[oscar Young]

Hey Oscar. Follow you on insta and love your content. Your execution of every exercise is perfect, what u would like to know is more about it diet. What your eating and when? Do you cycle carbs. I currently have carbs in and around training and later I the day don’t want to spike my insulin early in the day. any insight into what you do would be appreciated! Thanks

Hello John, Thank you. I feel that question (s) is person dependent and it also depends on goals. Currently I’m off season & this is my diet :

???? TRAINING DAY DIET
MEAL 1: 75c/60p/15f
MEAL 2: 100c/60p/10f
PRE WORKOUT: 100c/60p
INTRA : 2 sustain 3 Mps max
PWO: 150c / 60p
POST POST: 150c /60p
PRE BED: 60p/30f

????REST DAY DIET
6 meals of 60p/10f/60c

When I was dieting yes my breakfast was pro/fat & my carbs were only in pre workout meal,INTRA, post workout & post post ..
So it depends on what phase you are at

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[oscar Young]

Post show I advice getting into a routine. Make sure all your meals have ample protein & vegetables above all else.
I’d allow myself one off meal plan a day to start & have it as a last meal , where your cravings will possibly be the highest.
Slowly but surely the novelty will wear out and you can reduce this meals and crack on as normal

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[oscar Young]

Pull today , another productive session. Numbers up and movements are getting mastered.
We can only get better

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[oscar Young]

Hi Oscar looking great what is ur training split this week . Also why do you favour for training days and rest days protein and fat for first meal no carbs thanks Jon

Push
Legs
Off
Back
Delts
Off
Density
Off
That’s my split…my breakfast is carbs,protein & fats on both training & non training days 🙂

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[oscar Young]

If you’ve always drank tap water with no issues I’d just carry on with it mate. The authenticity & source of different brands of bottled water has been questioned very much over time anyway.

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[oscar Young]

No love : eminen Feat lil wayne

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[oscar Young]

I would simply hit the first set as a loading set. Max load, max intensity..that’s the goal, & if you max all these then you should have no juice on your tank to max another extra set.

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[oscar Young]

Day off today, a post show recap so far. check in pictures,4 weeks post show, we have just hit the 100kg mark, and it’s not looking too bad, considering I started the previous prep at 103kg.Recovery is great, sleep is much much better than previous weeks,digestion is on point, & appetite is up there.
•
It’s been a productive week training wise as Strentgh starts to climb and we start to touch new loads & performance in general is improving by the day.Now we can really knuckle down and push things forward,slowly but surely.
•
Jordan is confident we can push this to 110kg, have a small tidy up then push again to 112/113 ish, resulting in a much more denser look, then we will present again with roughly 10lbs new stage weight with the same structure in late 2020.

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[oscar Young]

Hello guys , leg day on the cards today . Happy with performance, happy with log book & now feel settled into the new training plans.
Not much to say now but time to just get better .
Session:
•seated ham curl : 6-9,10-12, 15
•Atlantis’s pivot press:
10-12,6-9,15-20
•hack squat (paused stretch set) :1 AMRAP
• glute bridge raise: 1 triple drop set
•leg extensions 2 x12
•adductor: 1 x 12, 1 x 20

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[oscar Young]

I’m with Lara on this one…if I’m eating leafy veg …then it’s all unlimited.
But when you go into parsnips,beetroot, carrot & beans then yes I’d count those as they Carry a bit more carb.

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[oscar Young]

Hello guys, very very good day today & very productive in the gym.
Feeling better by the day in terms of recovery, sleep is improving & performance is improving as a result.
Chest focused push today on the cards & PB’s all around.
•Atlantis chest press 5-9,10-12
•prime chest press 5-9,10-12
•tricep dips 5-9,10-12
•seated cable cuffed flys 1 x 15
•seated cable lat raise 2×15
•pec dec RP 12-8-6

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[oscar Young]

Thank you very much for your answer Clare, that’s what I do, but I wish someone could give me some numbers of their warm up sets to see if I’m going over and could reduce the warm-up because my workouts get too long.

Every day is different based on how you feel. Sometimes it’s easier to get into a workout and sometimes you need longer.
The load you’ll use to work is also a factor. The heavier the load , the longer the warm up.
But here’s an example of a smith machine press IMO

Get under the smith and do 6 reps empty bar (lets say work set is with 40kgs each of the smith) add 10kgs each side, do 4-5 reps
· Increase to 15kgs each side, do 3-4 reps
· Increase to 20kgs each side for 3 reps
· Increase to 30kgs each side for 2 reps
· Increase to 35kgs each side for 1 rep
· WORK SET…and the session begins

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[oscar Young]

Hello guys, day off today & check in with JP…4 weeks post show & weight sitting at 101kg and body comp is still holding., appetite is good, sleep is getting better, & body is recovering…
strength is climbing nicely ,& Jordan is very happy..

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[oscar Young]

All these are just movements, they are the right movements, but it’s your execution that matters ..another thing that matters is the movements you choose and the stability profile . In terms of execution it’s your arm path that’s important…(the ability of your elbow pulling towards being able to pull towards your hips as that’s where the last attaches) .

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[oscar Young]

Evening good people , long day in work , & training . I did my first proper density/leg day session . Myself And Jordan knocked heads about what lift to run with and at Jordan’s advice we decided we would take SLDL & rotate it with snatch grips from the pins.
But being the Bimbo I am I did deficit deadlifts lol … so i
Will have to try do that again .. session was
•SLDL 5-9,10-12
•prime handle lat pull down 5-9,10-12
•Atlantis single arm row 5-9 10-12
•Pendulum 1 x 15
•single leg lying ham curl 5-9,10-12
•aductor rest pause 12-8-7

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