Welcome to the Road to 2022. 



This log is a continuation of my 2020 Prep Log – please revisit that if you wish to read through it, in the archived logs section.



Please feel free at any point to ask any questions about my thought processes, changes, etc etc, nothing is a silly question ( well, maybe… ) 



Below is how we’ll begin… 



I’ve just come off the back of winning my PNBA Pro Card at the INBA European Show, this will now be the backbone of my goals moving forwards. 



Off Season Starting Point, Goals & Objectives

So here it is all laid out…. this is basically me thinking out loud on the plane back from Italy yesterday.

Any questions please ask ?

Main Objectives

– Bring up everything.

– Add another 8-10lbs of muscle. I really do believe I can do this

– Finer details being my ‘top line’ – chest, delts… need my front relaxed & front double bicep to have more pop to close the gap on top pro’s. I will do so by continuing to get strong across all presses and ensure I do not b*tch out on range of motion, ensuring every single press is taken to full depth.

– Need thicker abs for when I’m standing relaxed on stage

– Need to start next prep in 2022 leaner, so I can get everything off fat loss wise & present a true pro level physique. I estimate this will mean starting prep around 180lbs.

– Remain meticulous, yet enjoy some of the finer things in life with great people in this year away from competition. A few COVID free holidays would be nice.

Next Goals

– Compete with UKDFBA 2022

– Compete in the European Natural Championships 2022 PNBA Pro Class, and some of the other shows in the European Tour

– Compete in the PNBA Pro Natural Olympia 2022

Full diet will be listed on my Trained By JP log & my training split remains unchanged…

Split

Legs + Arms

Off

Push

Pull

Off

Start Diet – all raw weights

Training Day

M1 – 100g COR, 200ml Egg White, 2 Eggs, 200g Fruit, 20g 90% Dark Choc

M2 – 100g Rice, 150g Chicken, Green Veg

M3 (Pre) – 100g Rice, 150g Chicken, Green Veg, 1x Starbucks Muffin

M4 Intra – 25c Sustain 25p MPS Max

M5 Post – 130g COR, 40g Whey Iso, 200g Fruit, 5 Caramel Rice Cakes

M6 – 250g 0% Fat Yoghurt, 20g Whey Iso, 200g Blueberries, 20g 90% Dark Choc

Rest Day

M1 – 100g COR, 200ml Egg White, 2 Eggs, 200g Fruit, 20g 90% Dark Choc

M2 – 100g Rice, 150g Chicken, Green Veg

M3 – 100g Rice, 150g Chicken, Green Veg, 1x Starbucks Muffin

M4 – 100g COR, 40g Whey Iso, 200g Fruit

M5 – 250g 0% Fat Yoghurt, 20g Whey Iso, 200g Blueberries, 20g 90% Dark Choc

I will likely introduce a 6th meal soon in both days. For now this structure works well.

Start Training Split

Legs + Arms

Off

Push

Pull

Off