[Tim Aspinall]

Dean this is all very normal on prep/dieting. Hormones are all over the place due to the drugs used if assisted, and if not assisted just the low body fat, being in a deficit, lack of sleep etc will affect how the brain functions and processes things.

Keep yourself as busy as possible. Keep from being in the house alone whenever possible. I find that helps.

As for trestolone James and Louis did a video on this. James had to stop using it. So I’d drop this out.

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[Tim Aspinall]

Normal wake up time this morning 5:30am and then headed to the gym 6:30 for 7am start. Tried a gym called Yorky’s in Tooting as it’s not as congested with traffic that way versus going to Kings Gym Mitcham or Croydon. Only took 10 minutes although I haven’t tried Kings Gym Mitcham at 6:30am yet so may not be as bad as in the day which usually takes around 30 mins to go 4 miles.

Hit the back and legs rotation 1 session (normally this will be done on Mondays but needed to get the legs going now) and it’s a tough but great session. Exercises are all ones I really connect well with and can see there being some good numbers hit. Today was just feeling things out, nothing to failure.

I’ll rest tomorrow as still feeling a little run down from a cold I picked up just before the show so just a walk in the morning and thats it. Saturday will train with few of the TrainedbyJP team as we have a meet and greet at a supplement shop called Gym Beast in Croydon 11am til 2pm then head to Kings Gym Croydon for a session. I’ll be doing chest rotation 1, again holding off from failure. Sunday will rest again, and then Monday we go in properly for first ‘official’ session.

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[Tim Aspinall]

I’d opt for cyclic dextrin or maltodextrin. Avoid this one as you’ll have stomach issues after using it for a while.

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[Tim Aspinall]

Use it pre workout and have been for 4 years now. Absolutely love it. Be careful at anything above 75g as some people struggle with digestion then and can make your arse explode mid workout lol.

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[Tim Aspinall]

There is potential yes. Have you thought of maybe switching the whey out for chicken or turkey. And cocopops for say basmati rice. You could have one meal of this and the other whey and cocopops then see if there’s any change.

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[Tim Aspinall]

Energy levels feeling a lot better today and after the food consumed over the last couple of days, I like to start it moving around so I headed to the gym to try out the delts and triceps rotation 1 programme that will be followed this offseason.

This is actually programmed for a Tuesday with Wednesday being a rest day. But this week is different as yesterday I wasn’t feeling up to doing anything.

It was nice to be back loving weights around. Nothing to failure, just getting everything moving again.

Tomorrow meals with begin being structured properly and I’ll be hitting pull and hamstrings rotation 1 programme. Again, nothing to absolute failure- just getting everyone moving again.

For me personally, it is important to get my structure back – training at normal time and meals at set times throughout the day.

The danger can be, post show, that a few days turns into a few weeks and before you know it you’ve had a month with no structure and not tracking your foods and if you’re wanting a productive offseason then this will not be beneficial.

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[Tim Aspinall]

It’s a great choice. Choose a cereal that’s low in fat like cocopops, Rice Krispies, Frosties etc with some almond milk too. Avoid dairy post workout.

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[Tim Aspinall]

So having had another day to reflect post show, and having spoken with a few people about my plan to go away and grow then come back 2021 instead of 2020 I’m more in favour now of doing a late qualifier 2020 as this would still give 8 months solid growing time which should be more than enough if hit hard and without time out for operation like this year and no bad lab experience.

I’ll speak with Jordan and see what his honest thoughts are and we can go from there. I would love a crack at a 2bros show too so it will depend if he feels I’d be of that standard and competitive enough. I love getting on stage so either way would be class to do.

So today I completely rested from the gym. Food was enjoyed and controlled, no going crazy. Apart from a brownie and some icecream it was all good foods (salmon and eggs for meal 1, shake and some cashews meal 2, sushi meal 3, chicken and rice meal 4, 5% fat mince beef made into meatballs with tomato and mozzarella stuffed pasta meal 5).

Did food shop for offseason plan food which I’ll get back to tomorrow. Jordan has said I can just follow a macros guide for final few days of the week but I prefer structure of a plan and feel ready for it. Want to use this post show period as well as possible.

Tomorrow going to hit some legs at kings gym with Louis and James which will be fun.

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[Tim Aspinall]

I’d personally do it any time any day you enjoy and it fits. Don’t stress it. You’re doing it for health benefits so just use it for that purpose.
_________________________________________
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Thanks mate, I watched your push session with the giant, really enjoyed it and helped me to make my routine for Push day. [/quote]
Ahh that’s class to hear. I’m glad you enjoyed the video. Anything you need advice / help with message any time

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[Tim Aspinall]

I’d personally do it any time any day you enjoy and it fits. Don’t stress it. You’re doing it for health benefits so just use it for that purpose.

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[Tim Aspinall]

Wow Tim, your condition was on point!! Well deserved second place ????????????!
How do you taper down the T3 from your prep?

Was pushed HARD this prep and managed to get best condition to date. Shows if you’re willing to suffer and really dig in you will be rewarded.

T3’s are reduced from 50mcg a day to 25mcg a day until eventually removed.

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[Tim Aspinall]

So where to start this weekend. I think if we rewind to Saturday which was when the carb loading started ahead of Sunday’s show day.

So I woke up fully depleted on Saturday with a lowest bodyweight of 207.4 lbs. water intake was due to be 4 litres for the day but dropped to 3.5 litres as it had got to 5pm and I’d only had 2 litres so was changed.

The carb load guideline is always something that could change depending on how the body responds throughout the day. The carbs could increase or reduce. In this instance the last 2 meals had to increase. 130g rice was upped to 160g rice for meal 6 and meal 7 (before bed) was increased from 130g oats to 170g. Body was still very flat and couldn’t risk going into show day needing to fill so much it would have meant an uncomfortable amount of food, which would then cause stress for digestion and too much volume for the stomach, meaning a bloated look on stage.

Sunday morning woke up with bodyweight of 208.8lbs which was 3lbs lighter than British Finals bodyweight last year, but with added tissue so I knew the stage look was going to be super tight and best condition to date !! Was still very flat so first meal had 100g baby rice added. Pics were then sent to Jordan before 2nd meal and again still flat so 60g baby rice added. More pics were sent and still flat so was decided every meal would have 60g baby rice added. Only problem was I’d run out of the stuff and nowhere in Hull had any. When this happens key is to be prepare and have other alternatives on hand. I’d got plenty of rice cakes, a source that has always sat well in previous shows so 7 rice cakes were added to each meal instead. Not as ideal as baby rice due to volume but for me personally they sit well and I prefer as don’t have to add the water to mix so feel drier. By around meal 4 I’d started to fill out more and things were coming alive which was good. Was a case of keeping that fullness coming but the same dryness which we were able to do.

All day I kept off my feet and just chilled with Hilly at his hotel until around 5pm then headed to venue. Key is to stay as relaxed as possible show day so for me finding a quiet place and just putting feet up works best. It’s the day that all of the work has been done for so in my opinion be as selfish in that respect as possible and make it about you and your needs so you can be your absolute best when you hit that stage!!

Having someone with Jordan’s attention to detail and who genuinely gives a shit is so vital too. Literally he wants to know every move, every meal, all timings, what’s been done and when. That is so rare in a coach and it’s why I trust nobody else. Nobody else knows my body how he does now. If you were to see the amount of emails back and forth throughout the day you will see the relentless work that is put in by him. And you need to remember there were other athletes he coaches competing that same day getting exactly the same attention to detail. Just incredible.

So I was buzzing to get on stage and had absolutely nothing to lose as it was my debut in class 1 having stepped up from Novice class last year. I didn’t know what to expect apart from the other guys would be massive haha. I knew my condition was razor sharp and I was confident nobody would have the same level condition as me however I was very aware I would be on the small side as a class 1 so it was whether I still had enough tissue and with the condition being of such a high standard it would be enough to counter the size difference. As it turned out it was enough to earn me a 2nd place behind the winner of the overall and new PCA Pro Andy Scott who was a class act and true gent. We had a great battle and to have shared the stage was a brilliant experience. The result was beyond what I expected so I am overwhelmed still and it’s not sunk in yet.

I know I now need to add a lot more tissue, which will be done over the next 18 months and then come back with an exciting new package in 2021!! The hard work gets put in so I cannot be ignored for pro level !! Want this so damn bad now. Shape will not be sacrificed in this growing phase that’s ahead as it’s a strength of mine so the process will be steady which is why I’m taking time over it. The plan has been set by Jordan and it starts on Saturday 19th. Let the growing begin!!

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[Tim Aspinall]

Well what a weekend. Trying to digest everything and will report fully from Saturday and Sunday tomorrow. Everything will be explained from the carb up process, water, and show day protocol.

It’s 2:50am and just got back to south London from Hull so ready for sleep and start tomorrow fresh.

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[Tim Aspinall]

Mine is ground rice with whey protein, blueberries and coconut oil.

If you don’t like carbs before training and prefer these Intra and post then a whey shake and peanut butter is good.

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[Tim Aspinall]

Bodyweight 208.6 lbs. Lowest I’ve been so far. With the tissue added from last year this will be a bigger and more conditioned look. I cannot be anything but happy with this. Regardless of the result show day I will be stepping off that stage with a huge smile on my face. Worked my ass off and the result is an improved look.

Hit final session today. Was PULL and just kept everything above 10 reps and 1 rep shy of failure. Just squeezing and holding until it was all depleted. Nothing silly and all movements chest supported or completely off feet.

Rest of the day was spent relaxing and getting ready to come back to derby. Back home now and will start carb up tomorrow morning. Cannot wait to fill out and see how physique looks.

Water drops tomorrow to 4 litres from 8.5 today so we start to dry and get tighter as carbs go in.

Will update tomorrow how it’s all going.

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