[Stephen Williams]

I should have mentioned that Sunday will remain a full rest day. So would be adding bfr training on Wednesday and for legs 2 days after a leg day in place of cardio. I train legs, push, pull so if legs fell on a thursday i would add bfr for them on saturday in place of for example. I have no deadline such as a competition so will try this method and see how recovery is. If it doesn’t go well I will have learned my lesson and will deload and resume dieting without BFR.

[Stephen Williams]

Christoph that is essentially what I’m considering utilising it for (protecting muscle mass) as I am in a caloric deficit currently. Could this even be a good alternative to cardio? Obviously the energy expenditure won’t be as high as with cardio, but there will be a requirement for nutrients post session so could still pose similar fat loss benefits?

[Stephen Williams]

Jack, Jordan isn’t doing any formal cardio. He just keeps his steps consistent and increases them if he wants to expend more calories.

[Stephen Williams]

I’m using 5iu’s rather than 8iu’s of insulin with it as that’s what my pre and intra carb intake requires. Then the rest of my carbohydrates are immediately post workout which should still fall in the insulin window slightly, but I’ve added 600mg of ala to this meal to help with insulin sensitivity. I’ll continue using this method and see how it goes like you suggested.

[Stephen Williams]

Jordan what have you done throughout the prep to increase neat levels so far. I see that you’ve increased step count via dog walking, is that the only method? Or do you do smaller things also like consciously try and stand more rather than sit? Do you still use yohimbine or don’t see much benefit from it? If so would you take it upon wake and go for a dog walk before eating etc?

[Stephen Williams]

Personally I would want to begin a bulk from a Leander starting point. That aside it sounds like it is going perfectly so far! If you’re getting the desired performance and weight gain from 2,500 calories then that’s what you should keep consuming until you begin to stall.

[Stephen Williams]

I use slingshot knee sleeves and absolutely love them.

[Stephen Williams]

I don’t track steps, but progressively increase the amount of time I am standing at work. Is this an effective method? For example I am standing for approx 6 hours of an 8 hour shift. Will increase this to 7 hours next week. Then next adjustment will be a 200 calorie drop, then will go to full 8 hours stood as my card to play thereafter.

[Stephen Williams]

It’s interesting watching you train in these videos with Jordan. I can almost see where you likely used to train with more volume / less rest times previously. On every set you’re handling load you haven’t used before yet have a unique ability to find 3 or 4 good quality reps when it looks like you’re about to slow down. Whereas other guys using a lower volume approach don’t seem to have that in their locker to the same degree although they tend to be very strong!

[Stephen Williams]

I used to have similar issues myself mate. I think it all comes from the mindset of “eat big to get big”. I would recommend trying to address a few things that are stressing you (I can imagine your current workload is). Maybe bring in a few small rules to abide to in terms of diet to help keep you on track. For example have all your daily carb intake around the workout perimeter. This will then mean when it comes to nighttime, you have a solid rule that you cannot consume more carbohydrates. You may find it helps satisfy cravings and keeps you feeling fuller. Although not optimal for bodybuilding, a period of using intermittent fasting may help with reducing cravings and restoring some insulin sensitivity. I’m just throwing out ideas here of how to quench the binges. If you are better able to adhere to a diet when cutting, then it may be beneficial to drop down 10-15 pounds to install some better eating habits, and then slowly gain that back over an extended time period (rather than just in 3 weeks).

[Stephen Williams]

Also interested in a recommended supplier.

[Stephen Williams]

I always eat before bed! Should I put my t3 in the bathroom and take it when I wake up to pee?

[Stephen Williams]

Not a fan of the genetic hbcd but love the peptopro. Don’t know if it’s simply psychological but I feel stronger and stomach feels more settled when using bodybuilding warehouse hbcd instead of genetic.

[Stephen Williams]

I agree with the doc. I have done wingates using a regular exercise bike which isn’t as effective because there’s a slight delay as the resistance shoots up, unlike a Wingate where it is instant. First time I did these though I was destroyed after doing 5×20 (the last set I couldn’t even manage 10 second) intervals with 90 rest. I was still slightly out of breathe 45 minutes later also!

[Stephen Williams]

You’ve increases your recovery demands so require more calories. Very normal !