[oscar Young]

It is crazy though how much size you have put on in what is considered a short period in bodybuilding. How did you find talking and training alongside Phil Heath? It’s one thing seeing pros on film or in photos, but in person is a completely different story. Remember seeing Ben Pakulski’s calves in the meaty flesh, absolutely nuts.

Injuries are a funny thing. Instinct kicks in and quite often people are not pro-active enough. You can always do something as I’m assuming injuries will take longer to heal when prepping and in a deficit. Body recovers a lot slower from everything including injuries.

The stairmaster is just brutal and quite often find you have to be focused or you trip up the odd step haha. Haha won’t be a fat arse for long – dem glutes will be striated in no time. Then you can add your barbell to make it harder.

How did your recent check in with the boss go? Also, what’s the current diet? Last update was 30th June so may be the same, but assuming not.

It. Is mad ..but been focused for the last 7 years just put my head down & worked year in year out.
Training with Phil is by far the best experience in my life..he’s got presence, aura of a champ and he looks like a cloud..he’s that big.
Injuries are part of our game, where we always push as far from the harbour on a daily basis. The earlier you accept that…the better you’ll deal with them when they unfortunately occur.
My diet was only adjusted yesterday as my weight is fluctuating a bit.
????WORKOUT DAY MEALS
◾️Meal 1 – 1 whole egg & 4 egg whites 200g 5% turkey mince
◾️Meal 2 – 60g protein from whey , 10g olive oil
◾️pre – 60g protein from whey, 100g rice flakes / baby rice, 5g coconut oil, 150g banana
◾️INTRA-
•Leg day 4 scoops of sustain ( 100g carbs ) , •pull day 4 scoops of sustain ( 100g carbs ) •push day 3 scoops of sustain 75g carbs. With each session 3 scoops Mps max , 5g creatine
◾️PWO
PWO –

: Push – 200g coco pops & 60g whey

: pull 215g coco pops & 60g whey

: legs 230g coco pops & 60g whey

◾️2 bagels & 60g protein & 40g jam leg day
2 bagels & 60g protein, 30g jam pull day
2 bagels & 60g protein & 20g jam push day
◾️Pre bed 30g protein, 300g fat free greek yoghurt.

????REST DAY MEALS
◾️Meal 1 – 1 whole egg & 2 egg whites 200g 5% turkey mince
◾️Meal 2 – 300g chicken, 100g avocado
◾️Meal 3 – 200g 5% fat beef, 200g fat free cottage cheese, 10g coconut oil
◾️Meal 4 – 300g Salmon & veg
◾️Meal 5 – 300g minced beef
◾️Meal 6 – 30g protein, 300g fat free greek yoghurt

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[oscar Young]

Yeah the cheat meal is for my sanity. Dieting to lose body fat. I stared off with a loss of around 3lbs a week and it slowed to around 1lb a week until recently.

Cardio is 30 mins exercise bike every morning unless I’m really fatigued. I’ve missed maybe 3 days of this over the passed 2 months. A couple of weeks ago I’ve added incline walk 30 mins after a gym session, so this would only be on training days. None training days cals are around 1600 (not including the cheat meal). Neat activity is low as I have a desk job.

Pic is from right before the diet started and 2 weeks ago.

Do you think you’ll benefit more from a refeed as opposed to a cheat meal? Keeps the gut happier…less inflammation and all?

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[/quote]

Yeah that could work. That way I’d be tracking everything as well.[/quote]
100% …and when it comes to training, I feel you’d be more productive after a refeed than after a cheat meal which tends to leave most people feeling sluggish, with hangover symptoms and inflamed

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[oscar Young]

It depends, on a few factors..how quickly you get back into your routine, eating, training & it also depends on how mature your muscle is…as the more mature tissue is, it tends to go nowhere..a few days eating & training right…does the trick. 🙂

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[oscar Young]

Yeah the cheat meal is for my sanity. Dieting to lose body fat. I stared off with a loss of around 3lbs a week and it slowed to around 1lb a week until recently.

Cardio is 30 mins exercise bike every morning unless I’m really fatigued. I’ve missed maybe 3 days of this over the passed 2 months. A couple of weeks ago I’ve added incline walk 30 mins after a gym session, so this would only be on training days. None training days cals are around 1600 (not including the cheat meal). Neat activity is low as I have a desk job.

Pic is from right before the diet started and 2 weeks ago.

Do you think you’ll benefit more from a refeed as opposed to a cheat meal? Keeps the gut happier…less inflammation and all?

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[oscar Young]

Sex 🙂

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[oscar Young]

@samking104
Thank you for dropping by buddy & got your kind compliments . Coached by & Training with Jordan the last 7-8 months has left me no choice but to build very dense tissue.
My muscle bellies are a gift genetically, & they are just full at the moment so definitely a good thing .
My injury is much better & on Friday I did my first RDL back at 220 for 6 reps. I had 8 in the tank but stopped shy.
I got injured at 232kg, I’ll be looking to pull that in the next rotation.
During the injury, I didn’t mop about, I switched the movement to a chest supported row as it was safer. I don’t get married to movements emotionally because injuries are always on the fringes…so when the inevitable happens, you accept there’s more than one way to skin a cat and you move on.
The first week of using stairmaster saw me loose 3kg in a week. I always respond very well to it & I know it works well for me.
I’m 90 odd kilos so no I don’t have a barbell on my back haha.. still got a fat arse to carry..
I’ll defo look at calling into that gym if I’m about:)

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[oscar Young]

I agree with Kuba 100%. Judging through your pics you could push more..sometimes we need a refeed more mentally than physically.
Being flat is part and parcel of prep, it’s not always a sign you need a refeed though.
As you diet down, Strentgh will always take a bit of a hit too…but just how much is the question?
You asking on here whether you should have a refeed or not when you got a coach is the other giveaway..chances are you could push a bit more..
IMO you need a bit of a pep talk instead of a refeed.
Just my 2 cents 🙂

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[oscar Young]

It’s brilliant…try the one mixed with pineapple…????

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[oscar Young]

Hello guys…day off training today. Feeling a bit flat..legs are heavy from the cardio too…so been taking more rest today …got my steps (10k)
Push session tomorrow and then I’ll let you guys know how it went 🙂

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[oscar Young]

Chest
Legs
Off
Back
Delts
Off
Pull/legs
Off

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[oscar Young]

Hello guys so DENSITY/LEG DAY.
I was in the company of josh & Callum.
I was a bit apprehensive at first but decided to take the RDL for the first time since the QL injury.
Plan was to take the feeder sets slow and if I felt anything as much as a tingle I’d back off. But I didn’t.so I went for it & in the end a very productive session.
Now to build on that .
Session was
BB RDL 1×5-9,1×10-12

•Chin ups 1×5-9,1×12+RP+F+ISO

•Unilateral seated row : 1 set 12 reps (3 part) rest pause

•pendulum 1×25 (2sec pause)
•standing ham curl :1 set 5-9 , 1 set 10-12

•adductor:1 set 15 reps (3 part) rest pause

Video on my insta young_4040 🙂
____________________________

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[oscar Young]

@bts1993 thank you buddy ..let’s see what happens in the next 8 weeks 🙂

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[oscar Young]

Defo polar…I’m using one now in my prep for Cardio..chest strap & watch ..

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[oscar Young]

Hello team…rest day today and check in day too. I have dropped over 3kg in one week…this is due to the changes made last week. Introducing T3 at 25mcg daily & clen at 20mcg daily …I also moved from cross trainer to stairmaster which has seen me burn more kcals per 30 minutes compared to cross trainer.
I’m yet to get feedback but I’ll share my pics on here to show you where we are

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[oscar Young]

Jack you might also want to look at your bracing. Are you staying tight and braced at the bottom of the rep? More often lack of bracing will always leave the lower back feeling a bit vulnerable as you now can’t drive it against the pad on your way up.
Another trick is sticking a foam roller on your upper back which emphasises the hip drive against the pad with the foam roller acting as a cue .

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