George's Road To The Bodybuilding Stage (1st Prep)

16.07.19 - 2.5 WEEKS OUT

Checked in with AJ this morning, all seems to be in a good position. No changes have been made going into this week. AJ last week told me to take Yohimbine out, but I didnt and ill be honest. I kept it in because I wanted to yield more fat loss from it which probably wouldnt have even happened but psychologically I thought I could. Today was the first day I took it out whilst doing my CV this morning and damn did I feel completely different. I have been using Yohimbine for 4-5 months straight now and immediately found focus, elevated heart rate was SO different without (which is expected) but it just generally surprising thats all.

Felt slightly more tired today, the typical heavy feet, lethargic feeling but as soon as im in the gym, that just seems to disappear. Changed gyms recently due to lack of motivation, atmosphere and support from it. CANNOT STRESS the importance of your environment, especially in a contest prep phase. So motivation this past week has been sky high which is good. The gym I train at now actually ask me about my prep, willing to help in any way which really means a lot to me.

Todays push session

BB OHP

INCLINE HAMMER

DIPS

CUFF RAISES

CABLE FLY

NARROW SMITH

SINGLE ROPE OVERHEAD EXT

DUAL SINGLE ROPE PRESS DOWN

V good session, Made progress on every movement other than the BB OHP, so we'll take that ;)

11.07.19 - 23 DAYS OUT.

This AM we woke up at 146.9lbs which is my lowest ive hit on this prep despite increase in food, so im very buzzing about that. I just knew when I woke up I was leaner than usual. It just caught my eye as soon as I got out of bed haha. Took photos this morning and probably look the best ive ever looked which is really cool because 10 days ago I was looking the WORST ive ever looked.

These past couple of days I have felt superb, so much better within myself, fatigue is WAY lower, performance in gym has improved, digestion way better and feeling the happiest ive felt all prep which is SUPERB. Even my motivation to train is even higher than usual which was something I was struggling with.

Todays session was unreal, went into the session feeling very good, energetic and just a good mood. This defo transitioned into the session and how I performed. Not sure if anyone else experiences this, but I get very nervous when training legs, just some movements make me feel extremely nervous causing my HR to go through the roof, one thing I really am trying to manage as I do typically overthink in these moments. I also have been very guilty of relying on lifting belts on movements such as hack squat, pendulums but today I told myself I wouldnt use it and DAMN I felt a huge difference, even to th point of fatiguing my abs mid set. So this is something I am going to ensure I do more often, hopefully will improve my mid section control whilst posing too as that is defo a weakness for me.

LEGS

Cybex Hack x2

Atlantis Pendulum x2

Single Leg Press x3

Bulgarian Split Squat x3

Single leg ext x3

Single leg curl x3

Calf Raise x3

Abductor RP

Did some resetting on the single leg movements as I've been a little guilty in recent weeks of chasing the logbook numbers, so reduced the loading a little and focused on what I was actually doing. Compound work wad EPIC

Looking fantastic George, the glutes are definitely in!

CHECK IN DAY - 09.07.19 (25 DAYS OUT)

So checked in with the boss this morning and AJ was really happy with the adjustments we made by introducing the diet break. We both identified that we started to look shit, watery, bloated & almost a faded look to my physique. An increase in food really improved my look, how I feel and performance has been fantastic, even sleep quality has drastically improved over the past 5/6 days which has been amazing.

So this week we are continuing with the diet break macros

P225 C450 F50 (roughly 3,200kcals).

My physique has responsed really really well to those adjustments and the reverse diet phase has almost begun. BW wise, we saw an increase (which is going to be expected) and my BW is sitting around 148-150lbs give or take. Psychologically this is very hard for me to deal with as I always want to see the scale weight drop, but when you're super lean the scale weight almost becomes irrelevant and how you're looking/feeling becomes WAY more important & by the looks of things, I look WAY better now then I was at 146lbs.

I've had a few recent digestive issues lately too. Found that potato pre workout was giving me too much of a bloat through the day, I would wake up with just an odd looking bloat too. So I reintroduced oats pre workout and found everything improved. One thing I have done is STOP the pepsi Maxs and syrups too. Its been hard but I have been relying on that shit WAYYYY too much. So AJ told me to stop, and I have.

PLAN OF ACTION

We will run a linear training day food at 450c 50f 225p on TD. The goal is to hold onto performance/muscle and use NTD as a fat loss day. Expenditure has increased up to 15k on NTD, and 12k on TD.

Feeling really good, confident and excited to showcase something special. I'll attach photos below.

SUP GUYS 26 DAYS OUT.

Diet break has worked wonders this past couple of days, really starting to feel a lot better within myself. This morning I was excited to get up out of bed and do my cardio which is rare hahah. The energy was really really good. Performance in the gym is superb, feeling amazing, getting pumps. General energy inside/out is A LOT better and feeling slightly more normal too. In fact, I actually had a bit of a sex drive too the past couple of days which is cool haha.

Todays session was unreal, thinking of moving to Physiques Gym permanently. Unreal gym and they really do support me, always ask how I am, whether I need any help etc. WHICH IS HUGE FOR ME. I dont even get a hello at my local gym. So thinking of moving.

Push was good, actually had a VERY good session and got a pump too

PUSH

Barbell OHP

Incline hammer

Dips

Lying Cuff Raises

Cable flies

Narrow Smith press

Overhead dual press down

Press down

Ab crunch

Currently eating my post workout, steps all done. Gunna chill and sleep.

03.07.19

Really good lower body session today, been having issues with the cybex hack in recent times (more to do psychologically) and really have been pretty scared everything I use that damn piece of kit because its such a sticky hack and when you get SUPER lean, it becomes very difficult. So the mindset going into this session was to not worry about it, go with the flow and just give 100%. Turned out I beat log book numbers on that particular movement compared to previous weeks which was good. Extra food today so felt a lot more better within my sessions, its weird what a little bit of food can do when you're competition lean. So energy/intensity through the session was good.

LEGS

Cybex Hack x2

Atlantis Pendulum x2

Single Leg Press x3

Bulgarian Split Squat x3

Single leg ext x3

Single leg curl x3

Calf Raise x3

Abductor RP

Session lasted about 2:45h, love spending good time in the gym. Especially on a lower body session. Finished off with a 15 minute incline walk to get those steps up. Also took the dog for a walk when I got back. Now its time to put my feet up for a change.

cardio and non training day macros remain the same? I believe that the 150 more carbs in TD will make you well physically and mentally!

CHECK IN DAY - 6 WEEKS OUT

So another week ticked off and another step closer to the overall goal. I will be honest, I have been struggling these past couple of weeks especially with my mindset whilst training, expenditure outside of the gym and upset with how I am looking physique wise. I have been guilty of the following:

- Doing more in the gym than I should be e.g. more sets/volume.

- Expending way more outside the gym that I should be (steps, cardio etc)

The reason behind this, the more I do… the better. The better my fat loss will be, the leaner I will look which in reality ISN’T always the case and has actually bit me on the ass.

Based upon the photos I sent over to @ajmorris_ I look extremely flat, worn out, watery look & slightly faded in some areas, and its very disheartening for me to see because I really have worked extremely hard to not get to this point. HOWEVER, we can sort this out. So changes into this week is simple, diet break. I haven’t had a diet break for 24 weeks now, not once. So diet fatigue is incredibly high. Luckily I’m very lean, condition is still very good so I can afford to have one (the benefits of longer preps & being ready early). So food is up on TDs, which makes me nervous/excited as I forever am looking for that progress.

So my food intake is the following

TD - P225 C450 F50

We are both hoping to see a reduction in diet fatigue, bring back those faded body parts and hopefully allow us to take a step further in fat loss.

Photos attached below...

I also find that not making final meal pre bed is a lot better for food focus, especially in prep when the calories are low.

Have you already prepare your pose routine for the show?

01.07.19

Starting the week of very well, decided this week I am going to train a lot more earlier and get my day finished instead of being all over the place which im very guilty of in recent times. Time management is something I struggle with, I have days where I literally run round like a loose chicken trying to get everything done, which leads to me stressing. I rarely ever have time to myself so this week i'm making sure thats the priority.

Currently sitting around 147.9lbs this AM. Roughly 1lbs heavier than my lowest this prep. Still feeling okay on a daily basis. I have days of feeling really good, days where I feel awful but I think thats the prep life in all honesty. My biggest struggle lately has been the relationship with food, I have had to change around a few bits in order for me to stop that 'trigger' which is causing me to become more food focus. One thing which has defo helped in the past couple of days is cutting off my final meal at 9pm. Once I know all my meals are done for the day, I can almost relax and not worry about that side of things anymore. Whereas previously I would be waiting around till 10pm to eat that final meal. So some good improvements these past couple of days.

As im going into 6 weeks out, posing is something I have been focusing on WAY more. I pose first thing upon wake and post workout now. Both 3 rounds each. Defo something which has improved for me in the past few weeks but still needs a lot of work.

Check in with the boss tomorrow so will post my full update regarding nutrition, output etc tomorrow. But wanted to give you an insight of how I'm feeling these past couple of days or so.

Todays session was good.

PULL 1:

Pull ups x3

BB row x3

Chest supported row x3

Pull down x3

Upper back row x3

Shrugs x3

Reverse Flies x4

Curl x3

Curl x3

Ab crunch x3

7.5 weeks out - 20.06.19

Resting up today. Had an EPIC pull session yesterday. Top set of deadlifts were all time PBs for me believe it or not. Pull 140x10 which is something I am proud of despite being so lean and deep into prep. I have avoided movements like this for SO LONG. Was never good at them, form was meh so had the fuck it I wont bother doing it approach. And it has bitten me straight in the ass because my posterior chain is something which is lagging behind ever since getting lean. So my off-season goal is simple, I will pull 200kg off the floor, its gunna take me a long time but I am confident I will be able to do so.

Rest day wise I do my standard shit, haircut, sunbed, "trying" to relax and nail my steps early. I was try getting everything out the way so I can spend some time relaxing instead of worrying about having to do steps, or check ins etc. Cardio this morning was harder than normal, it didnt help that I did push things yesterday with the deadlifts causing some lower body fatigue but it was damn worth it in my opinion.

Nutritional wise, oats pre workout have been REMOVED. I have found that my sweet tooth has been trying to get the better of me in recent times, making me crave chocolate etc in my oats which isnt productive at all. So potato pre workout is in. Just brought myself an air fryer so excited to cook some potato chips in there tomorrow ready for legs. Other than that no real changes this week.

Resting up now, gunna get a sun bed, finish my steps then legs tomorrow with Nathan again down at Physiques Gym (very excited).