Week 3 post show done and dusted. Slight drop in weight has resulted in Mr Bastick bumping my calories up slightly. For me, we taper carbs down as the day progresses as I normally have more of an appetite in the morning. The weight drop may also be down to reduction in GI inflammation – yogurt was removed after causing bloat and abdo pain. It had been around 2 years since yogurt was in my diet. As much as I love it…. it’s not worth the lack of midsection control and discomfort. Although I am defo not veggie/ vegan, Alpro has meant I can still keep this meal in without the discomfort.
It’s worth keeping a note of the foods you are eating, if you suffer similarly with abdo pain post meals, to try and identify triggers. We are debating taking an intolerance test to help identify foods that we don’t digest as well.
Current TD…
Protein – 245
Fat – 80
Carb – 500
NTD…
Protein – 237
Fat – 97
Carb – 431
Split has been upped to 5 days a week..
Mon – Pull
Tues – Legs (Glute/ Ham focus)
Wed – rest
Thurs – Chest focus push
Fri – Rest
Sat – Legs (Quad focus)
Sun – Delts/ Arms
Current phase has shifted focus on to optimizing recovery. I initially wanted to keep cardio in during this phase but have developed a calf niggle. Nothing major but enough to cause some twinges when on the cross trainer and when walking. Steps have been reduced to 7k per day – which is a toughie for me as I generally never stop moving.
Something very exciting happened yesterday, my Olympia contract landed in my inbox. Wow, crazy amount of information to read through but i’ll get there.
This weekend sees me and Dan heading up Norfffff for some time with Robbie and hopefully producing some good old content for you guys.
Today marks roughly 2 weeks post show and 1 week back in the gym. The week post show was all about relaxing and recovering but now we have been back in routine for a week, it feels good to be back in the gym.
I checked in with Dan on the 26/6/23. Weight was 161.5 lbs up from 153 lbs on show day and today we hit 163.3 lbs. This week’s focus was to build back in a more structured meal plan with a few added extras before becoming completely on plan moving forward. Our aim is to increase calories while maintaining good body composition for the next 5 – 6 weeks before beginning a 12 week Olympia prep.
Nothing mental occurred this week training wise but it defo felt all of the good to get back in the gym. Something I have noticed this week is I am carrying a lot of tension in my body, possibly all the stress coming out from the last few weeks. Although anxiety has been a bit lower this week, training chest is still not the greatest session.
For those who follow my instagram account, you may be aware of the anxiety and PTSD symptoms I have been suffering. I thought it might be helpful to mention on here how this effects my training and as mentioned above, chest focused days can be particularly hard. One of my more annoying/ disruptive symptoms is a tightness in my throat and chest that leads me to feel short of breath. As you can imagine, that’s not ideal when trying to train. Especially when the focus in on muscles so integral to breathing and in close proximity to my throat.
I find it harder to distract myself/ ignore this feeling when training anything chest. Once it’s there, it’s distracting. I have no answer to what to do about this other than trying to not let it panic me and just do the best I can while not trying to beat myself up about it. Even Pro’s have their issues around training. Some days are good – today I beasted legs which was great. Some, like tuesday, are not so good.
As long as you know you put as much as you can on the day into a session, that’s all that matters!
Next week will be meal plan only and a focus on increasing intensity in the gym.
Split looks a little like this…..
Monday – Push
Tuesday – Legs (glute/ ham focus)
Wednesday – rest
Thursday – Pull (with delt top up)
Friday – rest
Saturday – Legs (Quad focus)
Sunday – rest.
Arms and ab work done AM along with steps.
Macros: TD – 3544, NTD – 3294
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Week 3 post show done and dusted. Slight drop in weight has resulted in Mr Bastick bumping my calories up slightly. For me, we taper carbs down as the day progresses as I normally have more of an appetite in the morning. The weight drop may also be down to reduction in GI inflammation – yogurt was removed after causing bloat and abdo pain. It had been around 2 years since yogurt was in my diet. As much as I love it…. it’s not worth the lack of midsection control and discomfort. Although I am defo not veggie/ vegan, Alpro has meant I can still keep this meal in without the discomfort.
It’s worth keeping a note of the foods you are eating, if you suffer similarly with abdo pain post meals, to try and identify triggers. We are debating taking an intolerance test to help identify foods that we don’t digest as well.
Current TD…
Protein – 245
Fat – 80
Carb – 500
NTD…
Protein – 237
Fat – 97
Carb – 431
Split has been upped to 5 days a week..
Mon – Pull
Tues – Legs (Glute/ Ham focus)
Wed – rest
Thurs – Chest focus push
Fri – Rest
Sat – Legs (Quad focus)
Sun – Delts/ Arms
Current phase has shifted focus on to optimizing recovery. I initially wanted to keep cardio in during this phase but have developed a calf niggle. Nothing major but enough to cause some twinges when on the cross trainer and when walking. Steps have been reduced to 7k per day – which is a toughie for me as I generally never stop moving.
Something very exciting happened yesterday, my Olympia contract landed in my inbox. Wow, crazy amount of information to read through but i’ll get there.
This weekend sees me and Dan heading up Norfffff for some time with Robbie and hopefully producing some good old content for you guys.
Today marks roughly 2 weeks post show and 1 week back in the gym. The week post show was all about relaxing and recovering but now we have been back in routine for a week, it feels good to be back in the gym.
I checked in with Dan on the 26/6/23. Weight was 161.5 lbs up from 153 lbs on show day and today we hit 163.3 lbs. This week’s focus was to build back in a more structured meal plan with a few added extras before becoming completely on plan moving forward. Our aim is to increase calories while maintaining good body composition for the next 5 – 6 weeks before beginning a 12 week Olympia prep.
Nothing mental occurred this week training wise but it defo felt all of the good to get back in the gym. Something I have noticed this week is I am carrying a lot of tension in my body, possibly all the stress coming out from the last few weeks. Although anxiety has been a bit lower this week, training chest is still not the greatest session.
For those who follow my instagram account, you may be aware of the anxiety and PTSD symptoms I have been suffering. I thought it might be helpful to mention on here how this effects my training and as mentioned above, chest focused days can be particularly hard. One of my more annoying/ disruptive symptoms is a tightness in my throat and chest that leads me to feel short of breath. As you can imagine, that’s not ideal when trying to train. Especially when the focus in on muscles so integral to breathing and in close proximity to my throat.
I find it harder to distract myself/ ignore this feeling when training anything chest. Once it’s there, it’s distracting. I have no answer to what to do about this other than trying to not let it panic me and just do the best I can while not trying to beat myself up about it. Even Pro’s have their issues around training. Some days are good – today I beasted legs which was great. Some, like tuesday, are not so good.
As long as you know you put as much as you can on the day into a session, that’s all that matters!
Next week will be meal plan only and a focus on increasing intensity in the gym.
Split looks a little like this…..
Monday – Push
Tuesday – Legs (glute/ ham focus)
Wednesday – rest
Thursday – Pull (with delt top up)
Friday – rest
Saturday – Legs (Quad focus)
Sunday – rest.
Arms and ab work done AM along with steps.
Macros: TD – 3544, NTD – 3294