[Jordan Peters]

You won’t lose any in the pan tbh, food soaks it all right up.

When someone is lean like you are tom, I like to intro coconut oil slowly from the off, and over a period of a month of rebounding build upto 20-30g a day.

Adding 5g to each meal is ideal

In a really ideal world, you would then have this as a staple that you don’t then adjust in next diet, so your then always providing your body with the essential fats that coconut provides , it stays in my diet I use it pre my second weights session. I didn’t manage to get it in as much as I would of liked in my last rebound as I was v carb heavy due to the approach I took, This time il be using a little in each meal

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[Jordan Peters]

Hey nick.

I would likely have coconut oil at meal 1 – train shortly after with carbs across the wo ( cyclic dextrin) then carbs immediately post , then a fat meal mid day ( avacado or nuts) then another coconut oil meal pre second session, cyclic dextrin across workout , carbs pwo , fat meal pre bed 🙂

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[Jordan Peters]

Simon, honestly I couldn’t say, cost being a factor have you considered reflex instant whey? It’s not too pricey , but that one is defo on the money or look on the dynamix nutrition website and see what you think to their whey

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[Jordan Peters]

Optimum will be bang on. Knowing who makes it ( glanbia) says a lot. V high quality IMO 🙂

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[Jordan Peters]

Colin, looking at how vyomax label their products , I personally wouldn’t ever use that company, they use blends which contain multiple proteins not listing percentages of each, when companies are cracking in soy and egg white into the mix – they are doing it to save money . That’s certainly not Jp approved

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[Jordan Peters]

Ok, was 250 pounds yday , 249 today

Quads yday am good session

Squats 221x 6

Hack 101.25 / side x 7

Squats 240 x 3 ( norm wouldn’t go that low reps but felt very good so when feel good, go for it ; it’s rare to be able to do 3 reps safely, so I took the opportunity )

Squats 180kg x 8

Squat leg press 10 plates / side x 7 , 10 plates x 6

Single leg press 100kg x 8

Lunge v slow eccentric – 25kg x 8 , 30kg x 7 , 30kg x 6 drop to body weight x 8

Leg extensions 3 triple drop sets to flood with blood

Hammies in eve – tons of volume and about 25 sets of curls of diff variations as quick as we could. Sore hams today

Delts this am

Seated side lateral – 22.5kg x 10 , 22.5kg x 7 , 25kg x 5 drop to 12.5kg x 11

Single arm cable laterals 2 sets of 12

Cable upright row 3 sets of 12

Face pulls superset with rear cable pulls : 3 sets of 12

Bent over dumbell laterals 15kg x 8 , triple drop 12.5kg x 8 into 10kg x7 into 7.5kg x 8

Cable front raise 2 triple drops

Standing calf raise two heavy sets one triple drop

Feeling good ATM, on track I feel, holding a fair bit of water from the supplements I’m using which will be swapped next weekend to drop off water , likely see five pounds fall off pretty quick and be a truer reflection of my weight.

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[Jordan Peters]

Hey Ciaran, I learnt caliper readings in my third year at Loughborough , then have covered it again in bits on my masters. there are courses out there to learn, I wouldn’t advise self teaching – being a good caliper reader is a skill that takes a lot of practice- I don’t get to practice too much but will do Corinne’s once a week

I row to the hip, everything I do is with muscular contraction so don’t lose mind to muscle – I’m just strong when get stuck into strength phase like ATM – I can progress lifts very quickly ( which is why I grow quickly )

Rob, post comp – depends on goal . This time v slow, I will likely not adjust calories much for a good 2/3 months, whilst I slowly reduce energy output and rest more

My liss and hit amounts won’t change , cardio for me won’t be used as a fat loss tool ever again after this year … Will be for fitness , cv health and adaptations from hit. If your bang on with diet and stay v lean and patient, you can rebuild calories , and then solely manipulate training frequency and volume to output energy ( specificity – Bodybuilders lift weights) – that’s my goal for the next 12 months, and this is how I rebound clients

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[Jordan Peters]

246.8 this am, weight up again this week calipers all down: waist down and chest measurement up – all on track and how a diet should be if training hard- always growing

Back this am

Undergrip barbell row 160kg x 10
Hammer strength row 100kg/side x 9
Undergrip barbell row 180kg x 6
Hammer strength row 100kg/side x 6

Dumbell row 90kg x 8
Dumbell row 75kg x8

Everything after here was them more squeeE focused

Pullovers 2 double drop sets

Low row machine alternated with high elbow hammer strength row 2 sets of each

Shrugs 160kg x 8
140kg x 10

Standing calf x 2 / seated calf x 2

Diet changes next week are to pull fats from last meal, hit intensity up and liss intensity up – note not durarion of each but intensity !

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[Jordan Peters]

Hey guys we really do need to keep the questions on here relevant to the training log; it just de rails it and people struggle to follow the prep if totally irrelevant questions are asked, please ask these in the q n a vids. Or on an article that mentions it. I have had a few people mention now it’s frustrating them a lot reading totally irrelevant questions, so again- save these for the q n a , if want to ask relevant questions to MY diet and training , please ask them here

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[Jordan Peters]

I like cyclic dextrin ATM, I have used all types, and that one is a good powder for cost to benefit ratio.

I leave 2 hours between finishing cardio and session 1, however I have no issues with leaving only half hour and eating on wake. The diff between fasted and non fasted cardio is minimal, so wake – eat , 60 mins later cardio, 30 mins later lift. If your cardio is max 20-30 mins this won’t take away from lifting, and won’t drop mtor levels from using cardio pwo

Ciaran, nothing IMO, only diff is level of muscle carried, I have some top physique clients, who train with my same underlying principles. Body fitness girls same, physique girls same – train hard and heavy and frequently .

Graham, if you have handle diary well, no problem at all. I favour Greek yogurt due to it’s amino acid profile; but if you like ricotta that’s great

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[Jordan Peters]

Jamie, really hard for me to advise as it’s an it depends situation. However, I would like to see some protein consumed every 3 hours, is it possible to slam a shake with a table spoon of extra virgin olive oil between meals? If bosses don’t like this, put it in a bottle that’s a normal sports one so looks like ur just drinking water.

In answer to p and f meal combos, if your on site, I would say more carbs generally , most of my clients that are labourers do need carbs in all meals just from how high tour energy expenditure would be. Try carbs at lunch , see how this impacts on training

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[Jordan Peters]

Hey guys, manic weekend we had 8 clients competing, really good results picking up four more British invites. Prep wise this year has been extremely successful and have taken novice competitors and pushed them to great showings so I’m really happy with the work ethos 🙂

Ok so I am sitting at 247.2, weight bouncing around as usual at this stage, but v lean now. ATM I’m 15 pounds over lowest depletion weight from previous comp, defo don’t have 15 pounds left to come off 🙂

Ok quads this am

Squat 220kg x 5

Positive band leg press 201.25kg/side plus double blue bands x 6

Squats 180kg x 8

Leg press double blues 220kg/side x 5

Leg press double blues 140kg/side 7 drop 100kg/side 4

…. Rest was longer as all was more strength based work; I still feel good so I like to focus on 5-7 rep strength , then rest of session is faster more blood flow stuff. Deciding this session to session on how I feel now. Body said let’s go , so we did 🙂 , Corinne’s body always says let’s go so she kinda just rolls with it lol

Lunges 3 sets of 25kg 8 reps per leg last set drop to body weight once fail and hit another 10 reps per leg

Leg extensions 3 sets last set triple drop

Adductor three sets last set drop

Leg lifts 2 heavy 2 high rep sets

All tempos of all exercises 4010

I will get onto questions now and get this q n a vid uploaded 🙂

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[Jordan Peters]

Quads:

Good session again, we both kept the loading high, my ITB is giving me crap, I foam rolled the hell out of it before I started and it was pain free during, now is very sore. Will have to be super careful now in leg sessions, I am determined not to pull off the loading yet. I don’t mind last couple weeks , but IMO this phase it is still important to be strong and lifting heavy

Reverse band leg press 285kg/side x 8 reps

Hack squat 100.5kg / side x 7 reps

Horizontal leg press 90.5kg/side x 9 reps

Hack squat 80kg/side x 8 drop to 60kg x 4

Horizontal leg press 100kg/side x 5 drop to 80kg x 3 ( this was too heavy)

Lunge – short stride super slow loading eccentrics 22.5kg dumbells 8 steps per leg

Set two x 6 reps drop db carry on. Body weight with even slower eccentrics for 3 reps

Adductor machine 3 sets of 10/12/15

Leg extension single leg 10/8/6 working back and forth on legs with no rest for 3 sets / leg

Leg lifts x 3

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[Jordan Peters]

246.2 pounds am weigh in, good week 4 and a bit pounds off… Only change next week is addition of some liss pre meal 1 – nothing crazy just 20 mins. So will be 1 liss and two weights sessions on training days . Rest days 1 hit and 1 ab and calf session. Should see another 2-3 pounds off

Sushi refeed tonight, no high day as such , just a single meal instead of second pwo meal.

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[Jordan Peters]

You will like it am sure Ciaran

Ok good session this eve again, pace was very fast.

Incline barbell press 150kg x 6 , pb for 4 second eccentrics 🙂 … Set two 121kg x 8

Sets was hammer strength press 60kg x 7 , 40kg x 8 drop 30 kg x 4

Dips : staying in bottom 2/3 of range elbows flaring out, getting a v deep stretch with a forward lean , body weight for 10/5/5 … 60 seconds rest between sets here, 4-5 second eccentric , 1 second stretch pause at bottom

High incline smith : solely contraction of upper chest to move weight , 1 second squeeze at top . 40kg/side x 8 , 30kg x 8 drop 20kg x 3

Pec dec two double drop sets with stretches just flood with blood

Ab machine 4 sets to finish with 30 seconds rest between sets reps from 12-20

…

Saw a client tonight for posing. Between me and Corinne we have 8 clients competing this weekend at the ukbff leamington and Leeds shows, we already have 7 qualified for Brits, so a few more invites this weekend to come am sure. Everyone is looking on point, and has worked very hard indeed.

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