like it, I’m working towards a goal, it makes me feel good!) Yet if we asked why they are eating or what they’re cramming a sausage roll on their faces they’d be offended.
It’s insecurity and ignorance really.
Real daily bug ear of mine too. Yesterday got “why you eating beetroot, what’s that do”.
I have no words.
Even though bodybuilding is a bit more accepted nowadays and there are plenty of people on the Tupperware bandwagon, it’s more out of curiosity and due to the frequency of feedings. Generally it’s when people don’t know you – no-one bats an eyelid anymore, I’m just the bodybuilder in the office haha.
But yeah, if I was getting questions about anabolic beetroot frequently, that’d grow old. Plus beetroot is amazing along with some pickled red cabbage in my daily salad.
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Clare’s given the most accurate answer – just keep it simple and cook everything from raw, then there’s no guessing. You’ve kind of answered the question in your opening post that several results from Google give you different answers – it’s not 100% accurate, especially with rice based on cooked weight due to water volume. For example, if I were to cook 100g raw rice with 500ml water and cook until the water is absorbed vs you doing coking 100g with 300ml water and you’re draining water off. Not known anyone to based potatoes on cooked weight either.
Keep it simple bud and keep guesswork out of the equation.
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