ajmorris
Forum Replies Created
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197.4 – Rest Day
Managed to hit 5pps x 11 on the Cybex which I was pretty happy with yesterday, Goal is to take a 6 plate set on there soon!!
First week of prep almost complete and overall it’s been a great initial response down from 201.4 to 197.4 today. The goal is to get at minimum 2 lb off a week for the first 6-8 weeks at least before the ROL slows in accordance to the rising risk of muscle loss.
Today will be 12.5k steps, check ins and plenty of resting ready for another big week!
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Could you show your Push workouts (both rotations)?
Will do over the coming days ?? they have not changed much at all
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AJ Prep Start Diet – 26/04/2021
All foods weighed raw
Training Day
M1
120g COR
40g Iso
150g Raspberries
25g 90% Dark Choc
4x Omega 3
2x Krill Oil
M2
100g Rice
150g Chicken
Veggies
M3
100g Rice
150g Chicken
25g 90% Dark Choc
Veggies
Intra
25g Sustain
25g EAA
Post
120g Rice Based Cereal
40g Iso
M5
100g Rice
150g Chicken
Veggies
M6
200g 0% Greek Yoghurt
10g Iso
150g Raspberries
25g 90% Dark Choc
Totals – 481c 41f 269p
Expenditure – 10k Steps
Rest Day
M1
100g COR
40g Iso
150g Raspberries
25g 90% Dark Choc
M2
100g Rice
150g Chicken
Veggies
M3
100g Rice
150g Chicken
Veggies
M4
100g Rice
150g Smoked Salmon
Veggies
M6
200g 0% Greek Yoghurt
20g Iso
150g Raspberries
25g 90% Dark Choc
Totals – 336c 53f 218p
Expenditure – 12.5k Steps
Which cereals are you choosing there mate? Solid diet, love it![/quote]
Thanks mate. Rice crispies or coco pops for me! -
Hey mate – do you think you’ll aim to stick with just steps as expenditure this prep? Or will you play it by ear and potentially add some CV if needed? Thanks!
Hey buddy, the latter, but I would ideally like a whole prep with just steps!! Focus on maximising training performance
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197.6 – Legs
Filming for the site today and it’s the first session on the cybex!! It will be a de volume for the next 4 sessions as sleep is still a little broken and appetite weirdly low.
Weight is still coming off well , sun 197 and we’ll see some true fat loss -
198 – Arms & Delts
Got that 220×10 set boxed off yesterday! Really wanted 11 or 12 but I’m starting to feel fatigue climbing from several big personal bests recently, and I am due a de volume! From legs for at least one rotation we’ll be going down to one set just to freshen up again and get ready for another really good 6-8 week block of training.
My sleep was broken last night and I can just see session readiness dropping off slightly, all signs of one needed!
Decent week so far of weight loss as that is 3.2 lbs down as of today ✔️
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199 – Pull
Push was solid yesterday, definitely found a good groove with dumbbell pressing where my ROM is the best it’s been, will keep these in for as long as I can stabilise them, which will probably be quite a while, before I’ll need a machine due to the loss of stability that comes with bodyfat
In for Pull today and got a set in my mind for deads ?? will get it boxed off.
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Hi AJ, curious to know your thoughts on twinges and strains..
first session since Xmas eve due to gyms just opening today.. hit push but had a pain in right delt/trap when doing plate incline and also plate shoulder press.. this was happening when the weight was not heavy at all talking like 10s each side.. left side was nothing and could have went up but right side there was a twinge that I could feel even during side lateral and tricep exercise later in the session..
do you think this is due to the long lay off causing an imbalance and the right side atrophying and losing strength? And also what is the best approach to work around this without sacrificing good exercises ? cheers manPotentially there is some neuromuscular issue or imbalance but I would highly recommend seeing a physio for this, and working within pain free exercises and loading ranges for now
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Will you count the calories of the vegetables at some point during the preparation?
Nope they will be kept static
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199.6 – Push Day
V good rest day yesterday, busy work day then went on a nice walk to get steps boxed off and chilled in the evening.
Ready to get after Push today ??
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201.2 – Rest Day
First day of prep is upon us 🙂
Nothing changes really just a tad less food and making sure I’m off my ass doing some steps later on! Monday’s are busy check in days for me so early start and a few boxed off already!
Hope everyone has a great Monday ?
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Hey AJ, could you post your diet at the peak of your off-season?
The same as above just with a cookie pre workout, 20g extra COR and 150g Granola with the last meal. That’s all I removed from the diet ( same on rest , the cookie went with meal 3 or meal 5)
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AJ Prep Start Diet – 26/04/2021
All foods weighed raw
Training Day
M1
120g COR
40g Iso
150g Raspberries
25g 90% Dark Choc
4x Omega 3
2x Krill Oil
M2
100g Rice
150g Chicken
Veggies
M3
100g Rice
150g Chicken
25g 90% Dark Choc
Veggies
Intra
25g Sustain
25g EAA
Post
120g Rice Based Cereal
40g Iso
M5
100g Rice
150g Chicken
Veggies
M6
200g 0% Greek Yoghurt
10g Iso
150g Raspberries
25g 90% Dark Choc
Totals – 481c 41f 269p
Expenditure – 10k Steps
Rest Day
M1
100g COR
40g Iso
150g Raspberries
25g 90% Dark Choc
M2
100g Rice
150g Chicken
Veggies
M3
100g Rice
150g Chicken
Veggies
M4
100g Rice
150g Smoked Salmon
Veggies
M6
200g 0% Greek Yoghurt
20g Iso
150g Raspberries
25g 90% Dark Choc
Totals – 336c 53f 218p
Expenditure – 12.5k StepsHow much take intra carbs while bulking? [/quote]
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Hi mate so will your leg volume stay low during your prep or change at all ?
Yes mate as it’s all I can recover from
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AJ Prep Start Split
Push
Pull
Arms & Delts
Legs
Off
Repeat ?Are you programming the sessions any different to allow for better recovery bud? Like we mentioned the other day? Less sets on legs, lower loading etc or are you taking the arm day as an “active recovery day”?[/quote]
Legs still at rock bottom volume for me mate and the arm day is super super short, pretty much doesn’t even count as a training day and I will definitely auto regulate to the point where if I feel like I need total rest I will not go in for that day