Ryan.
Top Contributor
ok so thought id start this since my other journal is technically of no use anymore!
Intro;
Well as most of you know i was prepping to compete in the juniors at the UKBFF scottish in may but unfortuneatly i failed in that endevour and just would not be ready, i had decided to pull out on monday evening after some talks with the contingent that were prepping me and it just wasnt on the cards, my upper body would be ready but sadly my legs not
BUT, lets not haste on what could have been and focus on the future and stay positive! im taking the rest of this week sorta off diet, i will still be eating clean and such but just more relaxed so for example this morning breakfast was rivita and banana/marmelade and shake then some bran flakes and strawberry isolate and banana blended, lunch is tuna wraps and so on so still clean but normal food, il still be training also and then on monday il be hitting things back 100% with new plan of action!
Plans;
My current plans are to keep dieting and still lean out, as im going away in sept i want to be in v.good shape for it so full abs relaxed is the goal, im going to reintroduce some carbs but still keep cals under maintanance levels and chip away and slowly bring bf levels down
Training;
Training wise i am dropping it down to 4 days a week and going to be following the DY Blood and Guts routine, as was pointed out by Rab i need to learn to train harder and more intense and i think this could be a good way to do so! so the split will be
Monday - Legs
Wednesday - Chest and Biceps
Friday - Back
Saturday - Shoulders and Triceps
atm il keep cardio to rest days and just do a 1 hour LISS power walk in the AM and break it back in gently
Diet;
Diet wise as said im adding some carbs back in, going to keep it to below 200g carbs and then can adjust as necessary, havent totally worked out perfectly diet but from a rough right up il be following this
Meal 1
50g whey isolate
60g PNB
blended together night before and left in fridge makes an awesome mousse type thing!
Meals 2/3/4
250g white fish
250g broccoli
200g maris piper potatoes mashed (will just make up 600g worth and split evenly)
meal 5 (pwo)
80g Oats
2 Scoops Premium whey
meal 6
200g chicken
50g brown rice (or however much makes 35g carbs)
meal 7
250g white fish
250g broccoli
rough macros on that i think should look like
protein - 354g
carbs roughly 196g
fats - 45-50g
and on non training days will be
protein - 310g
carbs -138g
fats - 40g
so will be following this for a few weeks see how it does me, give my body a bit of rest and let it act normal for a bit! plenty to play with tho when need be
currently stopped all gear and stims so a complete natty scum atm lol not planning another cycle untill start of next year i dont think!
comp descision will be made towards end of the year, i may decide to take next year to grow and properly benifit from a good cycle or i may just grow into diet again, will decide once december comes based on where i am essentially
well thats it for now, will update the rest of the weeks training as i start the blood and guts routine tonigt with chest then come monday will be more detailed updates of whats what
all comments/abuse/negativity/positivity welcome for anyone who follows
Peace Yall x
Intro;
Well as most of you know i was prepping to compete in the juniors at the UKBFF scottish in may but unfortuneatly i failed in that endevour and just would not be ready, i had decided to pull out on monday evening after some talks with the contingent that were prepping me and it just wasnt on the cards, my upper body would be ready but sadly my legs not
BUT, lets not haste on what could have been and focus on the future and stay positive! im taking the rest of this week sorta off diet, i will still be eating clean and such but just more relaxed so for example this morning breakfast was rivita and banana/marmelade and shake then some bran flakes and strawberry isolate and banana blended, lunch is tuna wraps and so on so still clean but normal food, il still be training also and then on monday il be hitting things back 100% with new plan of action!
Plans;
My current plans are to keep dieting and still lean out, as im going away in sept i want to be in v.good shape for it so full abs relaxed is the goal, im going to reintroduce some carbs but still keep cals under maintanance levels and chip away and slowly bring bf levels down
Training;
Training wise i am dropping it down to 4 days a week and going to be following the DY Blood and Guts routine, as was pointed out by Rab i need to learn to train harder and more intense and i think this could be a good way to do so! so the split will be
Monday - Legs
Wednesday - Chest and Biceps
Friday - Back
Saturday - Shoulders and Triceps
atm il keep cardio to rest days and just do a 1 hour LISS power walk in the AM and break it back in gently
Diet;
Diet wise as said im adding some carbs back in, going to keep it to below 200g carbs and then can adjust as necessary, havent totally worked out perfectly diet but from a rough right up il be following this
Meal 1
50g whey isolate
60g PNB
blended together night before and left in fridge makes an awesome mousse type thing!
Meals 2/3/4
250g white fish
250g broccoli
200g maris piper potatoes mashed (will just make up 600g worth and split evenly)
meal 5 (pwo)
80g Oats
2 Scoops Premium whey
meal 6
200g chicken
50g brown rice (or however much makes 35g carbs)
meal 7
250g white fish
250g broccoli
rough macros on that i think should look like
protein - 354g
carbs roughly 196g
fats - 45-50g
and on non training days will be
protein - 310g
carbs -138g
fats - 40g
so will be following this for a few weeks see how it does me, give my body a bit of rest and let it act normal for a bit! plenty to play with tho when need be
currently stopped all gear and stims so a complete natty scum atm lol not planning another cycle untill start of next year i dont think!
comp descision will be made towards end of the year, i may decide to take next year to grow and properly benifit from a good cycle or i may just grow into diet again, will decide once december comes based on where i am essentially
well thats it for now, will update the rest of the weeks training as i start the blood and guts routine tonigt with chest then come monday will be more detailed updates of whats what
all comments/abuse/negativity/positivity welcome for anyone who follows
Peace Yall x