[jamie christian-johal]

I would only take notice of scale weight weekly. If you weigh in daily you are likely to stress and over think things which it sounds like your doing at the minute.

If there’s no change on the scales in a week then we need to consider all factors –

Has look improved or not changed?
Is water intake consistent?
Is sleep consistent?
Are weigh in’s always fasted, in the same place, following a training day or rest day.
Bare in mind weight can change based on any of the above factors and any small manipulations.

If all variables are controlled and kept constant then I would change something after 1 week if someone was competing. If there was a little more flexibility I’d leave it two!

The main aim for me prepping someone is to maximize at all times by keeping food as high as possible!

Some times people slash input and output suffers also which kills the deficit were trying to obtain.

Hope that all makes sense and helps ????????

[jamie christian-johal]

Rest day today but man I’ve got my cardio in haha

Garden duties ready for the weekend consisting of a little mowing, jet washing and tidying. Safe to say I’m spent haha

4 meals in waiting for burger time lol

Checked in with Jordan today and he’s very happy with how things are going! I’m definitely the best 22st I’ve ever been.

Plan is to hold around here and improve body comp for the next 4-6 weeks then I will cruise and have bloods checked before next huge push that will see me pushing a good and solid 320lb.

I’ve already told Jordan I want to try DHB in my next blast ????????

Who’s going to the show Sunday? Be sure to say hi!!

It’s legs for me tomorrow in the forecasted 31 degree heat! Bloody wish me luck haha

[jamie christian-johal]

Whens the next podcast out? Or is Banji slow as fuck at editing and uploading them lol…
____________________________

M1234T@protonmail.com

Banj has promised tonight at long last, he’s normally quick but had problems with the logo this time or something ????????‍♂️

[jamie christian-johal]

I used to love a pizza when I was dieting, averaged one every 10 days and progressed each week.

In my off season I’ve opted for burger and chips recently as there’s still an element of nutritional value from that meal.

Depending how serious you are I feel it’s still nice to get some benefit from these meals nutritionally to support recovery and growth.

Take always have very little nutrition and won’t support your goals in terms of muscle growth and repair or fat loss. These are just for mental state.

Best case is to have an on plan meal in a much larger quantity mainly from more carbs.

[jamie christian-johal]

Chest is already sore from yesterday’s workout ????

Today’s session was Pull and the first run out for the glute that I strained about two weeks ago.

Having not performed an RDL since then I’m happy to have matched my weight and reps last time out which was 200kg for 6.

Rest of the session saw progression on most lifts also!

An all round good day!

Workout was –

Chest supported row
5-9
10-12 plus rp

RDL
5-9
10-12

Hammer pull over pull down single arm
6-10
12-15

Incline chest supported DB row
2 x 12-15

Cable crucifix cross over for rear delt

Bicep preacher cable curl
2 x 10-15 close grip on ez bar

Bicep preacher, cable parallel to floor
Hands wide on ez bar

2 x 12-15

Awesome session ????????

[jamie christian-johal]

I used to mix my pre workout drink with it for the hydration and pump support. I have a lot of my clients do this also. Good addition!

[jamie christian-johal]

Cream of rice can be made into a meal so particularly when dieting and trying to increase volume in your food and portion sizes its a great choice.

There all easy digesting great post workout carbs. Waxy maze is very chalky and I hate the texture, its like flour so a big no no for me. Id opt for cream of rice or coco pops both with whey protein over a shake with carbs.

[jamie christian-johal]

Today was Push day at UltraFlex Rotherham with Kuba.

The session was filmed by Hannah from Felicity Films for the site and I think its gonna be a real good video.

We had fun, pushed some decent weight and tried to put some quality info in there too 🙂

Session went like this –

Prime Slight incline Bench Press Machine
6-10
12-15

High Incline DB Press
6-10
12-15
CHEST STRETCH

Tricep Dip with chains for max tension at the top
6-10 x 2

Seated Cable Chest Fly
3 x 8-12

Laying cuffed lateral
3 sets 8-12

Prime seated lat raise
3 sets 8-12

Rope cable front raise
2 x 8-10

Lying cable e-z bar skull crush
3 sets 6-12

Calfs
2 sets seated 6-10

A little more volume than id typically do but in terms of loading the shoulders with weight it was still quite low as both compound lifts were chest dominant. When your programming think of the amount of work the CNS has to cope with and its ability to recover so more volume on certain exercises will not be overly taxing or counter productive to your workout.

Enjoy trying it.

[jamie christian-johal]

What do you use for meal 1 mate out of curiosity:)

____________________________

J.T

6 whole eggs

4 rashers turkey bacon

50g spinach

Or

75g whey

30g fat from a rapeseed and red palm oil I blend in.[/quote]

Yeah I’m curios as to the pro/fats meal structures

What’s the go to whey these days ? Been a while since I brought some ????????
____________________________

J.T

[/quote]
At the minute James I’m using dymatize iso-100 ????????

[jamie christian-johal]

Remember slow and steady wins the race!

Add in carbs around training to support performance and recovery first then depending on lifestyle and daily activity level add carbs where your more active.

Keep carbs out of meal 1 – I always opt for a protein and fat breakfast for insulin sensitivity and setting your body up for the day.

Depending on what carbs came down to reintroduce slowly, first increase mite be 30% across the whole day then it’s a case of tracking weight, performance and recovery and increasing as you go ????????

Weight loss, poor performance and recovery are all signs you need more ????????

[jamie christian-johal]

Resting up from yesterday leg session today.

Much needed time on the sofa with the laptop completing admin and developing new plans.

Filming at Kuba’s for push tomorrow with Felicity Films is going down and I’m super excited for that.

Yesterday was first time training legs since I strained my glute and happy to say I survived!

Workout went like this –

Lying ham curl
6-10
12-15 with rp

Leg press banded
6-10
12-15

Safety bar squat – in 3rd for lower load on lower back but major emphasis on quads with elevated heels.
2 x 12-15

Leg ext
1 x triple drop set plus 2 forced reps

2 sets weighted jumpers for glute/ham

3 round of calfs
2 rounds with 30 seconds on each bit of kit, final round 1 minute on each 1 minute rest between finished with 1 minute stretch OMG!!!!

Donkey calf
Standing calf
Seated single leg calf

Give it a whirl ????????

[jamie christian-johal]

not to be pedantic, but the calories dont line up with the macros

These are approximates based on calorie values per 1g of carbs/protein/fats. I will put through my fitness pal but I did miss off training intra drink which is 50g mps and 100g sustain 400 calories approx

[jamie christian-johal]

What do you use for meal 1 mate out of curiosity:)
____________________________

J.T

6 whole eggs
4 rashers turkey bacon
50g spinach

Or

75g whey
30g fat from a rapeseed and red palm oil I blend in.

[jamie christian-johal]

Set yourself new short term and long term goals buddy. If your working towards something you know you mite need to push calories a little bit in order to achieve said goal then it may just stop your mind from wandering.

We all love being lean, we feel better and more confident but if you want to grow and be a bigger better you it is essential to be in a surplus which will mean some fat gain.

Stay focused on the goals buddy and direct your attention towards things like performance and recovery. Remember your body is very fragile when your in prep and lean for long periods. For health it’s great to have a period of higher body fat too.

Good luck buddy.

[jamie christian-johal]

Training day at present
Meal 1
60g pro
30g fat

Meal 2+5
70g protein
90g carbs

Meal 3
60g pro
120g carb

Meal 4
200g carb
60g pro

Meal 6
60g pro
90g carbs
40g fat

Total
380g pro
70g fat
590g carb

Around 6000 cal at present

Rest day

Meals 1/3/5
70g pro
30g fat

Meal 2 and 4
60g pro
30g fat

Meal 6
60g pro
90g carb
40g fat

Total
Pro 390g
Fat 190g
Carbs 90g
Calories around 4000
I will take weight all this week and give you a breakdown. This am I was 140kg dead.