[Jimmy]

current diet set up

Training day
M1
100g ground rice
120ml egg whites
50g isolate
100g fruit

M2
250g Turkey mince
100g pasta
50g pasta sauce
2 x crumpet

M3 pre
120g ground rice
70g iso
10g dark chocolate
200g fruit
Ricekrispy square bar

Intra
30g mps
40g sustain (30g leg day)

Post
200g rice based cereal
Square bar
75g whey

M5
250g Turkey
180g micro rice
1 x bagel

M6
70g whey
20g almond butter

……………………………………………………………

Rest day

55g ground rice
150ml egg whites
50g isolate
crumpet

M2
300g lean mince

M3
200g salmon
30g whey

M4
250g Turkey
1 x bagel

M5
250g cod loin
400g potato

M6
75g whey
100g granola
200g fruit

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[Jimmy]

push session boxed off tonight and feeling good. Numbers didn’t really move but connection and form was better so progression in my eyes there. feeling and looking a lot fuller now food is a touch higher.

session was

shoulder press x 2
inc chest press x 2
life fit tricep press x 3
pec dec x 3
cuffed lateral x 3
lateral machine x 3
upright row x 2
tricep x 3
single tricep x 1

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[Jimmy]

I’m with haider on this one.

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[Jimmy]

Always been very good in my experience with them

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[Jimmy]

Very good pull session in the books tonight. Numbers up and felt a lot fuller and more pump. The extra food was definitely needed. I feel from here on out we can push hard and squeeze some good numbers out in this next push.

session was

extreme row x 2
deadlift x 2
prime row x 2
PSP attachment pulldown x 2
assisted pull up x 2
rev pec dec x 3
rev smith shrug x 2
bicep machine curl x 3
DB curl x 1

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[Jimmy]

As suggested above, I would make your last 2 meals of the day heavier with carbohydrates. Make sure you get enough water into you upon wake, adding electrolytes to this will be beneficial too. Also some Eaa and carb powder while you train would be a good idea too. mps max and sustain will be ideal here.

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[Jimmy]

solid rest day today and a full days rest at that. Today I did no cardio and minimum activity. I woke up this morning pretty flat and sucked down but the order of the day was an extra 40g carbs with every meal plus a feed. I’ve just got back from the feed now which was large cheese and garlic ciabatta to start, cajun chicken pasta, bacon cheese burger, bacon cheese chicken burger, chicken tender strips with large fries, large cookie dough Sunday, chocolate brownies and icecream. This is far larger than any meal off I would usually have I wanted this to get me out of the hole I’m currently in so had to eat bigger, However I left the restaurant feeling like I could eat all that again no problem so i know my body is on absolute fire right now, once in a surplus this will be perfect. I feel fresh after a good days rest and ready to pull some big numbers tomorrow

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[Jimmy]

Looking really good Jimmy, faultless work rate. Bit of a different question, how do you find balancing the training,eating motivation etc, along side general day to day struggles that may occur? Both physically and mentally

Hi Matty. Thanks mate thats much appreciated. Good question me and kuba were talking about this just yesterday. We have done this for so long now and are operating at such a high level daily that nothing else comes before what we do and are programmed like machines at this point. motivation will come and go but our drive will always be the same. If the motivation is there on that day or not the outcome of the day will still be the same because every box gets ticked every day and this is just what we have come to expect from ourselves. One thing that can disrupt mentality or make things harder are outside influences, this could be anything to someone keeping you awake at night so you have less sleep and this can effect the days after. As long as I know I have done everything in my power to make any given day as perfect as I can or what I believe to be perfect then I’m content and happy with that

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[Jimmy]

Try not to pump up too far out from the stage. I like to start pumping up around 20 mins before just steady and hitting poses in between. Get a good chest and delt pump and the rest just contract the muscles with light bands. I like to have a double serving of prepare with pink salt 30 mins before stage too.

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[Jimmy]

I personally do everyday injections with it but EOD would be just as effective. At a push every 3 days imo

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[Jimmy]

leg session tonight and again things didn’t go to brilliant. my body is just too beat up and not responding. I’m up to 600g carbs (I’ll update diet) and still dropping weight. we are happy with my look and things physique wise are going from strength to strength but in terms of performance things are slipping. kuba has gave me more food tonight, 40g extra per meal tomorrow and a big feed last meal with a full days rest. this will hopefully pull me out of the hole I’m currently in. I still feel good and ready to kill it. we are learning a lot about my body recently which will make for a very effective prep when that comes round.

session was

leg curl x 2
squat machine x 2
hs leg press x 2
single Atlantis leg press x 1.
leg ext x 1
glute bridge x 2
adductor x 1
calves x 3

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[Jimmy]

A few reasons. the extra carbs filling the muscle up with glycogen making them fuller and larger pushing more against the skin making you appear leaner. The extra salt from the junk food dehydrating you slightly and giving you a dry look will be the main reasons. This is why we as competitors carb load for a lean full look

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[Jimmy]

As you know mate recoverable volume is totally person dependent so upon looking at your set up it seems to be fine. As long as you can still progress and feeling good then that’s enough feedback to know your on the right track with this. However if you have only been doing this a few weeks and you have felt you already needed 2 days off in a row then possibly even a slight reduction in overall volume will keep your recovery better for longer and reduce the need for the extra rest days in the future. Keep a close eye on everything and make slight adjustments when needed ????

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[Jimmy]

I read that as you are saying you feel like you digest rice very fast and its not calorie dense enough for you to gain weight without eating tonnes of the stuff.

if that’s correct other carb sources that sit well in an off season setting (providing you personally digest them well)

potato, pasta, bagels, breads/wraps, crumpets, granola, cereals, ground rice, also muffins/cookies are an easy way to bump calories up pre wo.

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[Jimmy]

push session went down today but so did the numbers in the book. A couple of reasons for this, the last few days we have trained later and I’ve not been getting home until gone 9pm, this had made me pretty tired and training late in the day has never favoured me. I was up eating until gone 12 last night and a member of staff in my gym called in sick so I was up early to open up. This combined made for a mediocre season. I still pushed hard and to the limit as always it’s just the limit wasnt as high as it usually is. plenty of deep tonight and an earlier session tomorrow will see things back to 100% so I’m not concerned. we need sessions like this to remind us to keep out shit together in every aspect of our day if we want to be the elite!

session was

high incline hammer press x 2
inc db press x 2
dip machine x 2
db fly x 2
cable cuffed lateral x 3
front raise x 2
tricep pushdown x 3
single arm tri push down x 1

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