Another beautiful, sunny rest day here. I did a fasted walk first thing, then saved my run for later in the morning, so that I could run in the sunshine, which was lovely. I had a couple posing calls to do with clients, then I went out for a late lunch and walk and along the quay front with my husband.

Complete as many reps as you can with good execution. Stop when you can’t complete another full rep with that same form.

This isn’t leaving any reps in the tank, but also isn’t forcing any reps by any means possible.

You want to get several MPS spikes throughout the day, ideally spread evenly apart. In order to do this you’ll probably need to eat every 3 hours, depending on how much food you need to get in, how high your protein intake is and how many hours you’re awake. If one meal is slightly longer apart though, it won’t be an issue.

Has some real good sessions this week. Strength is creeping up each week. Test has moved up to 300mg this week so expecting to hit 121/122kg. Food around 4k but I’m not overly tracking it. Just eating alot and getting the sessions ticked off. The meticulous food tracking comes in prep so I never torture myself in a building phase. I know when…

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Every 4 to 5 hours is good. Depends on your goals, calorie intake etc. You won’t lose muscle from missing a meal here and there.

No need. Eat your whole food meals split across the day. Don’t sip BCAAs in between.

5g Creatine a day will be fine for now. You may as well use the BCAAs until they’re finished. Have one serving during training.

At 17, I’d save your money and eat plenty of whole foods. Get some Creatine instead.

A really good Leg session this morning. Back to full strength and progressing again

Seated Ham curl x2
Belt Squat x2
Leg Press x3
Glute drive x3
GHR x2
Leg ext x2
Sled pushes 3 x 2 lengths

While BCAAs may help to prevent muscle protein breakdown during intense exercise, they aren’t a complete protein, so we may as well get the full benefits of muscle growth and repair from all of the amino acids through an EAA supplement, without missing any of the BCAA benefits.