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    James Ledger
    Aug 23, 2017
    Edited: Aug 23, 2017

    James' dieting phase

    in Prep & Off Season Logs!

    Hey guys hope you're all good!!

    First of all I just want to say a massive thanks to Aj for creating this platform absolutely awesome stuff, can't wait to follow all your guys stuff much more closely.


    I'm James, 19y/o been training for around 3 years now starting in a garage now i'm training and working in the best gym in my local area (not a touch on underground tho lol) also running an online personal training business on the side! My aim is to hopefully compete next year!


    That's enough about me... I'm currently in a dieting phase (2nd week) after finishing up a diet break/maintenance phase, which did me the world of good!!


    This mornings weigh-in was - 100.6kg / 221lbs

    Aiming to get down to 90kg / 198lbs as aggresively as possible in order to enter a gaining phase late this year / early next year.


    Current macros - 378C/207P/46F - 2750kcal


    Current split is - push/lower/pull/push/lower/pull/ off


    Todays pull session will look like this


    BOR

    BOR Downset

    Wide Grip Pulldown

    Cable bicep curl

    BB upright row

    Single arm seated row

    Seated hammer curl

    BB curl MYO reps


    Currently in week 3 of this meso.

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    James Ledger
    Aug 24, 2017

    Hi guys, (28/08/2017)


    I've moved training stuff over to the training thread so these will be more about feels etc...


    Feeling hungry afff today!! haven't experienced this hunger levels in a while now. My thoughts are that I did a slightly longer morning walk this morning (7k steps as a post to 5k) and i also didn't do it fasted however the meal itself wasn't any later. Any thoughts?

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    M
    madebymorris
    Aug 23, 2017

    Totally agree with the face pull comment man!!

    Like

    James Ledger
    Aug 23, 2017

    Tomorrows push session is looking like this


    Seated shoulder press (smith machine)

    Flat DB

    Close Grip bench

    Flat fly press

    Face pull (always find they activate much better with push)

    Single arm side lateral (cable)

    Over head tricep extension (final set AMRAP)


    Like

    James Ledger
    Aug 23, 2017

    That was actually in my mind!! I've been thinking about trying it out for a while and I may switch it to that at some point... especially as my tricep work suffers as the meso goes on!


    Which then takes me onto the taking it closer and closer to failure each week. Yeah i've been doing it that way for a while now and i'm finding its working nicely for me!! However the only issue i have with is is when I take it really close to failure on bench (last week of the meso) my tricep work will suck hard afterwards cos i'm just too fucked example skulls are very tough after top and downsets on incline. Which could then be another good pointer to swap tricep and bicep work around!


    I'm not totally sure yet, i'll see how I react to the much more aggressive approach and then re-calculate i reckon!

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    Ben Broadhurst
    Aug 23, 2017

    I see. Why not program biceps on a day where pushing is trained prior ? (I.e. pull w triceps, lower, push w biceps)


    You program w sets taken closer to fail as meso goes by? Like Israetel, Feather and their gang? Gotcha. I kinda prefer 1-2 rir all throughout adding weight / reps when I can.. person dependent I guess.


    How long do you reckon you'll stay in a deficit?

    Like

    James Ledger
    Aug 23, 2017

    Hi buddy!


    Yeah me too, next week will see a large drop in calories!


    I find putting biceps there I get some good quality training on them! In an ideal world i'd split the session up to an AM - PM split however due to work etc.. I just can't. Then if i leave all my bicep work till the end the quality of the last two exercises will suck!!So it works nicely for me having it there. I'm yet to find an issue with biceps taking over the row, however it could possibly be an issue when the load increases.


    This is new in this mesocycle and i've found no issue with it yet! Still kind of 2/3RIR so will let you know what it's like when I start taking it closer to failure!

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    Ben Broadhurst
    Aug 23, 2017

    1- Second what AJ said, and

    2- Biceps before more rows? Don't you find they take over?

    3- Upright rows on a pull day? How's the push workout one day later with side delt volume prior


    Following!

    Like

    M
    madebymorris
    Aug 23, 2017

    PERSONAL OPINION - with current BF Levels and Bodyweight, if you want to aggressively get down, 1- 1.5 lbs is pretty slow and steady and kcals are pretty high, if you wanna get gaining, I'd highly recommend aiming for a increased deficit, shooting for 2 - 2.5 lbs per week ( closer to 1% of BW per week) and just getting IT DONE! Don't waste time man, 1-1.5 lbs is v slow

    Like

    James Ledger
    Aug 23, 2017

    Thanks buddy really means a lot!


    At the moment i'm looking at 0.5lbs per week, but i'm going to drop macros each week now and push for 1-1.5lbs per week.


    As always man!! ;)



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    madebymorris
    Aug 23, 2017

    AWESOME to have you logging your progress in here dude. A guy with SO SO much potential.


    Solid macros dude, what's your rate of loss on these at the moment? Seem pretty high still.


    Let us know how pull goes ;) Crush it.

    Like
    10 comments
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