[jamie christian-johal]

As body fat lowers and metabolism speeds, body will utilise fuel much quicker so do what Haider said but I would most certainly add an intra.

Have you not got one in at present? If so how many carbs?

Whats bodyweight?

Protein seems very low, any reason for this?

[jamie christian-johal]

Yesterday push session with Kuba

Atlantis incline press
1×6-8, 1×12-15

High incline DB press
1×6-8, 1×12-15

Close grip floor press with chains
1×6-8, 1×10-12+rp

Seated cable pec fly
3 sets x12-15

Laying cuffed lateral
2 sets 10-12

Prime seated lateral machine
2 sets 10-12

Cable straight bar front raise

2 sets 10-12

Laying cable skull crush EZ bar

3 sets 10-15

Enjoy trying it ????????

[jamie christian-johal]

Cycle we have upped test

750 test e
Primo 300
Mast e 300
Npp 200
Proviron 25mg daily
Aromasin 25mg eod

[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

[jamie christian-johal]

Have you tried pointing your feet in and out too? This will target the inner and out hamstring, give it a try, toes pointing in for inner are KILLER!

[jamie christian-johal]

For most men the lower abdomen is always the last place to tighten along with lower back and glutes. As above its just a matter of time, if your depleted and flat this will make things appear softer too. Knowing when to refeed will assist progress but without seeing you we can only make assumptions.

Good luck buddy.

[jamie christian-johal]

Morning guys, so appetite has been amazing all week 🙂

Slight food increase for this week saw us add 35g carbs to the diet thats all putting total calories about 6000kcal

Weight has bumped to 304lb 138kg and I feel great, I know we can push food lots more, strength is in a real good place and im recovering well!

Off to train push with Kuba today and really excited to get another great session in the book 🙂

[jamie christian-johal]

What Clare said, and Cashew butter is the SHIT!!!

A really good fat source for shakes is Red Palm and Rapeseed oil, I add to shakes to give a really creamy texture and has a nice taste unlike Olive oIL. Get it from tesco, believe the make is Carotino.

[jamie christian-johal]

As above buddy, when you start to get real sore its a sign that something needs tweaking in diet, volume or rest set up to assist better recovery. A break from training or a new program would yield serious DOMS but for someone who hits it hard consistently don’t worry about not hurting. You know if your putting it in man!!

[jamie christian-johal]

Rest day today and appetite is CRANKING!!!!!

5 meals in and waiting for my burger and chips wahhhhhhhh

Rest day 5 meals no carbs, WHY??

Blood sugar control mainly, giving the pancreas a good rest from all those training day carbs. All in all managing and improving insulin sensitivity so we can grow lean muscle and not add excess fat 😉

PUSH tomorrow with Kuba, really excited about training at the minute, just loving life and growing.

Being part of this team is the best thing that happened since turning pro and I am extremely proud and honoured to be able to keep you all informed!

Huge thanks must go out to Jordan and Corinne for there continued amazing work in the industry! This team and site CAN NOT be rivalled, SIMPLE!

[jamie christian-johal]

LEGGGGSSSSSSS WENT DOWN LIKE THIS –

I LOVE TO START WITH HAMS FOR TWO REASONS, THEY ARE WEAK AND YOU GET THE KNEE JOINT NICE AND WARMA DN LOSE WITHOUT APPLYING PRESSURE AND TENSION ON THE JOINT LIKE THE LEG EXT!! MOST PEOPLE WARM UP THERE KNEES ON THE LEG EXT, THINK ABOUT THAT!

LYING HAM CURL – 1 SET 8-10, 1 SET 15 PLUS REST PAUSE MAX REPS PLUS ISO HOLD AND NEGATIVE
HACK SQUAT – 1 SET 8-10, 1 SET 15
LEG EXT – 1 SET 15, 1 SET 15 + 2 DROPS INTO 30 SECOND QUAD STRETCH LEANING BACK ON HEELS
LEG PRESS – 1 SET 8-10, 1 SET 15
SMITH SPLIT SQUAT – 1 SET 12-15 EACH LEG
GLUTE BRIDGE – 1 SET 10, 1 SET 20
SINGLE LEG SEATED HAM CURL – 1 SET PLUS REST PAUSE AND ISO

JOB DONE 🙂

This was the first time I hit legs at mine so the number have been logged to be beaten.

Finished the eve off with a bath as the left knee tendon is still giving me some real jip along with the left glute which is a scatic type pain. Both of these have been lingering for a good month or so now, not a happy giant, more mobility needed!!

[jamie christian-johal]

Mooza, if it ain’t hurtin, you ain’t working brother!!

Visualise yourself lifting that 1st place trophy at the end of this prep every fucking day! If you want it bad enough you will do what ever it takes!

Good luck my friend!

[jamie christian-johal]

You don’t need to use GH with insulin but on the flip side its a very good idea to use insulin with GH as GH hammers insulin sensitivity.

[jamie christian-johal]

I use truvia which is a natural plant based sweetner, a bit more pricey but very nice on oats or if you need to sweeten coffee 😉

[jamie christian-johal]

Nice rest day yesterday, Monday’s are always busy for me as its the day I respond to all my client check ins. Got so many clients performing excellent and making huge steps towards there goals each week, it makes me very happy with where everything is at right now!

So today is legs, Kuba messaged yesterday and asked if I fancy training at M10 which is Nottingham city centre and only 20-30mins from me, i’d never turn down a leg session. So lets see what we can do!

Left knee is still playing up, think its tendonitis, pain is running right through the knee cap so i’ll be CBD’in it up mixed with a little chinese heat oil before we train then keeping my fingers crossed nothing snaps.

Have a great day 🙂