[jamie christian-johal]

You can defo push cals up

I’d go with carbs on training days and keep carbs to a minimum with the majority of calories from pro fat on rest days to ensure insulin sensitivity stays high throughout your push up ??

[jamie christian-johal]

Still house bound with this damn chest infection god damn it
This is a first anyway, normally I fly through preps and get ill at the end when I relax. Bitch got me good this time ?
Staying in high spirits all the same and just taking it on as another challenge ??

[jamie christian-johal]

I would look at 2-300 calories every 5-7 days if everything is consistent

If output variables such a training days per week and steps change then this needs to be tweaked in accordance

Be patient and utilise small increments bud

[jamie christian-johal]

Jamie, are you coaching at all ? If so I would love to chat about potentially having you as my coach ! Appreciate it man !!

Ofcourse buddy, drop me an email giantjohal521@gmail.com[/quote]

Sent you an email!

[/quote]

Did he answer you [/quote]

Yes look up above.[/quote]

No I mean in your mail [/quote]
Apologies buddy I will check my Mail now, you may have gone in to some ??

[jamie christian-johal]

3rd day man down! Been hit by a chest infection and 100% not well enough to train. Training right now will only prolong illness and further damage prep

Hoping to be back on my feet in the next few days and back in the gym ??

[jamie christian-johal]

Thank u for the advice, forgot to tell you that im still gaining weight at this amount of food, i litteraly cant eat this much food anymore haha im so full all the time even when i wake up im still full, so i tought i would start to decrease my food first then increase my step count later on.

So you think it would be enough to decrease the food to 4000 calories on training days and like 3000 non training days to start losing weight?

I would simply add in cardio – 10/20 minutes a day and work on increasing step count first – this will put you in a nice little deficit then you can take it from their. Once you see a stall you can then either increase cardio a tad or steps or simply reduce food a little. Smaller increment changes will see the best reward IMO.

Reduce food – 300-500kcal or simply increase your output to burn this much off.

Its your choice how you do it.

im no expert ofc ?

[/quote]
This would be plenty as that’s a huge drop but depends on your overall goal and current look for us to advise with more accuracy imo

[jamie christian-johal]

Man down this weekend, been hit by some cold and just spent the weekend resting and sleeping trying it get right for this coming weeks training ??

[jamie christian-johal]

Max the range out BUT the sets have to be perfect in regards to feel, range of motion and tempo
Only increase weight when youve maxed the reps and mastered the set

[jamie christian-johal]

Up for cardio
Just finishing off and then hitting the sauna
Filming legs today for the site which is going to be a crazy video as I have a nuts session planned ???

[jamie christian-johal]

How are your sessions looking now with the more PRO split approach ?

Looking forward to the next chapter buddy

Chest tonight was

Incline smith 2 sets 10-12, 1 set 12 plus double drop
Flat db press 3 sets 10-12 hard squeeze at top
Standing cable fly 3 x 15
Tricep dip 4 sets 60 seconds rest between each max reps bodyweight
Db pullover superset with push ups 3 sets 10 each

Tricep tri set
Seated dip
Overhead rope
Kick backs
10-15 each 3 rounds

Bicep tri set
Seated single arm machine curl
Machine preacher
Drag curl
10-15 x 3 rounds

[jamie christian-johal]

Jamie, how are you finding calling your own shots, especially moving closer to the show?

I’ve always coached myself and typically find it a breeze until about 2 weeks out where my head starts to spin ?

At the minute all good buddy and enjoying the process. Literally just training and bodybuilding the way I enjoy which is taking a lot of stress off not being a slave to things like the log book.

Sessions are instinctive but I make them fucking hard. I enjoy sweating in prep so work rate and intensity is very high.

Eating more and training harder with a higher output seems to be working well and I have a few good eyes to call on too ??

[jamie christian-johal]

Higher day for back yesterday after waking at new low just below 292.

Put an extra 100g of carbs in so not a deal at all but just more around training and scale weight this am is 291.4 pretty much the same.
Time
To decide whether we run a little flatter for longer or feed ??

[jamie christian-johal]

On wake buddy ??

[jamie christian-johal]

Rest day today see zero carbs with only 45g fat across the day

I’ll typically lose 3-4lbs on these days but they allow a nice rest from the digestive stress and pancreatic stress of all the carbs meaning blood sugar and digestion is bang on coming back to my 4 days on ??

[jamie christian-johal]

Jamie, are you coaching at all ? If so I would love to chat about potentially having you as my coach ! Appreciate it man !!

Ofcourse buddy, drop me an email giantjohal521@gmail.com