Week 3 of prep and 9.5 weeks out from pca british finals
Cals are down 1k per day to 2.7k as previously maintaining at 3.7k
Steps increased to 11.5K per day up from average of 6k pre prep
Ped adjustments
400mg test
400mg mast
100mg tren
Training from 4 days per week to 5 with a more even volume split lower to upper, and a drop in volume accross the board now we move into a deficit As much less is required now
Focus is on maintaining muscle / strength and managing recovery
Already 11 lbs down as expected with the drop in calories
I imagine we won’t need use any cardio , deficit will just be created from peds, food and neat (steps)
4 years since last stepping on stage so I’m excited to see how things look, this season for me is just about setting another benchmark to then improve from see what progress has been made the last 18 months
I’ll track the prep on the blog weekly for anyone interested
Finally got round to getting this started
So I’m Josh or coachjmchale (IG handle) Iv been coaching for around 9 years now, mainly working with competitors. Iv also been competing for the same amount of time and am now a pca pro.
So a quick sum up for some context of the last few years as a competitor. After winning a British title and getting the pro status with the pca in 2019 I came off all peds for around 10/12 months with 3/4 months at trt
I stopped training completely over this time which was the longest I had taken off training for about 16 years
I got skinny fat as you would expect! Lost about 30 lbs of muscle. Reason for this was me and nic wanted a baby and ended up going through IVF which was successful the first try.
The Back end of 2021 I was back in the swing of things properly and now I’m currently well into an offseason before I look to start my next comp prep which most likely will be this year (not 100% as of yet) I want to make sure there’s some drastic improvements before I commit to getting on stage
So the current set up at the minute
3 upper body days a week
1 lower (reduced from 2 ) as joints where getting beaten up and we can get enough volume in for things to still progress
Main focus here is the upper body as it’s not quite as responsive as the legs hence more volume and frequency which we have nailed down now based on past training blocks
Current peds
500mg test
700mg primo / mast
20iu lantus
4 iu gh
500mg metformin
100mcg t4
Cals sat at 3550 training and 3350 rest days
This has weight moving up nicely week on week.
Iv been working with joe Jeffrey now since the end of 2020 so I’m looking forward to seeing how the next prep goes as it will be our first
Any topics you would like me to talk about , questions you want to ask whatever r they are then fire away as I would much prefer to help as much as poss as opposed to just taking about myself
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Week 3 of prep and 9.5 weeks out from pca british finals
Cals are down 1k per day to 2.7k as previously maintaining at 3.7k
Steps increased to 11.5K per day up from average of 6k pre prep
Ped adjustments
400mg test
400mg mast
100mg tren
Training from 4 days per week to 5 with a more even volume split lower to upper, and a drop in volume accross the board now we move into a deficit As much less is required now
Focus is on maintaining muscle / strength and managing recovery
Already 11 lbs down as expected with the drop in calories
I imagine we won’t need use any cardio , deficit will just be created from peds, food and neat (steps)
4 years since last stepping on stage so I’m excited to see how things look, this season for me is just about setting another benchmark to then improve from see what progress has been made the last 18 months
I’ll track the prep on the blog weekly for anyone interested
Finally got round to getting this started
So I’m Josh or coachjmchale (IG handle) Iv been coaching for around 9 years now, mainly working with competitors. Iv also been competing for the same amount of time and am now a pca pro.
So a quick sum up for some context of the last few years as a competitor. After winning a British title and getting the pro status with the pca in 2019 I came off all peds for around 10/12 months with 3/4 months at trt
I stopped training completely over this time which was the longest I had taken off training for about 16 years
I got skinny fat as you would expect! Lost about 30 lbs of muscle. Reason for this was me and nic wanted a baby and ended up going through IVF which was successful the first try.
The Back end of 2021 I was back in the swing of things properly and now I’m currently well into an offseason before I look to start my next comp prep which most likely will be this year (not 100% as of yet) I want to make sure there’s some drastic improvements before I commit to getting on stage
So the current set up at the minute
3 upper body days a week
1 lower (reduced from 2 ) as joints where getting beaten up and we can get enough volume in for things to still progress
Main focus here is the upper body as it’s not quite as responsive as the legs hence more volume and frequency which we have nailed down now based on past training blocks
Current peds
500mg test
700mg primo / mast
20iu lantus
4 iu gh
500mg metformin
100mcg t4
Cals sat at 3550 training and 3350 rest days
This has weight moving up nicely week on week.
Iv been working with joe Jeffrey now since the end of 2020 so I’m looking forward to seeing how the next prep goes as it will be our first
Any topics you would like me to talk about , questions you want to ask whatever r they are then fire away as I would much prefer to help as much as poss as opposed to just taking about myself