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).

8 WEEKS OUT - 17.06.19

Another good couple of days in the books, went to London yesterday with the mrs and look around the national British Museum, was different and fun. Something for sure I need to do more often. Accumulated over 15,000 steps, so felt a little draggy through the day and defo did feel it in todays lower body session but all okay. Ensured I meal prepped all my meals, not leaving any stones unturned for sure.

This AM I woke up at 147.0lbs, which is really low. Past 4/5 days my BW has just dropped all of a sudden. Previous weeks I was seeing no changes and it really was frustrating but all of a sudden, boom. Feeling lighter, feeling leaner and shitter which is all expected but refeeding today and tomorrow so feeling slight more human than usual.

Lower body session was good today, managed to progress some movements but did regress on some others, I knew the output I did yesterday would have effected todays workout so nothing questionable really. My legs did feel 'heavy' in this session. But still managed to crack on and get the work done.

LEGS

Cybex Hack

Atlantis Pendulum

Single Leg Press

Bulgarian Split Squat

Single Leg Ext

Single Leg Curl

Abductor

Standing Calf

Did roughly 2.5k steps post workout, I find I get more benefit doing steps either post cardio/post workout when heart rate is slightly more elevated. My RHR is round 39-45 at the moment and walking generally doesnt elevate it much unless I power walk (which I did now) so makes sense doing it after those sessions.

Check in with the boss tomorrow, excited to see what he has to say. Shall keep you all updated.

Another good day in the books, weighed in again at 147.9lbs this AM, feeling slightly leaner too which is nice. Had a fantastic push session today as well. Managed to maintain my numbers mainly this week which is a positive for sure. I think a lot of people worry too much about maintaining numbers, but if your BW is dropping and you're holding strength, thats progress in my view. Going to finish off the day with a little walk and a bowl of oats.

Todays session

BARBELL OHP X3

INCLINE HAMMER X3

DIPS X3

CUFF LYING RAISES X3

DB FLIES X3

NARROW SMITH PRESS X3

OVERHEAD ROPE X3

TRI PRESS DOWN X2

Did 30 mins on incline walking post workout, roughly 3000 steps.

This AM I did my fasted cardio and incline walking too

30 MINS STAIRS - LEVEL 12 (PURE GYM)

INCLINE WALK (INC 6.0 SPEED 6,0)

13.06.19 - 8.5 WEEKS OUT

UNREAL session today with Nathan @ Physiques Gym in Hemel Hempstead, if you're in the Hertfordshire area I would HIGHLY recommend taking a trip to that gym. Opened earlier this year, kitted out with Atlantis, new hammer strength kit. Fantastic.

High an all time PB on the Atlantis Pendulum today, no idea how but we'll take it. I looked back through my log book and when I was 20lbs heavier I was doing 75x6, today I did 72.5x12. CRAZY!

Lower body session:

Atlantis Pendulum x2

Atlantis V-squat x2

Leg Press x3

DB RDL x2

Leg Ext x2 (triple drop)

Seated Curl x3

Seated Calf x3

Adductor RP

Abductor RP

Unreal session! Motivation high, feeling epic and a new low this AM of 147.9lbs. So we are happy.

Trained @ Kings Gym Today, Croydon with Nathan. Fair to say its overrated in my opinion. WAY TOO BUSY, quality is average (half is broken) but got to say the atmosphere is AMAZING. A lot of high rated British amateurs, IFBB Pro James Hollingshead in there too which was amazing to see. He's very big in person loool.

Felt very touchy towards the mid/end of the session. TOO BUSY and I just wanted my own space at times, overcrowded and just literally tried getting on what we could get. Luckily we was able to deadlift at the beginner as it wasnt as busy but after that, all a bit of a nightmare.

Manage to pull 140x9 and 130x12 on deads. Thats a prep PB which im happy about and not too bad for somebody only weighing in at 66kg. Did push it maybe a little bit too much on the deads but if its there im gunna take it.

Todays session

Deads x2

Seated row x3

Pull down x3

Chest support row x3

Single arm row x3

Rear fly machine x3

Preacher x3

By the time I got to the chest supported row, I just wanted to get out of there. But got what we needed done. Overall wasnt bad. But me and Nath wont be taking a trip down there any time soon hahah

stairmaster is very impactful for legs, me too I noticed my legs don' t recover very well with lower workout and stairmaster in this prep.. but we must do what needs to be done ahah

9 WEEKS OUT

I PROMISE YOU I WILL KEEP THIS UPDATED EVERYDAY.

Another solid week in the books. Not much as changed in the past couple of weeks physique wise but we are slowly cruising into the first show of the year. BW dropped 0.2 on average this week which isnt much, a reduction in 25g protein made not much of a difference. Didnt effect hunger at all either. Sunday/monday I had 550g carbs go in, felt a lot better within myself which was good. Feeling good this AM too so excited to train pull today with Nath down @ Kings Gym.

NUTRITION

TD P225 C300 F50

NTD P225 C250 F70

REFEED P200 C550 F40

CARDIO/OUTPUT

30 MINS STAIRS ON REST/PUSH SESSION (FASTED WITH 10MG YOHIMBINE)

10,000 STEPS EVERYDAY

TRAINING

LEGS, PUSH, PULL OFF, REPEAT

Generally still feeling ok. Fatigue isnt CRAZY high and i'm still recovering pretty well between sessions. The only issues i'm having is a little lower body fatigue when training, high impact cardio (stairmaster) and steps. Dont allow my lower body to recover. But performance in the gym is still V GOOD (lower body wise) progressing lifts still. Upper body is okay, making little progress with that but maintaining some lifts is the main focus there for me. I do miss being stronger hahaha, I miss progressing numbers like I used to in the off-season but i'm confident I will surpass the previous years when working with AJ.

My planned shows this year

BNBF Southern - 4th Aug

UKDFBA Sourthern - 10th

Hoping to qualify for the finals too and the overall goal would be the WORLDS. I am working extremely hard for this. BELIEVE ME!

Hi George,

Looking amazing, Have you thought about investing in a posing coach it helped me so much gave me a bit more confidence, i think Emma hyndman does bodybuilding!

04.06.19 - 9.5 Weeks Out

Another productive week ticked off in the books. Not much has changed since I last gave you an update. BW changes havent been crazy (0.2lbs on average) but AJ has told me he sees more visual changes in my physique (especially more details in the glutes). One big win for me this week was gym performance. I have really been able to actually progress some log book numbers which is interesting. Felt fantastic going into 90% of my sessions and numbers are either being maintained/progressed. Cant really underline exactly what that is down to but either way I shall take it.

One change AJ has made this week is the reduction in protein intake. Rationale behind this is pretty simple. AJ believes that weight loss this week will most likely be minimal so a reduction in 25g protein on both TD/NTD will see a 100kcal reduction for the day. As im around 150lbs right now, 250g protein is pretty high and isn't necessary for my BW. So we've pulled 25g. Reasoning behind pulling protein over carbs/fats is purely down to how the minimal effect it will have on me compared to 25g carbs for example which I know will make me hungrier.

UPDATED MACROS

TD - P225 C300 F50

NTD - P225 C250 F70

REFEED P200 C550 F40

Cardio/steps all remain the same. Have been a little more demotivated this week as I haven't seen a change on the scale weight and when performing cardio/steps etc, it hasn't rewarded so it does frustrate me. Expecting a new low this week with the reduction in food so will keep you all updated. Feeling good still in general. Sleep has been shit recently, waking up at 2/3am going for a piss, quality hasnt been good either so potentially a deload is due soon but we shall assess.

My main focus this week is posing, I AM SHIT. I need to work on this a lot. So any advice from you guys reading would be greatly appreciated.

PHOTOS ATTACHED BELOW

APOLOGISES FOR NOT UPDATING, I WILL KEEP ON TOP OF THIS ON A DAILY

28.05.19 - 11 WEEKS OUT

So whats been going on... not much has changed from a consistency standpoint, still finishing the days ticking every single box and giving it 110% no matter what the situation

BW AVERAGE 2 WEEKS AGO - 150LBS

BW AVERAGE LAST WEEK - 149.3LBS

Nice drop on the scale weight with a change to my refeed setup of an additional 50g carbs on both. My refeed food is now at 550g carbs every 8/9 days. The goal now is to slow the rate of fat loss down. If I continue to drop the way I have been which is 0.9-1lbs per week. I will be running myself into the gutters. Myself & AJ believe that we are potentially 5-8lbs off where we need to be and giving I have 11 weeks, that gives us plenty of time. So the additional 100g total of carbs actually made me feel more 'human'. Something which I havent experienced in a while and I felt SUPERB. Overall happier, more energy, performance in the gym improved, strength increase and overall hormonal function (actually felt horny) for a change instead of forcing myself.

No changes have been made other than that, sessions the same. Food on a TD & NTD all the same which is cool so very much in a GREAT POSITION.

Nutrition:

TD P250 C300 F50 KCALS: 2650

NTD P250 C250 F70 KCALS: 2630

REFEED P200 C550 F40 KCALS: 3360

TRAINING:

LEGS, PUSH, PULL OFF

CARDIO/STEPS

30 MINS STAIRS (LEVEL 12 @ PURE GYM) ON REST/PUSH DAYS

STEPS: 10,000 EVERYDAY.

BELOW I HAVE ATTACHED THIS AM PHOTOS.

07.05.19 14 weeks out

Productive overall week of ticking the boxes, weight dropped from 152.6 to 150.3lbs yesterday. So a nice drop on the scales. Visually I look leaner, I feel leaner so all in the right directions there. Took some shots this AM and happy to see where I am at. More lines, glutes coming in more and overall actually surprised myself in particular shots which is good. Resting today, so cardio done this AM, done roughly 5k steps already, plenty of meals, and trying to do something outside of bodybuilding which I enjoy.

Had a few eyes on me this week, was able to practise some posing with a PCA athlete which was good, he taught me a few things which I need to work on, my weaknesses etc etc. My biggest issue when posing is trying too hard, like I should be making it look easy instead of breaking a huge crazy sweat from tensing so hard hahah, but I think this is just the inexperience I have, been practising everyday so far so WILL get better.

Training wise has been up and down. Had Nathan training with me the past couple of days which has been a huge boost BUT I have been pushing things further than I should e.g. More vol in sessions, more forced reps which is biting me on the ass. This is something which I addressed to AJ and I was fully aware of what he was going to response with ("sort it the fuck out") which is what im going to do within this week. Recovery still pretty good, not sore much. Maybe a little after pulling from the floor but nothing crazy to notify.

Nutrition/output all remains the same for this week.

TD P250 C300 F50

NTD P250 C250 F70

REFEED P200 C500 F40

Excited for my refeed tomorrow, thursday which should be good. Will keep you all updated :)

04.05.19 14 weeks out

Woke up 0.7lbs lighter this morning (151.3lbs). Normally dont drop weight after a rest day but somehow did this morning and I felt it. Felt a little more tired than usual this AM. Getting into the routine of posing every AM right now (2 rounds). Never really posed properly before so really want to start early instead of going on stage not having a clue how to pose. Its a shame because I see SO MANY good physiques who pose like shit and it makes me really sad hahha.

Anyway, had a good leg session today. Felt pretty tired and strength was slightly off compared to usual. Nothing to worry about if im honest, just took a little longer to recover between sets, a little fatigued with the heavy loading aspect of things. But we kept going, didnt give up and ensured I gave it my all.

Trained @ Graftism Gym, Watford. Really good bits of kit for legs. Only reason I go there.

LOWER BODY

Atlantis Pendulum 1x4-6 1x8-10

Smith Squat (in replace of a V-Squat) 1x5-9 1x12-15

Single Leg, Leg Press 3x15-20

Smith Lunge 1x8-10 2x12-15

Leg Ext 3x12-15

Kneeling Leg Curl 1x8-10 2x12-15

Adductor/Abductor REST PAUSE (Gym was closing so had to rush)

Standing Calf Raise 3x12-15

Didnt manage to do calves as the gym shut but will do them tomorrow, no issues. Good session, sweaty session for sure. But nailed.

03.05.19

Yesterday was a really good pull session. As I'm back home for good now I will be resetting a few movements just from a loading perspective. Been travelling all over the place lately when it comes to training and the kit has always been different, different movement patterns, different loading etc etc and the consistency of my training, especially from a loading standpoint took a bit of a knock. However, after resetting a few movements I feel this will pick back up and progress will be pretty good.

PULL 2

Iso Pull down x3

Deads x2

T-bar x3

Underhand Pull down x2

Step back HS row x2

Reverse Pec flies x4

Shrug variation x3

Machine curl x3

Preacher curl x3

Really solid session, especially after consuming 500g the day before. Back at normal macros for the rest of this week. Rest day for me also today so client work cardio, steps, sunbed, food and trying to sit down (which is impossible for me to do).

02.05.19 - 14.5 WEEKS OUT

First of all, apologies for not updating the log as often as I should. I will keep you updated on a daily. So Monday & Tuesday were refeed days (both 500g carbs going in) and BW dropped 2lbs which is perfect.

NEW LOW this morning of 150.9lbs, slow getting into those 140s which is unknown territory for me. I think the lowest ive ever weighed in 147lbs so we are closing in on that. Feeling good though, really good. Performance in gym is very good, overall energy has been better compared to last and things are ticking nicely.

MACROS

TD - P250 C300 F50 KCALS 2650

NTD - P250 C2500 F70 KCALS 2630

REFEED - P200 C500 F40 KCALS 3160

AVERAGE PER WEEK - 2800 KCALS

Not too bad for a 150lbs bodybuilder IMO.

Training all remains the same, lower body and pull sessions still pretty strong, however pushing sessions still have been taking a hit (MAINLY ON THE BIG MOVEMENTS) but not too much to report or worry about I dont think. Still believe im holding on to muscle pretty well. Pulling off the floor today which always excites me. So will let you know how that goes. OVERALL things are good.

Nutritional wise I have been smashing more 10kcal jellies, more pepsi max's etc and its almost getting to the stage of me relying on them through the day. I'm starting to realise that its probably too much. After speaking with the boss we both agreed this does need cutting down and the relationship with this type of stuff isnt going to get me anywhere. On another note I have tried not stress out about fitting meals in. Sometimes I finish the gym around 6:30 and have to fit 3 meals in before 10pm. This could cause me STRESS, both internal and external. But I have been focusing on not worrying, I can fit that in with 2 bigger meals instead. This has improved digestion and reduced bloating for sure.

Attached photos from my check in on Tuesday 30.04.19 let me know what you think.

Amazing work George so far, looking 👌I’ve been meaning to check out these logs just read the whole lot! Great content! I’m sure this helps you to stay even more accountable & focussed on your prep, keep it coming.

Wicked session yesterday @ Worlds Gym, Walsall With AJ & Alex. Pretty good gym which decent kit. Motivation from the sesssion was really high as I'm back into my normal routine from today so very excited to train pull today after the past couple of days.

YESTERDAY'S SESSION

Incline hammer x2 1x5-9 1x12-15

Nautilus Press x2 1x5-9 1x12-15

High Incline DB x3 1x5-9 2x12-15

Pec Fly Machine x2 (double drop on final) 2x12-15

Nautilus side lateral machine 3x15+

Nautilus Single Ext 3x12-15

Rope ab crunch 3x12-15

Happy with the session, posed after and took some pics. Looking skinny but happy with I am physique/condition wise.

Main focus for this week never changes, ticking the boxes. Nailing nutrition, sessions, steps and cardio. Managing my stress to the best I can and see what happens. Deadlifting today I will let you know how I get on.

23.04.19 - 16 weeks out

AM shots attached below. Had a wicked session with AJ yesterday over at Flex n Tone. Unreal gym, kitted out with Nautilus... just unreal. AJ posted the session in his log so make sure you check that out.

BW dropped down to 151.4 the past two days. Yesterday was a 500g carb refeed and BW remained the same this morning, my body just seems to suck these carbs up really nicely with no issues, no bloating or stress which is brilliant. Refeeding again today so another 500g carb so expect to fill out a little more tomorrow and fallen out towards the end of the week.

AJ took some shots and said I was in a good position, few areas which we need to work on and posing defo needs to be more frequent as I do struggle with transitions etc. But will start right now with that. Overall I dont like my upper body, I lack that density which is frustrating, like nothing pops out. But lower body im happy with right now, I actually have quads which is nice to know as I work so fucking hard for them.

Overall I am happy, push today with AJ down at World's Gym, so will film the full workout for youtube. Had my AM cardio this morning at 400kcals on the stairs (30 MINS) now off for a sunbed loool.

20.04.19

Had a nightmare training wise yesterday with gyms closing earlier over the easter weekend which was frustrating. Ended up rushing my workout and finishing the rest at Pure Gym which if you follow me, you know I hate those gyms. But it is what it is, got it done and we'll learn from that mistake next time. I dont know if anyone else is similar to me... but I hate rushing my sessions. I had an hour and 20 mins to do my push session yesterday which for some would be fine. But for me, I love spending my time in the gym, warming up correctly, taking my time with each movement. I sometimes spend 3 hours in there.

Pull today then heading up to Birmingham on Sunday to see the boss, so expect some good content over the coming days from us.

TRAINING DAY DIET

MACROS: P250 C300 F50

M1

2 medium Eggs, 275ml egg whites, 125g asparagus

P47 C2 F10 Kcals: 288

M2 (Pre)

130g Oats, 30g whey isolate, 25g Lindt dark chocolate (85%)

P43 C84 F23 Kcals: 745

Intra

30g HBCD

20g EAAs

20g Peptopro

5g Creatine

2g Taurine

1g Electrolytes

M3 (Post)

200g cod, 250g rice, 125g asparagus, 1 kallo rice cake

P55 C84 F4 Kcals: 603

M4

400ml egg whites

P43 C0 F0 Kcals: 172

M5

150g Oats, 35g whey isolate

P47 C91 F13 Kcals: 766

18.04.19

BW came down to roughly 152lbs this week which is a pretty big drop. I go through phases of where my BW still stall and then just drop, fairly weird this fat loss phase haha. The lowest I have been EVER is 147lbs and I fucking hated it, felt very very skinny within myself. My girlfriend is even starting to notice that I'm getting leaner and we see each other everyday (she isnt the biggest fan of 'lean' George) but it needs to be done.

An interesting debate over on my instagram post the other day (follow me Georgeosborne12). Some individuals think im too lean at 17 weeks out. And I totally decrease, no offence to the individuals who quoted that but most were very uneducated about this and didnt really see/understand the importance of condition in natty shows. YOU HAVE TO BE PEELED. We all know im not the biggest most dense mass monster out there, just look at me. So I really need to work with what ive got and that simply means if I have any chance of winning a show, I need to chase that condition. I am fully aware of what this will do to my health, from a hormonal perspective etc etc. We all know that competing isnt healthy, its far from it but this is something Ive never done before and I live and breathe this shit, its my life, my job, the thing which gets me up in the morning. So I will give it my all.

So my answer is NO, im not too lean. Im still fat, my glutes are soggy, no details in hamstrings so plenty more to come off.

Rest day was good yesterday, tried to keep myself busy. Today is a lower body session (my favs) so motivation and excitement is high.

16.04.19

THANK YOU FOR THE BDAY MESSAGES, I had a lovely day. We decided to go paintballing which was sick but damn I was fucked, I defo could have enjoyed it more if I wasnt on prep but ah well ill remember that one for next time. It was constant (9am-5pm) of paint balling and afterwards I had to go train legs which defo was ideal but I got it done.

NEW LOW this morning, 152lbs after 500g carbs yesterday. I have attached some photos below. All in all im happy with where im at. The refeed is doing its job and I feel a lot better than previous days which is good. Sessions this week have been pretty good considering, no real issues to tell you about and actually maintaining some numbers as well. I dont know why but previously when im in and around this BW, my gym performance always seems to be a lot better, had this last year too. Checking in with the boss this AM so will keep you updated with his feedback. Another 500g carb day for me today. I was meant to refeed on the Sunday (my bday) but after the paint balling and all the running around rushing to get the food in, it would have just caused more stress in total honesty so we did monday & tuesday instead which I confirmed with AJ.

Pull today with deads, I LOVE DEADLIFTING even though im terrible at it.

Happy birthday!

Happy Birthday George!

11.04.19

WICKED session today, numbers were actually beaten in my push rotation which NEVER happens, especially as BW is coming down. Did my AM cardio this morning, felt really good and decided to train around 4pm (an hour or two later than normal). Not sure why but felt so much better so may look to prolong my push sessions when I do AM cardio (roughly 7am).

PUSH 1

BB OHP 55X6 (PB)50X9/9

INCLINE HAMMER 120X7 (PB) 110X9 `(PB) 100X11 (PB)

DIPS 42.5X6 (2.5KG UP) 25X10 BWX20

DB LATERALS (SEATED) 10X13/13/12 7.5X14/15

INCLINE DB FLIES 20X10/10 15X14

NARROW SMITH 80X8 70X11/8

OVERHEAD ROPE 36.5X15/11 29X16

SINGLE ARM ROPE 13.5X15/15 9X24/24

Really good session, felt tired towards the end but got it done no matter what. Now off for a little walk then some oats!!

Lower body session was good today, wasnt the best ive ever had but still very much got what I needed done and took some numbers. What ive found out from my training, is that I get better as the sets going on. What I mean by this, my first set is always harder than my second. Some people are very different. Their top set typically is the best set and then lack off they normally have to reduce the loading. Not sure why I am the opposite, I think it just takes me a little more time to adapt to the movements

Lower 1

Cybex Hack 3ppsx9 2.5ppsx21???

Atlantis Pendulum 70x5 (felt horrilbe) 65x15???

Leg Press 350x8 340x12 300x22

DB RDLs 50x16/16

Leg Ext 77x16/14 (TRIPLE DROP)

Leg Curl 91x8.5 84x10 63x21

Seated Calf 50x16/14/14

Adductor 80x15 70x15/12

Been struggling to connect with the pendulum lately, no idea why but as you can see I got 10 extra reps with a 5kg reduction, very odd. But overall took some good numbers.

That is a lot of supps! Interested to see how you find them over time, although it would be quite impossible to single out which one(s) are facilitating your prep goals!

Upon Wake

- 1000mg Vit C

- 5g Supportmax Neuro (on rest days only with M1)

- 10mg Yohimbine (push days/rest days FASTED with Caffeine)

- Vit D3 (Nutri Advanced)

- Greens Powder (Strong Greens, BPN)

INTRA

- 30G Highly Branched Cyclic Dextrin

- 2g Taurine

- 15g EAA

- 20g Pepto Pro

- 5G Creatine

- 1G Electrolytes

PRE

- 1 Scoop MVPre (On lower body)

With Post Wo Meal

- 200mg Magnesium Glycinate

Pre Bed

- 200mg Magnesium Glycinate (2 caps) Ive played with 300mg

- 5g Supportmax Neuro

- 30mg Zinc Picolinate (2 caps)

Not crazy with supps but do think they provide that extra 1/2% so the only way to know is try it (for a period of time) and assess whether it provides a benefit. With ANY supps you need to trial these for a period of time to see the benefit. DO NOT take it once and assume its shit.

09.04.19

Checked in with the boss this AM, all is fine and no changes made this week. The refeed did the job we wanted and its been kept in place which is fucking awesome so very excited for the 500g carbs on the weekend. Its my birthday sunday so makes me that little bit happier.

Resting up today did my standard fasted cardio

30 mins level 12 (pure gym) 400kcals

20 mins incline walk (incline 5.5, speed 6.2) roughly 160kcals

With the incline walking all im doing is recruiting steps, but I want to aim to progress it too. So higher incline/speed over time. 30 mins on stairs is getting easier, I keep my head down, listen to a podcast (educational/entertainment) and get on with it. Try my best to keep my hands off the machine but id say I do it for 95% of the 30 mins and put my hands on when needed. Cant stand seeing people lean on it throughout their cardio, totally makes it so much easier but there we go.

Got my oats to finish off the night and trying to hit the bed early.

I peep a glute striation! Looking in a GOOD spot for how far out you are, excited to see the final product!

08.04.19

So refeed was really good, over the weekend I consumed 1000g of carbs and felt A LOT better. Ive done refeeds in the past but never really gained/felt a benefit from them. But this weekend I VERY much did which was good. Overall my mood was better, energy better, performance, reduction in fatigue are the main things from it (CRAZY what a little bit of extra food can do)

Interestingly, I thought my BW would increase as intake was higher. But I dropped 0.6lbs over the weekend (154.9-154.3). Im guessing my body really needed that extra bit of food and very much sucked it up very quickly. Also one thing I wanted to note was longer days, which meant output this weekend was a little higher and longer days meant more kcals being burnt throughout the day. One important thing to note, higher insulin from the carb intake also has a diuretic effect, which can cause a water loss effect on its own. You can also lower cortisol and aldosterone, which can cause greater water loss.

I have attached AM photos this morning, feel slightly fuller, not crazy amounts, defo feel leaner too.

Training wise I cannot complain at all, really really good sessions. Ive actually been able to progress my push session yesterday which was a surprise as my push sessions have taken a bit of a hit within this prep. Lower body session on saturday was one of my best too. So overall feeling good. Got deads today so looking forward to beating some numbers and make the most of this food. I expect to flatten out towards the end of the week.

18 weeks out, just here ticking boxes. Check in with the boss tomorrow as well

hey george would you say your rate of fat loss increased after implemeneting yohimbine? I said to you yesterday this is the best youve look so far mate :) keep at it and ill see you on show day !

hey george would you say your rate of fat loss increased after implemeneting yohimbine? I said to you yesterday this is the best youve look so far mate :) keep at it and ill see you on show day !

Great time to implement the refeed! This is why getting in shape in good time pays off! I'm intrigued (as I'm sure others are too) how you (and AJ) have planned to split the carbs? Are they placed into all meals, or more peri-workout?

Also regarding your stressful week... If there's one thing that I feel benefited me greatly in 2017, was the fact that I didn't give a F about anything going on around me and was focused on the goal at hand. Yes, you have your Mrs and family, but block out all distractions. I would literally work 9 hours a day and not waste a single ounce of stress on the tasks at all (not easy when working in retain in Swansea city centre).

As you mentioned in your latest youtube video: "someone always has it harder than you"

03.04.19

Hi guys, 154.6lbs (new low) for me this AM. Did my fasted cardio this morning which felt GREAT. Slowly getting easier as I get leaner and fitter which is a bonus. I then will do 20 mins incline walking on the treadmill just to accumulate towards my 10,000 per day.

Got some PT/client work done as well so productive morning, now we are off to train push.

PREP CHANGES:

So a few changes this week. Carbs on TD have been reduced by 50g and AJ has prescribed my first refeed of this prep which I am very excited for. Reasoning behind decrease this week on training days is to allow the refeed to do its job and also not allow for total calorie average to be higher (2800kcals)

So nutritional set up

TD - P250 C300 F50

NTD - P250 C250 F70

REFEED (sat-sun)

P200 C500 F40

P200 C500 F40

Proteins dropped as carbs are protein sparing and very much want to focus on carbs to improve recovery, performance, diet fatigue etc. We dont want to effect fat loss, just a shift in calorie balance and what that will do with my look etc.

I will be filming my refeed on youtube so be on the look out for that on Sunday.

EXCITED.

02.04.19

CHECK IN DAY with the boss so will post his feedback on here for you. I'm expecting some changes for sure. Overall okay week, got my first speeding ticket, car broken down which cost me £250 so stress was higher than usual BUT training has been fucking sick! Really had some sick sessions this week and motivation has been higher. Sleep quality has been its best (roughly 8hrs) and still enjoying my time with my girlfriend.

Annoyingly scale weight hasnt changed much, still sitting around 156-157lbs which is frustrating, but looking better in pictures I think. Still plenty more to come off of course. Feel leaner as well especially when introducing carbs on a rest day, vascular as fuck.

Im expecting a refeed this week at some point so will go through that with you in the coming days to show exactly what im doing. In for legs today which are my favourite sessions so will post how I get on with it. Motivation is so high right now!!!