Aj's 2017 Contest Prep

Congratulations, champ.

You own those titles, WNBF World Junior Champion is only a first step in what's to be a long road.

Really glad, and proud, to have witnessed all of this. Time to get pro level.

Hey guys!

3 days out and feeling superb. I woke up looking probably the tightest of all prep, but certainly still a little flat in areas, which was highlighted when I posed mid pull session today. However, I have increased carbs by a further 15g, which is what I have used in previous TAPERS up, which tends to work very well. Steps got reduced from 20k to 18k last week and have been kept static at that point, this tends to be formed up of a 60 min walk in the morning and a 10 min walk in the evening on the treadmill, the rest of the 18k is just me 'moving around' - I'm a pretty ACTIVE kid, I used to be a very slow mover lol, but I find I move A LOT just naturally nowadays.

Todays Pull Session -

Chin Ups

Underhand grip machine row

Single arm step back row

Prone DB Row S/S with Machine Pull-Over

Lat Pull Down R/P

Incline DB Hammer Curl

Cable Curl

Hanging Leg Raise

All exercises were mostly 10-12 reps, either 4 - 5 sets, I completed this session in 2 hours total.

I like volume ;-)

Heyyyyyyyy :)

Checking in with you guys.

Bodyweight sitting static around 146 - 147 lbs, feels are pretty damn good right now and workouts are fuelled well, tbh, I'm in such a good place mentally, I feel like this is the best version, alongside the most solid mentally I've ever been.

Legs y'day

Lying leg curl - 5 sets

Squat Machine - 1 set 12 rep 1 set 15 rep top sets, 3 down sets 12-15 reps

Stiff BB DL - 3 sets 140kg x9 2 sets 120kg x15

Leg Press - work up to hard set of 20, 3 sets at peak weight with rest pause when needed.

Leg Ext - 5 sets of 10

Abs.

Physique looking tighter by the day despite no changes in BW, calories are between 2800 and 3000 depending on how i auto-regulate. Usually between 440 and 470 cho, 45f and 175p :)

Haha don't let that happen on stage at worlds^^ You are such an cool case study like there is no way to do research on that and its so intresting to see how your body reacts to the food and that it seems the only thing that will get hunger down is higher Bodyfat levels. Stocked to see you going through the next weeks and the boston bound vids =)

BTW really like the Training split LOL

Sup! Morning guys, hope you're all good :)

BW been sitting at 146.8 lbs consistently ALL week (consistency is key ;) )

Auto-regulating all of my nutrition atm, but came away from the higher fat approach in favour of carbohydrates again, whilst this makes me feel worse from a brain function point of view, my sessions have been superb and my physique has responded nicely, I actually LOOK flatter, but tighter, and appetite has been sky high again haha. (but I don't complain about that, I kinda like the feeling of hunger)

Current macros 480c 30f 175p

CV - 20k steps a day

Training - Fucking hard. (lol)

Half asleep during this AM front relaxed, which I found funny... lol

Sup guys!

146.8 lbs this morn, sitting well, feeling TIGHT!

Great push session, no AM and PM, just all between 11:30 and 1:30 today, for work comittments and I realise I have no 'chill time' with Pm sessions, so will use now and energy but today wasn't the day for it, despite that, still had a crazy session.

Hunger has been prob the highest of all prep , I'm literally burning through whatever I give my body lol.

Will see what happens this week and look at potential 'reverse' increases over the weekend, aiming for a 2 week peak week, raising food STEADILY again like last time, without having to do any big carb ups, which I just feel don't work as well on a physique that's been through a longer prep, a SLOW taper is favourable imo.

Btw - foot is much better today since I scraped the fuck out of the scar tissue in my calves, solved the issue. lol

WHAT'S UP guys :) - Thought I'd bring back the log as things are progressing well, and some exciting things to follow before worlds.

Macros for the past week have been 500c 40f 180p, bodyweight maintained around 146 - 148 lbs on some days, some nice glycogen increases and good pumps.

Now, I have had chats with a few people at various shows and can see some potential benefit in creating a more balanced macro split, or at least trying it, for a short period of time.

So this week will be SLIGHTLY higher fat, slightly lower carb. Around 400c 55f 180p. This is a small tweak and I will monitor daily how I feel, but I feel the additional dietary fat should allow me to hold a little more fullness whilst burning through some last bits of BF (goal - super peeled glutes)

I'll keep you updated on how I set up my food and how I set up my training around that.

For now, I'm performing AM and PM on my push and pull workouts, the rest are usual.

I train after my first meal.

Mon - AM - chest delts PM triceps abs

Tues - Legs

Wed - AM back PM biceps traps

Thurs - AM chest delts PM triceps abs

Fri - Legs

Sat - Upper

Sun - REST / Pose!! / Client check ins galore.

Give this a SCREENSHOT and post on your ig story and tag me!!! If you want me to stay daily with these forum updates!!

Odd question, but out of interest AJ; What brand of reduced sugar jam do you use? I had been using the ALDI strawberry one out of convenience and ended up in ASDA to restock last night. Turns out the carb content in theirs allows me about another 15g (Not much but I'm sure you'll agree every little helps at this point), at the expense of 1g more protein and fat. They do raspberry too which will be nice change.

Interested to know what other brands are offering and to see which I can get the most out of.

Sup guys!!

So an Update - last week was v successful, took off 1lbs on average dropping from 149.8 lb average to 148.8 lb. With a new low of 147.8 :)

Macros have been consistent across rest/ training days with 400c 35f 170p, steps 25k a day (but ZERO cardio outside of that, so it's pretty easy to hit that step goal with power - walks in the AM and PM and then just a little top up with my usual activities.

Finding I'm v relaxed. Loving the intro of magnesium , melatonin pre bed. I also take magnesium post workout as a recommendation from Joe Bennett.

Really excited to take off another 1 lb this week and then peak. I will discuss peak in a vid soon and cover my thoughts on shredder steves approach also!!

Jack, I did buy the scales but god knows why because they are just a spare that I probably won't ever use!!! I've stuck with my good old trusted pair for now haha!

Macros / training / expenditure monitored daily and changed daily if needed at this stage guys :) 13 days out ;)

Hi AJ, if I recall correctly a few weeks back you posted that you had bought a set of smart scales, the ones that use electrical impedance to calculate bodyfat percentage. I've got a set myself and I was just wondering what your thoughts on them were, personally mine aren't reliable at all, I read online recently that they tend to be consistently inaccurate in their measurements (Overestimate the lean, underestimate those with higher percentages of bodyfat) and got me wondering what experiences others had with theirs.

Hey AJ, was listening to revive stronger and curious to your thoughts on Steve's peak weak strategy (7 day depletion + 7 day repletion) and your plans for peaking (if you can share them). Thanks.

Glad you enjoyed it buddy :) - they were still ok but definitely felt the drop! - Not sure if I'll have to run anymore 'low' days to be fair! Body seems to be in a state of reacting very well to the higher days so if I can high day and chill I'll do it lol!

Bodyweight at the end of week averaged at 149.8, so a drop from last weeks 150.4, this is perfect at this stage and if I can keep seeing the changes I'm seeing atm I'll be a pretty happy camper :) It's really about just knocking on the cruise button and not allowing myself to get too flat in these last stages because if I do, I'll sacrifice tissue.

PLANS for this week is to constantly assess, hit macros based on a DAILY plan, no set low vs high or anything, just taking each day as it comes. Top up with glycogen when I need too, but make the most of any progress I see at the same time.

Hurts to sit on this damn wooden chair. Remind me of this when I'm chub in off season, lol.

Right on! Loved the M/M update yday on my walk ;) and great to see things are moving as desired. That package for the finals should be heella nasty. How were your training sessions on low days btw? Not sure if asked already, but I missed out. Feel the drop in carbs, or still good from the previous 3 days?

SUP guys.

Hope you're all good, bit of an update - ABSOLUTELY epic week. I will do a video recap later, but was 149 lbs after two days high, another today and then we assess!

Sleeping superb, training is amazing, cardio is remotely enjoyable, this is a HARD phase but I'm sucking it up and living in it.

Absolutely loving the process guys and can't wait to share it all with you.

0.5 lbs average drop this week, aiming for another 0.5 next week. Retaining tissue and getting little by little bit tighter :)

Got it man! Thanks!

I'll use BW of course mate, but WAY more attached to pics, been that way for over 2 months now

Sok, on high days I'll be AT LEAST at maintainance kcals, and using carbs with MINIMAL trace protein besides white potato, so it's not too much of an issue my friend.

Thanks so much Ben, your support is epiicccc!

Hey Aj!

First of all, congrats for the show from here too! :)

May i aks you something about the current macros? What about high quality protein in high days? I think that with so many carbs (and their protein) there is a little space for high quality protein.

Hey guys!!

So, an update, to go alongside my video :) As I know some people like text format.

I woke up post show at 149.2, so a small increase of 0.4 on show day as I'm meticulous with the post show process... last few days I've been in the same bracket of weigh ins, given much higher food volume from salads returning this is pretty normal.

CURRENT SET UP

Sun -> Wednesday - 230c 35f 165p - 1895 kcal.

Thurs -> Saturday - 450-500c 30f 160p - 2710 - 2900 kcal.

The high days will NOT be auto-regulated, these will be religiously taken. There is about 1 - 3 lbs to come off MAXIMUM and I cannot afford to sacrifice muscle tissue at this integral stage, so patience and longevity is key, this is where MOST competitors fuck up, either getting TOO flat, or not pushing the last bits off, condition is NOTHING without fullness or muscularity.

CARDIO -

2x 45 min Power Walks (Totalling 20k STEPS per day including these faster paced walks)

6x 20 min LIGHT post workout bike (literally just pedal and do an instagram post, lol)

All ready to ATTACK these final few weeks.

Thanks so much for the support guys :)

Congrats Mate you did an awesome job! Onto finals now!!!

Great work today AJ, brilliant to see your hard work paying off.

looking superb!!!!

regarding the natty scene: is it normal that #7 wasn't uploaded to iTunes yet?

Listening to the new podcast mate, you know I'd be on it asap.

Vids started working now - sooo weird. Removed, then re-added the site from my 'favorites' bar and it refreshed to a newer version or something I guess. Sorry for the hassle.

Think you can oush higher? Or are you really looking to come in the peeled-est you can, may that leave some size behind?

Have a great day bud

Evening GUYSSS - Anyone else having the same issue as Ben with the videos?? Just double checking...

Weight was 150lbs dead this morn, carb up began, 400c 30f 160p went in today, so v moderate, felt a bit fuller in session but nothing huge, happy with pics and will assess as of tomorrow.

Tomorrows plans atm - Hair cut, shave, meal prep, hella check ins, quick pump squeezy circuit, nail some more carbs in, and chill :)

Hope you've all had a good day, very excited for this weekend!

PS - NEW Natty Scene Podcast went live, and it's a great one!

Wasssup guys! So, VLOG went up today, who likes this IDEA??

Anyways, regardless, Pull sesh was great today despite nutrients being at their lowest for this week, feeding up tomorrow / fri / sat so looking forward to that and excited to see how I fill out, don't feel AWFUL today tbh, just ticking away and my routine really does make life pretty comfortable atm. Glutes looked like they were showing some signs of coming in.... MEMBERS ONLY SNEAK PEAK, #NoHomo

looking outstanding Aj so looking forward to seeing the finale package brother so so impressed young man.

Interesting Celine & Jevarne! - For me, morning (early AM) has always been horrendous haha

I normally train at my best 2-3pm, morning and evening dont work as well for me

Exciting..

Yo guys!

So just finished up my first session of the week, Push. It was superb!! Trained earlier and really enjoyed it :) Just got 5k steps to finish of this eve, and some check ins, kinda like this routine, who else trains around 2pm??

Push -

Flat db press 5sets x 12rep

Smith Shoulder press 1 top set 3 down sets

Inc Db 3 sets

Lat Raise Db - 5 sets

Face Pull - 3 sets

Cable Flye - 3 sets

OH tri extension - 5 sets

Tri Pushdown - 4 sets

Big volume, nice progression on smith, retention on EVERYTHING else, happy Aj.

Will be feeding up from Thurs onwards, so looking forward to feeling a little more human, 45 mins CV a day and 20 k steps, strong expenditure atm... dig is on.

Question: What are the potential pros and cons on top sets? Do you think top and down sets are better than straight sets? I mean this training approach will give you on the one hand intensity via the top set and volume via down sets so I could see a clear benefit there..

Hi AJ question for Q&A what do you think is the best way to train in terms of periodization and progressive overload eg hit 4 sets of 8 then add weight next time or like sets of 6 one week then 8 then 10 then start again heavier

I also think his downsets are only taken to RPE6-8, may be mistaking here though

@sok hey mate, not AJ here ;) but I think he keeps volume the same through meso in terms of set #, same goes for RIR - simply adding weight/reps (or retaining) when possible. Would assume RPE in crescendo as set accumulate too, meaning set 1 RPE8, set 2 RPE9, set 3 RPE10 for example. Hope I'm about accurate ;)

Thanks for the whole project mate! Keep it up!

As for the Q&A, I have a question. Which is your progression scheme? I mean do you increase volume (sets or/and reps) every week for every muscle group until you deload week and then start over? What about intensity on compounds (as load and % of 1RM)?

Also, do you count reps per muscle group per week or do you count sets?

Right on mate! Eating pre, writing down log and checking in with yours! Nothing better to start sundays. Q wise, Id have an unorthodox one (not prep related): if you had to pick only and only 1 exercise for each body part (quad/ham/glute/chest/back/lats/shoulders/tris/bis), which would it be ? Have my idea for quite a few as to what youd answer ;)

AJ those lower. lats. omfg you're killing it dude.

Fukkkin hell mate... triceps looking joocy on the back shot. All the deadlifting paying off in erectors too. As always, love how you hit the side tri - fav pose of mine too.

Would predict a new low after your rest day (drop in water) because your physique improved massively over the last days!

GOOOD MORNING Guys.

Weight this am - 152.2 lbs. (Mind fuckery) feel leaner than ever.

Next week will see a macro change for sure, as BW does eventually need to shift and I WANT to get the work done now, so I can eat up pre- British Finals, the last thing I want to do is drag off weight in the latter phases & I feel mentally fine with dropping food anyway, will probably take off 150 kcal a day, which is a decent chunk, but we'll see what that adjustment gives us :)

Got legs today with Jack. Excited :) - Also uploading a Push workout for the site later.

28 Members as of today, SO COOL :D

I'm guessing no Celine , seen him have them v recently. Just 1 x pw, not as frequent fluctuations as what I'd put in scenario

does that mean that you also stop having your higher fat lower carb intakes on your rest day?

@THEKID - Carb cycling is the demons way of inducing stress in a competitive bodybuilder, why?! We see more fluctuations in daily weigh ins, energy, and the look of the physique. Since winning my qualifier I spoke to 3 natural pros, ALL of which gave me the advice to stick to linear macros. Since I have been, my physique, energy and sessions have been more consistent than ever. Take home - don't over-think things :)

Bicep wise, because of where I situate them, the pulling that follows is HIGH REP, almost metabolite style work, so it's very hard for the bicep work to interfere :)

Woke this morn 151.8 lbs, so weight fluctuating, comparison pic of 150.8 vs 151.8 going up tonight on IG because it's funny, everything is leaner. lol!

Got PUSH later tonight :) Did CV this morn on the stationary bike.

. Hi AJ thank you so much for creating this forum, I'm not sure if I fit here as I have children older than yourself LOL. As being a natural bodybuilder all my life it so inspiring to see young guys who are natural and giving such amazing advice and being role models to the younger generation that are getting stuck in to the get big quick schemes.

Look forward to following your prep in too the next comp comp.

Thanks for your YouTube videos and your insight and you're simply ripped inspirational physique A testament to your hard work and knowledge it is all the very best brother

Ever consider an actual carb cycle so far? Being so big on refeeds (which I totally understand), having more frequent but smaller ones in the plans sometime ?

I.e. for the same macros (330c 40f), have day 1 be 215c 55f and day 2 be 440c 25f (simply playing w numbers here, 1/3 above/under carb and fat baselines). Dunno

Also, does the bicep work prior to additional back load not hinder on the quality? I have a b*** grip so may just be me, but when I touch biceps, there's no chance my back work is productive whatsoever after...

GOOOOOD pull sesh! - Took pic intra-session and was v happy with the look, feel pretty 'dieteyyy' today, linear calories is cool yet I will prob have a smaller feed up at some point, not sure when, will respond to look/training/scale (in THAT order)

Pull

Chest supported row 5x10

V bar Pulldown 3x8 plus drop

Db curl 4x11

Seat hammer curl 3x10

Prone db row 3x15 (PB @ 30kg)

Single Machine Rows 2x20

Smith Shrugs 4x20

Single Machine Preacher 3x25

Reverse Curl 3x25

DONE!!

Will check in tomo!! Hope you guys all had a good day.

Morning update guys :)

151.2 lbs this morn, so down on y'day, feel hella tight this morn (check IG story for most muscular) namely around the adductors. ATE last meal at like 11pm which I I usually finish at 9pm, so fucked up a little there with consistencies but I do truly believe a sub 150 will come soon, likely these weigh ins are 'LOWER' than peak week because of peak week numbers being skewed by depleting and DELOADING (less cell swelling)

I have Pull Day, non low back loading so low anxiety for this session lol. When I was rack pulling I would get equally as nervous as for legs, but now it's ok.

Don't feel too bad today, did a podcast this morning and felt energetic, also did 40 mins on recumbent bike for 300 kcal, which in reality is prob 400 - 450 kcal, just the machine is v unkind ;) Hence why i use TIME not kcals for cardio atm. Also cracked out a few of my 15 - 18k steps.

Another day of ticking boxes, will have another vid up later and changing over to vimeo I think for slightly better uploads.

@thekid - Hey buddy, thanks so much!! - Question - FOR SURE, I may lower to 35g as I've been as low as 30g in previous preps and survived (just) lol.... But ideally, I'll wanna keep at 40g and periodise some weeks at 50g when I'm 'fully in' and can hopefully raise food a little as I know dietary fat tends to make me feel a bit 'nicer' throughout the day, but higher carbs give a MUCH better training effect.

Energy expenditure is decently high atm but defo some room to add. So I will fill up the tank with that if we don't see lbs come off this week.

Cannot fully express my sheer excitement in regards to following this site and it's growth. Looking forward mate. Quick Q - with fats already at 40, I'm assuming the main decreases are going to provide from carbs ongoing? Would you keep adding at expenditure? Via steps/HIIT? Or combo? Thanks mate, let's get this rolling strong!!!

Ok guys, wrapping up a decent day :)

Legs this eve was HARD.

Back squat feeling hella nasty with the recent changes in leverages.

SQ - 140kg 1x12, 3x10.

SLDL - 2x8 at 72.5, then had to bail due to low back tightness, just did too much ham volume on Friday.

Lunge - 2 lengths with 40kg DB's

Leg Press - 4x25 clustered (under 1min rest period) at 160kg

Leg Ext - 3x15 single leg, Leg Curl - 4x15 Single Leg.

Calves to finish.

HIIT on the Watt BIKE. 6 intervals. Brutal.

Hitting the hay now, long day in the books, all boxes ticked.