[oscar Young]

Evening guys, tough tough leg session earlier this afternoon. Changed up the plan a bit to add volume for the quads.
Tried to do 6 sets but the last 2 did not feel like they we’re bringing anything as quads were already beat up. So we will replace them with a V Squat RDL.
Workout was
•Lying ham 5-9 10-12
•Seated leg press 8-10,10-12
•heel wedged smith squat 8-10 ,8-10
•Leg extension 2 x 10-12
ZIG ZAG
•paused pendulum 2 x AMRAP
•adductor RP 15
•seated calf raise 3 x 10-12
This workout looks straight forward but I promise you it’s tough

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[oscar Young]

I personally got no prob

I allow my clients to have it, no problem. However it depends on personality as for some clients that sweet taste will awake, taste buds & trigger cravings causing them to binge .
But if you are having it and cracking on the. It’s a great snack

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[oscar Young]

Afternoon guys, so great session today at flex & tone with Calum raistrick. Music was pumping & the atmosphere was unreal as it was bank holiday.
We did a push session which was absolutely a killer. Pump was insane too.
Really happy with where Strentgh is considering I’m on cruise.
Numbers were up today too, so we will take that.
seated nautilus chest press 5-9, 10-12+PR+1+iso

•seated hammer incline press 5-9, 10-12+PR+1+iso

•seated dip RP 9-6-4 (2 seconds in the stretch) STRAIGHT INTO A

Dumbell stretch

•upright row rest pause 12-8-6

•rear delt row 12-8-6

•bicep curl 5-8 , RP 12-8-6

•cable rope bicep curl 1×15-20

•abs 1 RP 15-6-4

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[oscar Young]

@Oscar currently i am in suficit phase. Since i am working physical/labor job i am really active and 8+ hours on my feet(around 14k steps per day average+ lifting heavy stuff all day long ). So my question is regarding macros split on NTD. First meal i have p+F and next 3-4 meals i have 45p 80-100c 15-20f is that optimal regarding insulin sensitivity or not ? My macros split atm is 220p 450c 80f on TD and 220p 350c 80-90f on NTD.

@youngoscar [/quote]
At 18 years old I’d imagine your metabolism is really high. So you might actually get away with that split if I’m honest. You are also in an active job & do 14k steps..so energy output is high.
I’d be interested to see how you’d feel running
•Meal 1- P/F
•Meal 2: – P/F
•Meal 3: P/ C
•MEAL 4:P/F
•MEAL 5:P/F/C
And then gauge how you feel. If you feel your energy & focus is low then you’d just adjust meal 4 to P/F.
Keep carbs on the lower end at 80c.

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[oscar Young]

@dean-herbert I try marinate my chicken overnight before I cook it. Marinade is made of

•Cajun or a mix of Nando’s seasoning different flavours 0.99£ per sachet in Tesco.

•garlic paste

•olive oil

•Lemon

•chilli flakes

I’d mix all these in a paste in a pestle then rub it on the chicken breasts with a brush.

After you can sprinkle parsley or coriander on top & it gives it a good aroma.

Then cover with cling film and leave in the fridge overnight.

When cooking , cover with foil to keep it succulent, 30 mins on 180 degrees & bobs your uncle ????

____________________________

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I see a New video vlog coming from @youngoscar : cooking with Oscar ????????????[/quote]
There’s a good idea ????, I might look into doing this soon. I’ll speak to JP/Corrine & if there is enough interest I’ll be happy to put something
together. ????

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[oscar Young]

Hello guys , rest day today , so we travelled to Leeds for my first posing session with Rosie rascal ifbb pro.
It was one of the best sessions I’ve been to, she showed great detail of attention.
We started by a bit of stretching, mobility & trigger release to get us warm and going.
After which we commenced to 2 hours of solid posing. I am so unfit and can’t wait to start cardio & drop a bit of weight. So the next 15 weeks should be interesting. 🙂

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[oscar Young]

Myself and Jordan have experimented on both scenarios:
•Example 1
Chest movement 5-9,10-12
Shoulder press 5-9,10-12
•Example 2
Chest movement 5-9
Shoulder movement 5-9
Chest movement 10-12
Shoulder movement 10-12
Done in a zig zag fashion.
•Example 3
Push (chest focused)
Delts & tris
Both done on separate days.
We have ended up sticking with example 3 and running that to date. Because eventually what we realised is whatever we did shoulders were still secondary, which meant we couldn’t maximally load them as we’d given everything on the top set on chest movement.
For big shoulders you need to be strong at pressing variations.
That’s the rationale behind this thinking. Hope it helps

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[oscar Young]

PULL/LEGS
conventional dead’s with eccentric loading dropped as we transition into prep. Not only was it too demanding recovery wise, but whilst on this cruise cruise phase, optimising recovery is key. Playing a hero will not cut it….not to mention I was close to hitting my ceiling strength wise, so it was wise dropping it sooner rather than later.
RDL is back in,first rotation done, numbers set at 220kg, and now the goal is to chip away for the next 15 weeks
Workout was as follows :

••Barbell RDL 5-9 , 9-12

•Assisted chin 9-12 , 12-15…. 30 seconds + forced rep + iso

Lat stretch

•Seated leg press 1 x 20 reps , this is a widow maker set so it’s not continuous reps , so roughly pick a weigh that will fail around 15 reps and then mini breaks until you get to 20

Quad stretch

•standing Single leg curl 1 load , 1 back off . No rest pause work here or partials or forced

Ham stretch

•Adductor rest pause heavy 8-4-2

•Calf rest pause

•Calf stretch set

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[oscar Young]

@rauhalte yes that’s correct.. keep NTD pro/fat & stick your carbs on TD and try to stick them around your workout.. before, during & after

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[oscar Young]

Day off today team, a lot of eating and napping…. PULL/LEGS or as JP calls it DENSITY DAY awaits me tomorrow..
I shall be transitioning to RDL’s tomorrow from conventional deadlifts with eccentric loading and I will then run those for the rest of my prep …
I feel the deadlifts are about to hit a wall, I probably would eek out another kilo on weight, but for what it’ll cost me recovery wise it’s not worth it, plus not whilst I’m on a cruise .

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[oscar Young]

@xage hello mike no not at this stage, not at that low dose..simply because we need the oestrogen. Once we drop the hammer and the dose increases then we shall introduce an AI.
AI’s are quite harsh on lipids so if we can avoid them we do. 🙂

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[oscar Young]

@hu55lin hello mike I Perform those on a shoulder press machine. I sit facing the machine the opposite of how I sit when shoulder pressing.
There’s a video on my Instagram of me doing a shoulder press on the Atlantis press, if you watch it, you’ll get what I’m saying. 🙂

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[oscar Young]

In simple terms EAA’s are compounds that the body does not make—you get them from the foods you eat. So we need to vary our protein as different sources will have different make ups.
EAA’s will help with muscle growth and sustenance, impact recovery & overall health .

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[oscar Young]

I think yes you can reduce your calories a bit if you are sedentary. I’m with Ryan on running pro/fat mostly if your goal is to improve body composition. I Feel it’s beneficial consuming fats and proteins on NTD & then on TD start with you can spread the carbs around your training window as allows us to be more metabolically flexible, which simply means can shift from using one fuel source to another ( glycogen, or fat) whilst also remaining insulin sensitive

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[oscar Young]

Are you sure you entered your stats right?

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