[Jimmy]

Hi @jimmytonk1  about 150g pickled beetroot, however this hasn’t increased.

ok. apart from more food anything else changed? supplements?

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[Jimmy]

If you are in any doubt that its hampering sleep drop it. See if you notice a difference without it for a week or so then invest in something like the sleep stack if needed. Just replacing one product with another will not give you a clear picture if that was causing an issue so you know for future reference.

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[Jimmy]

@kuba1000hotmail-co-uk-cielen  @ryanpetford thanks for your reply guys.

I am already taking glutamine am/pm with ACV and lemon juice pre cardio. Also have pineapple with meat meals.

Yes probably something that needs to be removed.. Fibre has nearly doubled since being in a deficit, at almost 37g now on training days, so could also be the cause?

The ingredients in my meal plan are;

Oats

Eggs

Beetroot

Pineapple

Basmati rice

Chicken

Peas and corn

Ground rice

Whey isolate

Mince beef

Peanut butter
Extra virgin olive oil

Baked potato

Low fat cheese

Mustard

Sriracha

Other low kcal sauces

Dextrose

Coco pops

Macros

td p307 c546 f88
rd p237 c242 f146

how much beetroot are you eating mate? has the amount increased recently? This could be a factor here

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[Jimmy]

you will be fine. Its likely you wont even notice a difference tbh

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[Jimmy]

late one tonight and a very productive pull session. everything felt good and strength is on the rise. All in all in a very good place to progress from here.

session was

chest sup tbar row x 2
deadlift x 2
DY row x 2
prime attachment pull down x 2
cable row x 2
rear delt pull x 3
shrugs x 2
biceps x 4

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[Jimmy]

ultraflex gym in Leeds near horseforth or there is an ultraflex in normanton. both will be a 10-20 min drive. Outstanding facilities

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[Jimmy]

solid days rest today which was much needed. weight was down again this morning so last meal tonight I’m going to have a little extra food. Kuba told me to last night but it was late by the time I got back and wanted to see what my weight did. I know now we are probably around maintenance or just under so it’s a good place from here on out to add food in slower and really rinse as much strength and growth out of what we can, leaving us scope to push up over this next 14 weeks or so before we cruise then it will be prep. No shows picked as of yet but it’s getting to that time where we want a clear plan and timescales which is exciting and keeps off season progressing with intent. Looking forward to pull tomorrow with kuba and I think Giant is coming over too so it’s always a good slog when we are all together.

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[Jimmy]

The sleep stack is very good. Ashawaghanda is also an option if the sleep stack is out of your budget.

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[Jimmy]

So for example

Squats 1x 6-9 reps   1×9-12

Db press 1×6-9.    1×9-12

Chest supported row “” “”

Ohp “” “”

Get in and work hard with high intensity and get out and eat and recover. Warm up sets as many as needed to get everything movi g and feeling good

yes mate exactly that. Tim uses a valid point too. There is so much information on the site about this subject, have a good browse through old videos, logs or the forum and you will find some gold

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[Jimmy]

only photos it will let me add but you get the idea of current condition. still need to fill out slightly from the deficit. 108.2kg fasted

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[Jimmy]

Legs DONE! Top session tonight and everything felt soo nice. The quad niggle is still there but only just and this will be gone by next session I’m sure. rep range was slightly higher tonight due to trying to load the quad less but range of movement was superb and made for a very effective session. Food had been upped again today from this mornings check in. I will add some pictures below if it let’s me. Weight was at 108kg very excited for the next 12 weeks or so to really take things to another level!

session was

seated leg curl x 2
smith squat x 2
Precore leg press x 2
single leg press x 1
leg ext x 1
glute focused RDL machine x 2
leg curl x 2
adductor x 1
seated calves x 4

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[Jimmy]

I would start off with possibly 3-4 full body sessions a week or at a push an upper lower split. Coming back into training is an ideal time to maximize strength and growth. I feel jumping straight into a ppl split would be jumping the gun slightly and would see less progress benefits in the near future. I would choose compound movements that suit you and you feel comfortable in and get very strong at these first. Keep things basic and volume reasonably low to start with and give yourself enough time between sessions to recover.

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[Jimmy]

completely normal. It will return once fully of and you are functioning properly on your own

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[Jimmy]

I agree with haider here. Home made is definitely the way to go. quality ingredients and control over what goes in. I would go for lean burgers and fries with some toppings but the list could be endless here.

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[Jimmy]

very good push session tonight. All numbers up and just felt generally a lot better than I have been, i feel this may of been to dropping the tren. I thought I felt fine but now it’s on the way out I just feel very good. digestion and appetite are through the roof and weight has finally started to creep up as of this morning. See what check in brings tomorrow.

session tonight was

gym shop Ireland shoulder press x 2
nautilus inc chest press x 2
life fit tricep press x 2
pec dec x 3
Atlantis side raise machine x 3
cuffed lateral x 2
cable upright row x2
tricep cable pushdown x 3
cable tricep crossover x 1

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