[ajmorris]

First refeed of prep has come.

Not really needing it from a psychological perspective at all, in-fact id rather keep pushing

But my rate of loss is too fast, so I need to slow it down to avoid dropping performance , fullness and muscle.

Todays macros

523c 41f 223p

*6 Litres Fluid*
*5,000mg Sodium*

M1
– 125g Oats
– 200g Fruits
– 40g Whey Iso
– 5 Fish Oil

M2
– 100g Raw Weight Rice
– 150g Raw Weight Chicken
– 1 Bagel

M3
– 100g Raw Weight Rice
– 150g Raw Weight Chicken
– 1 Bagel

M4
– 100g Cream Of Rice
– 31g Whey Iso
– 200g Blueberries

M5
– 125g Oats
– 31g Whey Iso

[ajmorris]

Congrats AJ! Btw, JP will coach you now in the rest of your prep?

Will continue my prep on my own mate, but Jordan will be in my corner whenever I need it 🙂

[ajmorris]

Congrats on the awesome news! Well deserved and a great addition ????

_________________________________________

Personal IG: merattaf
Work IG: merat.up

Thanks Merat!

[ajmorris]

Things seem to becoming together nicely . Congratulations on the news you shared on ig today . If you refeed could you please post up a days eating to see how you approach it with more carbs . Kind regards

Absolutely can do that Adam 🙂

Thanks for the kind words too!

[ajmorris]

Hey Nathan,

Very simple way to build a picture of session to session programming by following all the athlete logs as each session is laid out.

In terms of warm ups, it totally depends on the movement, a bigger compound movement would require more warmers, probably around 3-5 total, as load comes up, reps come down to the point where you are hitting doubles or singles before your work set. Isolations look towards 1 MAYBE 2 warm ups prior to working.

[ajmorris]

Lovely Leg Session today

Only 5 direct quad sets and 4 direct ham sets. More than enough. Very much enjoying these sessions and performance is still climbing.

Hit a new low at 175lbs on the dot today, if I’m light again tomorrow I’ll refeed two days back to back.

[ajmorris]

Arms today

Simple session, 35 mins, 3 super sets

Cable curl with push down
Rope curl with overhead extension
Preacher 21s with push down 21s

Nice pump and a good break from a busy check in day 🙂

[ajmorris]

Great Pull Session today.

Highlights being 152.5kgs x 9 and 112.5kgs x 25 on BBRow.

Really enjoying the super high rep back offs at the moment. Find them very challenging but safe at the same time and of course loading is still decent, the moment I start using any less than 100kgs for a row back off is the point I’ll change loading / rep ranges

[ajmorris]

Hey Jack,

Your calories aren’t super high for your bodyweight, so arguably it’s worth spending some time working them up to increase your metabolic potential for a diet phase.

Also depends how long you’ve been at this weight ‘holding’ and whether you’re struggling with appetite, pumps or day to day energy.

I’d say from the info you’ve given you could spend longer pushing

[ajmorris]

Prep Update – 16 Weeks Out – 28th June 2020

Bodyweight
2.8 lbs down on average
177.8 LOW weight last week – 175.8 LOW weight this week.
Biggest drop so far of prep.

Training Week
Been a solid week this week, performance has been consistently high, with one small drop off on my top set of high incline barbell pressing, the rest has been quality, which I’m happy about.
Pumps in the gym have been a little less towards the back end of the week, felt a bit smaller, and from the front, definitely flatter.

Nutrition
Training Days – 325c 45f 230p
Non Training Days – 275c 55f 210p
Still very minimal / no hunger, finding it very easy.

Sleep / Recovery
Sleep has been poorer this week with stress higher and the heat. Around 6.5 hours average, this needs to be above 7 hours.
Recovery has still been solid.

Changes
No changes, it’s likely I’ll add my high days very soon to keep holding fullness, will take some shots after my Pull Session today.

[ajmorris]

@joerichardson Thank you buddy!

[ajmorris]

Good Push session today, little earlier time than usual and had a few set up issues with the high incline barbell but the rest of the session was brilliant and numbers progressed or retained!

Feeling a touch flat, but not flat enough to refeed just yet.

[ajmorris]

Nice rest day today, food in and steps in!

Checked in too, 177.8 lbs this morn

Here are two rear shots!

[ajmorris]

So a solid leg session today in the books; incredibly hot!

Performance is still at a very good level and I reckon I’ve got about 16-18 lbs to come off in the next 16 weeks. So need to be taking at least a pound off every week from now on in.

Will keep holding performance as much as possible, which will hold the tissue 🙂

[ajmorris]

Thanks Ben!