[ajmorris]

Looking great mate! Going to do bits in 12 weeks!

Thanks bro 🙂

[ajmorris]

Absolute insanity AJ. I say it every time. Wow. ??

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@katiecshallbe_

Thank you Kate 🙂 really appreciate it. Hope things are good with you

[ajmorris]

Trend

[ajmorris]

Pics

[ajmorris]

12 Weeks Out – Checked in today – 170.8 lbs

Weight

Will attach my trend – A bit of a mid week ‘woosh’ as I dropped into the 160’s, I felt this straight away, sitting down I felt my glutes were leaner ( even though they are still fat..) & I just felt lighter all over. This morning it levelled out a bit , which it always does after a rest day 🙂

Training

Up until Thursday we trained as normal, and from then we have de-loaded. Me and Kuba chose to de-volume our sessions & we simply just followed Jordan’s orders on the session structure & volume drop. I feel like it was needed at SOME point and this is probably the right time for us both to pull back a tad, especially for Kuba as he’s been super busy sorting everything for the gym re-opening.

Nutrition

No changes here this week, I have not had any high days yet since the last one I told you guys about, as said before these are auto-regulated.

Push Pull Arms – 325c 50f 230p
Legs – 400c 50f 230p
Rest – 285c 50f 230p

No hunger really, still ery easy at this stage.

Sleep

Still a bit crap. I can’t lie in these updates, so it’s not where it needs to be, I want 7hrs+ and at the moment I’m getting 6-6:30hrs. I will fix this.

Next Steps

Keep going as we are, attached trend and a couple of pics 🙂

Any thoughts appreciated as per!

[ajmorris]

Rest day today before de-load legs and the gyms opening tomorrow! Hope everyone is excited 🙂

12.5k Steps done, nice walk this evening with my dog around these open fields / lakes near the house. Really nice to just switch off from a busy day of work.

Also went down to the gym to see Kuba & Meg and pick up my new JP kit! Some pics of that coming tomorrow 🙂

[ajmorris]

As Adam above suggested it’s about time for a diet update in terms of food selection.
Current Training Day
M1 – 250G Berries 40G Whey Iso
M2 – 100G (Raw Weight) Rice 150G Chicken 150G Veg 3G Salt
M3 – 100G (Raw Weight) Rice 150G Chicken 150G Veg 3G Salt 20G 90% Dark Choc
Intra – 20g HBCD 20G EAA 5G CREATINE 10G GLUTAMINE 5G ELECTROLYTES 2G TAURINE
M4 – 120G Rice based cereal – 45G Whey Iso
M5 – 250G Berries 250G 0% Greek Yoghurt 20G Whey Iso 20G 90% Dark Choc
Rest Day
M1 – 250G Berries 40G Whey Iso
M2 – 250G Berries 250G 0% Greek Yoghurt 20G Whey Iso 20G 90% Dark Choc
M3 – 100G (Raw Weight) Rice 150G Chicken 150G Veg 3G Salt 20G 90% Dark Choc
M4 – 100G (Raw Weight) Rice 150G Chicken 150G Veg 3G Salt
M5 – 250G Berries 250G 0% Greek Yoghurt 20G Whey Iso 20G 90% Dark Choc 1 Bagel

Maybe I need new scales / this is a stupid question. But does the 3G of salt not make the food borderline inedible?
I’ve seen a lot of people posting about salt intake recently between 2-3G per meal. so added some yesterday. Stopped after 2G as I felt like I had been grinding it for ever and it looked like loads.
It tasted awful and I could taste it all day ??

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Instagram – jvz_fitness

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[ajmorris]

Pull today. Deload. Boring. But needed!

Adductor x1
Barbell RDL x1
SA DB Row x1
Prime Grip Pulldown x1
Prime Neutral Row x1
Straight Arm Pulldown x1
Reverse Pec Deck x1
Machine Shrug x1
D Handle Curl x2 + drop
Rope Hammer Curl x2 + drop

Rest day tomorrow, plenty of programming to do for everyone getting 100% sorted for Saturday 🙂

[ajmorris]

You look wicked dude. Great flow and round muscle bellies.

That’s a normal length of session for pull or legs for me and Kuba atm. So I’m not surprised by that.

However if you’ve hit up full body for a year I think you’re advanced enough to move across to Push Pull or upper lower

Perhaps a hybrid could work

I love

Push
Pull
Legs
Off
Upper
Legs
Off

[ajmorris]

Morning AJ,
How many different sessions do you think should make up a full body split. In JPs most recent Live I believe he said 3 would be great. However, in the ‘Setting up full body’ in the Education section, he says to have 4 different sessions, these being;
1. Heavy Legs Light Upper 1
2. Heavy Upper Light Legs 1
3. Heavy Legs Light Upper 2
4. Heavy Upper Light Legs 2
Starting Full Body on Sat when gyms open, planning my sessions now just wanted to get your opinion on it.
Thank you in advance & welcome to the site.

[ajmorris]

Push today!

We went to a diff location, decent session but it is Defo time to de-load for both me & Kuba. Backing down as of tomorrow with volume 🙂

Today

Seated lateral x3
Incline hammer strength x2
Atlantis shoulder x2
Incline prime x2
Dip x2
Flye x2
Lying cuffed lateral x2
Tricep extension x2
Overhead extension x2

Pull tomorrow 🙂

[ajmorris]

Hi AJ, how are you deciding which path to choose when weight stalls: increase steps, add cardio, or drop food? ?

[ajmorris]

Rest day today.

Pretty non eventful day but went to the dentist this morning so I thought I’d share the excitement of that with you guys.

Other than that, two meals left for today and an early night 🙂 ready for push tomorrow!!

[ajmorris]

Hey Jack,
In reality the same principles apply to both natural and assisted, you really want to take it steady to protect muscle.
Dr Andrew Chappell did some extensive research (using competitive natural athletes as the cohort) into methods of dieting. Check it out, but to sum it up, diet for enough time so you don’t really ever have to see a rate of loss greater than 1% of your bodyweight, keep carbohydrates as high as possible to protect performance and muscle fullness.
I talked about my approaches at length on my guest appearance on the U.K. Pro Muscle Podcast too.
If you have any other queries in the future just let me know or start another thread ?

Apologies for the delay on replying, iv genuinely just seen this. I can’t thank everyone enough for sharing their advice, my first year of competing AJ gave out awards and iv followed you on Instagram ever since. Means alot for guys and girls to take the time out to share advice with me, very humbled by this as it was my first post on the forum. Will take everything on board for sure! Thanks again everyone ? [/quote]
No worries Jack! Pleasure to meet you back then 🙂

[ajmorris]

man you are looking nuts already-well in! I find everyone on here inspiring but when I see what you’re achieving naturally, it really helps me when it comes to my own goals. how is your cardio/step count looking on non training days at moment mate?