Off Season Update - 36 weeks Till Show
So its been a while since I’ve updated any progress or personal blogs since the very start which was the first week of a new plan set by myself and coach to work towards the Amateur Olympia In October
Not a great deal has changed in terms of training, drugs diet, supps ect.. - this is the thing you would expect huge changes in 8 weeks but really we haven’t made any major adjustments. For me as a competitor, trainer and coach its important to make only necessary changes when they become apparent you should never expect things to happen in this sport until they do.
For my personal clients depending on their body composition, age ect.. I would make minor changes for example 50g carb in or out 10 minutes cv in or out - small changes to make a big effect on the body but not enough to offset the bodies hormone response and not have huge effect on homeostasis. When undertaking a diet or any physical change for a show , holiday, wedding whatever it is its important to lay solid foundations by sticking with foods that have been available since the start. Your body becomes custom of the nutrients and routine of food eating making the body stress free and available to drop or increase weight. For me this is one of the biggest mistakes for people - too many changes, too many mixed cheat meals, too many variations that could react in the body completely different to other sources. key point here is Yes its important for variety but within a range and severity.
A few changes have been made to my food - my weight dropped drastically from 242lbs to current weight of 228lbs without actually forcing cardio in. Just pure consistent and meticulous dieting achieved this drop and I feel a lot better for it, Coach and I agreed we could push food a little more as we are still weeks away from show and i’m not really in any way “dieting” kcls are sitting just shy of 4000
below is the revised diet moving forward highlighted what we have included
Diet
Meal 1
2 whole eggs 6 whites 85g baby rice nut butter 20g honey 20g 1 bagel
Meal 2
Chicken 175g Rice 200g Greens
Meal 3
Fillet 175g Rice 200g Greens
Meal 4 / Pre
2 Scoops whey 85g Ground Rice 100g Blueberries
Meal 5 / Post
175g Chicken 100g Cereal 1 Bagel w/ Jam
Meal 6
250g Greek Yog 40g Nut butter 1 scoop Whey
Drugs
Drugs remain the same with the addition of Anavar pre workout - I find the addition helps with overall power of the session it has a very strong anabolic rating far greater than test alone, maybe its placebo but hay its working for me so we add 50mg pre workout
Training
Training has been productive my sessions are still very similar utilising low volume and key strength lifts to drive new muscle. I’ve taken a 2 week step back off the low volume section to purely re stress my body through metabolic stress and muscle damage with some new approaches particularly through giant sets which have destroyed my body and enjoying them inormously, this approach is something I love to use with my clients and Ive used in my 12 week leg training programme which is available on the site - see what I did there
Days are as followed
Day 1 Chest Triceps
Day 2 Back Width Biceps
Day 3 Shoulders Week 1, Rest Week 2
Day 4 Legs Quad Dominant
Day 5 Arms and Delts on week 2
Day 6 Back Thickness Glutes Hams (RDLs)
Day 7 Rest
I’ve added shoulders in to my Wednesday rest day session as I felt my recovery has been extremely good and felt the additional day added fortnightly will help maintain a high metabolic environment whilst allowing more energy for arms and shoulders independently
If anyone considers making changes in training I would recommend to listen to your recovery rate between sessions, energy, quality of sleep, moods anything that could be a sign of over training. If diet and TDEE have not changed pull back on a session to then make strides forwards in progress - 1 step back 2 steps forwards
current state of affairs taken friday 8th March 2019
