[jamie christian-johal]

Hey Joe, donating blood any time of cycle is good practice to try and correct haematocrit ????????

[jamie christian-johal]

Rest day today guys.

No carbs yet, meal 5 about to go in which is 280g chicken and 60g peanuts for 30g fat.

Looking forward to my burgers last meal ????????????

Can’t tell you how much these rest days with lower carbs help insulin sensitivity, appetite and just all round prolong your offseason in terms of gaining good tissue and less fat.

Give them a try if you aren’t already implementing low/no carb rest days with high fats.

Legs tomorrow and client check ins for me. Really looking forward to the week ahead as I’m filming on Wednesday with Kuba in Push day which I’m loving at the minute, probably my strongest day.

And the British Grand Prix this Sunday is going to be ace, can’t wait to see who challenges Nathan for that number one spot of anyone.

Think most of the JP athletes will be there so come and say high ????????

[jamie christian-johal]

Being tired and fatigued is all part and parcel of being in a calorie deficit.

2.5-3 hours is perfect to spread meals through the day and allow for proper digestion and nutrient partitioning/absorption.

Depending on timescales, body fat, goal look and weekly loss a consideration to adding food in the diet or placing timely refeeds to assist recovery and energy levels.

As everyone above says there are many factors to consider here and a hard question to answer without knowing all the facts.

[jamie christian-johal]

Pull with Haider today went down and was an awesome session!

Your environment is key to your progression! Surround yourself with like minded people and you can only progress ????????

Yesterday’s check in with Jordan was very positive with a 2lb gain to 307. We’ve decided to hold food here another week and make this a tighter 307-310 in the coming weeks.

Today’s session – all exercises 5-9 & 12-15 unless stated

Hammer chest supported row – uni-lateral

Hammer strength pullover pull down

Chest supported incline bench DB row

Single arm cable row
2 sets 15 reps

High cable straight bar face pull
2 sets 15 reps

Machine preacher curl
2 sets 8-12

Kill it ????????

[jamie christian-johal]

Push went excellent today ????????????

Log book progression on each lift which was very nice to say I felt pretty tired before the session.
2 scoops of prepare and a the log book to drive the sets/reps was everything I needed ????????

This was a repeat of my push 1 session.

Chest machine press
Shoulder press machine
Weighted dips
Cuffed lateral 1 set 10-12 with rest pause and 5 partials
Pec dec 1 set 15 reps with 5 second hold on stretch each rep plus 30 second iso stretch
Dead stop skulls

Each set was 1 set 5-9 – 1 set 12-15 unless stated

Pull tomorrow with no RDL due to glute but I’m
Sure it will be a banger as Haider is coming over to play ????

[jamie christian-johal]

Push day today! Time to get it ????????

Had a had a massage on the glute yesterday and feels better but still very tight. Resting from RDL till next week then we may feel them out.

I’ll post today’s session later on.

Have a great Friday ????????

[jamie christian-johal]

Hey guys in respect to waking blood sugar levels sub 90 or 5 depending which measurements your using would be great. A small bout of fasted cardio may see it drop below 80 or 4.4 which is excellent and your body will be super respondent to nutrient partitioning and uptake.
Between 80 and 90 is more than acceptable also.
Below 80 and down towards 50 is hypo territory but everyone is different here.
In terms of improving blood sugar it may be necessary to drop some body fat or just be mindful of when you need carbs and restructure your plan. Sometimes a couple of days or a week of a low carb high protein and moderate healthy fat diet will have you back in range.
This is largely determined by bodyfat and diet structure alongside activity.
The fatter you are the more likely the higher BG on waking.
Assess where your at with your physique and training cycle and tweak your diet to suit.

[jamie christian-johal]

Rest day for me today still nursing this poorly glute, it actually feels a lot better, only hurts now if I were to stretch my hamstrings.

Has a sports massage, some cupping and acupuncture and ready to hit push tomorrow.

Meal 5 coming up soon and then it’s burger and cookie time 🙂 tonight I might put my cookie in by burger ????

[jamie christian-johal]

Glad we could help buddy

[jamie christian-johal]

Checked in with Jordan this am, weight held at 302 but got a little better at this weight again and appetite this week has been ravenous!

Jordan is happy now to push food a little more ????

Here’s the new diet:

Diet

Meal 1

60 pro

30g fat

Meal 2 + 5

280 chicken

110g rice

Veg

Meal 3

110g oats, 20g honey
Banana

75 whey

Intra 75 carbs from sustain 2 heaped MPs

Post

240g cereal

75g whey

Meal 6

2 burgers

2 buns

300g oven chips 5%

1 supermarket cookie
Rest day diet is

Meal 1

60g pro

30g fat

2 + 4

280g chicken

30g fat

Veg

3 + 5

280 steak

10g fat

Veg

meal 6

Same as training day

+ 1 super market cookie

Hi mate, curious if you make the burgers or buy them from a shop, wanting to add into my diet [/quote]
Hey Sam there actually these burgers and I have one Tesco cookie of my choice, this week is triple chocolate ????

[jamie christian-johal]

Jamie which rep range’s do u keep right now? I wondering becouse, at 28 of May u set up:

Incline smith

6-8

10-12 with rest pause and iso hold on stretch

Flat DB
6-8

10-12 with iso

Then at 16 of June u set up:

Incline smith

1 x 8-10

1 x 12-15

Flat DB press

1 x 8-10

1 x 12-15

Do you switch it?

Rep ranges buddy are working set 5-9/6-10
Back off sets I like to hit 12-15 so we’re exhausting all avenues of growth and hypertrophy.

[jamie christian-johal]

Anger could be down to gear but could also be down to other stress factors in life – work, relationships, family??

There are certain supplements id recommend to have in your armoury but ultimately mindset and control is down to you and self practice of certain techniques and forming new good habits.

Supplements wise –
JP HALCYON – contains ashwaganda for stress/anxiety
CBD – can help calm and control central nervous system

Daily habits –
Morning walk or am cardio
Have a routine set that works and stick to it (know where you are with food/life/training)
Meditation – https://www.youtube.com/watch?v=_iGWdUTifIQ
Yoga or some form of relaxation

In general being more aware of your issues and being conscious of controlling them will really help. Also surround yourself with like minded people and distance yourself from people that don’t add value to your goals and life in general.

Hope just a small bit of this helps buddy.

[jamie christian-johal]

Left glute still very very sore today, definitely a strain dam it!!

Today was due to be leg day and I didn’t want to completely rest so I went and hit the following avoiding the area but adding several intensifiers to hit hammies in the main which are the pain point of focus for this off season.

Lying leg cyrl
1 x 8-10
1 x 10-15 plus rp
1 x 10 with spot at top to really shorten the hamstring
1 x 10 negatives with stack
1 x triple drop set

Leg Ext
1 x triple drop set

Seated leg curl single leg
1 x 8-10
1 x 10-15

I found by this point there was so much blood in the hamstrings it was harder to feel the contractions so didn’t over kill leg curls here.

Standing leg curl single leg
3 sets 8-10

Seated calf
5 sets 8-10

Abs
3 sets hanging leg raises

Felt like a good session but man I missed trying to beat my log book. Going to chalk this day down as a session passed due to experience lol

As they say rest is sometimes best, pull is down for Saturday but I will skip on RDL and hopefully be fully fit next week 🙂

[jamie christian-johal]

Hey buddy how long are you resting between sets? Have you considered changing rest time between your heavy compound sets? Time them and see how you fare at 2 minutes rest between sets and 3 minutes.

What are you dieting for and what are your timescales. This will give me an idea on your ability and flexibility to refeed.

[jamie christian-johal]

So it seems i’ve quite badly strained my left glute from them RDL’S yesterday, dam it!

Might hit another bath and some ice tonight, been a full rest day today.

Typical rest day now is just trying to get as much rest as possible, be fairly inactive and recover for my next session. I enjoy going for a coffee with the wife on these days as its the only time we really ever get to have a conversation as we’re both so busy.

I’ll assess the glute in the morning and see how we feel for tomorrow’s planned leg session. May also run some ideas by Jordan as I don’t want to make it any worse.

Hope your all killing your own programs! Go smash them log books!