[Haider Mehdi]

Such a strange day today. Felt absolutely fucked. Had to cut my morning cardio short and finish later because I was going hypo. Eat my first meal and just needed to rest so was really contemplating taking another rest day but toughed it out and went to train local. The limited gym absolutely blew my chest up better than it has been in a long long time. Was an insane pump post feed!!

Incline smith press x3
Flat cable press x3
Close grip smith press x2
Seated Cable fly x3
Cable lateral raise x3
Db raise x3
Single arm tricep cable extension x3
Overhead triceps cable extension x3

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[Haider Mehdi]

I like 2.5g per kg of body weight from direct sources minimum buddy.

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[Haider Mehdi]

You ain’t always feel you need one but if you miss rest days it’s going to bite you in the ass because fatigue will creep up on you fast and then your in a hole and it’s too late.

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[Haider Mehdi]

Rest day done. Content recorded. Check ins done and a couple of plans still left to finish tomorrow morning

Actually felt quite full today so that’s good and looking forward to seeing that translate to the gym when I hit my push session tomorrow. Apart from that as you know rest days are boring but it is what it is. Tomorrow will have more to tell lol

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[Haider Mehdi]

You can do that… you just need to try it and see how it feels. If it smashes you then you know you need to make a change to the set up

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[Haider Mehdi]

Leg day was not a success today. Stupidly so fucking stupidly decided to hack because I was training with someone who wanted to hack and it blew my knee on the first heavy set. And now it’s fucking killing. So that’s that fucked. Fucking fuming. I was also unbelievably flat today. Yesterday food did 0
So pushed the food a bit harder today. Nothing crazy but just a few more carbs and a little bit more fat hoping it’ll stick a little bit this week. Rest day and a very low food day tomorrow and back to regular output too sk doubt it will last long but it is what it is. Another week of fat loss incoming ! Kind of tempted to push hard again but also don’t wanna get too flat as I’m tempted to extend the time between this feed and the next and run flat a touch longer to see what we can get out of the second to last week 😅.

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[Haider Mehdi]

There are some benefits to building some upper body muscle for football for sure. Obviously you don’t want to look like a bodybuilder but some strength/muscle will help holding up the ball, being strong in a challenge and could actually benefit your speed by being more explosive. Look at a 100m sprinter for example.

Upper lower would work for sure

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[Haider Mehdi]

I’m also not sure there’s been any long term studies to actually know the longer term potential negatives

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[Haider Mehdi]

Back day was meh today. Just didn’t feel strong or get into it and that’s due to being so bloody flat it’s an actual joke. Today was bad. And as per the past few weeks on a Friday pre refeed that morning cardio session has been an absolute slog. But ye back session was just a bit slow. I also lost a strap which pissed me off because I couldn’t really go heavy with anything dual arm. Single as good though. In for legs tomorrow cannot wait .

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[Haider Mehdi]

How long have you been pushing up? Condition isn’t bad but it’s about the upper linit I’d say as to where you want to push it.

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[Haider Mehdi]

Another solid day in the books. A lot stress. Huge argument at home which drained the life out of me and I am sad about. Gutted when it happens. But we’re human what can I say.

Good push session today. Not a bad pump. Tight ish but defo flat so not popping. But food goes in tomorrow so excited for that and the session and look that follows.

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[Haider Mehdi]

I’m not a huge fan of this approach like kuba said. I’d prefer to get fresh and stay tight then push

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[Haider Mehdi]

I’d just be making sure you work hard to get that weaker side up to speed strength wise with the other side. I’d also be super focused on getting a high mind to muscle connection on that weaker side too

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[Haider Mehdi]

Rest day today nothing new to report. 4 training plans done and sent out so alot of time at the laptop but after check ins I was out for cardio. 60 mins stairs. A few thousand steps, abs and home for work. Out for a walk then chill then another walk. Getting used to these low days of food and they’re actually not difficult at all. I’m really finding it not too tough at all. Looking forward to tomorrow filling the tank Friday Saturday and going at it again. I’m super flat. Tightest yet. But I want more off. Cals not too keen on it but I know what I need and that’s to be as lean as possible before growing.

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[Haider Mehdi]

Can we see some photos of your physique ? And 500kcal of junk is not a good idea. An off plan meal a week is ok. Buy junk everyday is not

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