[Stephen Williams]

Craig I’m not surprised you were moody and looked flat if you were consuming 550 calories a day!

[Stephen Williams]

Creatinine Kinase isn’t anything to worry about and isn’t even considered as a relevant measurement in blood labs anymore unless its for an elderly person who has recently collapsed (my lecturer works as a biochemist and was the one who told me this). Dehydration is known to raise BUN levels above CK levels as well so that ratio is likely to be from not being hydrated for the test.

[Stephen Williams]

There’s an app called stacked being released within the next week. It’s essentially a digital log book. Is designed to track your caloric intake and log each set of your workout. It apparently informs you when you’ve hit a pb for that exercise and rep range!

[Stephen Williams]

I go for walks and listen to podcasts/music. I live in a remote hilly woodland area though so I have access to steep incline trails and it’s a genuine pleasure to walk through. If I lived in the centre of London I wouldn’t be so keen to do my cardio outside.

[Stephen Williams]

I tore my hamstring in May of last year and tore one of the tendons which attaches into my knee. Unsurprising the tendon still isn’t fully healed and I occasionally get the same sensations you seem to be describing. Not sure on what to recommend except for be aware of it and don’t push it too far. I tore mine when extremely fatigued on an rdl (was in a caloric deficit at the time also).

[Stephen Williams]

In theory I think that training that way would be beneficial if you trained different muscles am/pm. For example you did a low volume heavy session on Chest and tri’s and then in PM did a higher volume (but with lighter loading) session on back and biceps. This way your weekly volume and frequency for each muscle is the same, but your muscles being trained in PM wouldn’t still be trying to recover from the AM session.

[Stephen Williams]

How much water do you drink throughout your session? I get the same thing but I know it’s from drinking 4-5 litres.

[Stephen Williams]

I think Corinne said somewhere that yohimbine builds up in the body so over time can actually become more effective. I’ve definitely heard that you can run yohimbine constantly without your body becoming “resistant” to it unlike things such as clenbuterol. So I would personally run yohimbine all the way through a cutting phase.

[Stephen Williams]

Personally I would deload before beginning the new phase just so you can really attack it with full intensity and get maximum benefits from the mini cut. If you’re doing well on your current training plan and progressing your numbers then keep it for the cutting phase. Jordan has discussed the benefits he had of strict rest times while maintaining high intensity in regards to fat loss. Think he was following Scott stevensons ft programme.

[Stephen Williams]

Yeah the smith squat absolutely killed me. First time I’d actually ever done them so was a completely new stimulus for me. Took me minutes to get my breathing back to normal.

Thanks for your help. I’ll have a look at the site.

[Stephen Williams]

Sounds like you have an anterior pelvic tilt. So many factors can cause it. Tightness in hip flexors can be brought on by tightness elsewhere. Do you have issues with other joints such as ankles? Tight quads and even hamstrings can have an impact. A weak core which is something a lot of us have can cause us to over use hip flexors which will keep them tight! Just keep progressing your hip flexor stretched over time, ensure you don’t have tightness in other areas or weakness in posterior chain. Maybe look to improve strength in “core” also and in time your pelvic tilt should improve, and you’ll move more efficiently on squats etc and make some great gains!

[Stephen Williams]

When I start cutting I drop my current calories by 20%. Last bulk I pushed up to 4,500 calories so dropped 20% of that (900 calories), so I was down to 3,600 calories. This in theory gave me a 6,300 caloric deficit over a week while also not dropping calories particularly low so performance was still strong.

[Stephen Williams]

What did Jordan do to increase neat? Other than chores, walking and generally trying not to sit down I struggle to find methods to ramp up neat!

[Stephen Williams]

Thanks for the reassurance :). I deloaded shortly after the blood test was done before I got the results so levels have hopefully dropped now.