Ok guys!! This is the start of my comp prep posts, obviously I'm pretty deep into my prep, having documented a lot on YouTube, which I will continue to do. However you guys will get the down-low on EVERYTHING I do.
So this AM weight was 151.8 lbs, depleted peak weight was 150.4 lbs, been hovering in this region for a while now, aiming to get into the 140's (late) to see what I need to see in the pics. Glutes & hamstrings are being chased atm.
Today is legs. I'm a bit nervous as Squats were TOUGH last week but we have a top set at 140kg then down-sets of 8-10 at same loading to follow, all higher rep work at this stage for safety and efficiency. I'll log a lot of my training in this section of the forum.
Food today is 330c 40f 155p, protein has been lowered recently, I can dig on this and recover fine. I've got 18k steps to hit and 1x 10 min HIIT session (6 intervals) post workout. So today is fun!
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.
Ahah not gonna lie, I did have an intuition you'd go back to straight macros, not needing to go low. I've been loving 3 mg melatonin pre bed, but that's all I take... I KNOW you've said it already, but my bad, I missed it... how much magnesium per svg are you getting? It's getting closeeeee. and I'm almost as excited, believe it or not - love following your show days
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.
Images are fo looking like you could keep running on high days to be fair, keep on looking tigher. Keep us updated!
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
Will you mainly (/simply) assess macros and updates based on pics from now on? I reckon the scale should be quite a hard tool to use with varying macros though the week. Or would you approach it like Nunez, reaching target bodyweights after both high or low days...
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!