So 2019 will be my first EVER bodybuilding prep. I will be having AJ coach me through the whole process. The reason for picking AJ was pretty clear and simple. He knows every single detail about me regarding my training, nutritional setup, current lifestyle, my goals and the list could go on and on.
I have my eyes set on the ukdfba heart of England this year but potentially may do a few more if ready. My goal with this prep is to ensure I go on stage CRAZY PEELED. I dont care if others are bigger (many will be) but I want people to look and think 'fuck me, hes peeled'. The overall goal would ideally be finals but I really want to challenge myself like never before.
So right now, I am in a calorie surplus (coming towards the end). My BW is sitting around 168lbs/76kg/12st at 5ft5. I started my push up at 145lbs, went up to 170lbs, did a mini-cut in summer back down to 150lbs and have gained 18lbs since September time. I plan to tidy up a little bit before a start prep.
Current Macros:
Training Day - P220 C600 F70
Rest Day - P220 C350 F120
I like this set up currently, I think im in an excellent position to start prep with my food intake. I personally enjoy the different macro set up on training day vs non training. It always me to be a little bit spontaneous with my food intake, especially on a rest day.
Currently Split:
4 DAYS ON 1 OFF
Day 1: Quads/Hams
Day 2: Chest/tris
Day 3: Back/Traps
Day 4: Delts/arms
This split involves 2 different rotations, (A & B) both with a different focus. For example, Quad focused in rotation A, Hamstring/Glute focused rotation B. This set up has got me very strong, very quickly.
Any further questions please feel free to ask!
I will upload some photos soon!
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!