Aj's 2020 Prep

Hey guys, so this is the beginning of my 2020 Prep Log, it’s starting a little into the process, I have been dieting for a total of 5 weeks. Coming down from 196 lbs to 188.6 lbs so far.

I will document the rest from here on out as I finally have a ‘potential’ confirmed show, which is the UKDFBA British Finals, where I will aim to compete for the chance to both win a Natural Pro Card with the WNBF, and fly to LA to compete in WNBF Worlds.

For those that don’t know myself, my last season was in 2017, where I won the WNBF Worlds & UKDFBA British Titles in the Junior Class (Under 24). I was 21 at the time, and have taken 2018 and 2019 totally off competing with the goal of stepping up to the Men’s Classes.

TRAINING SET UP

Push

Pull

Arms

Legs

Off

Repeat

I have been following this set up, with the exception of the arm day, for over 5 months. Prior to this, I trained with slightly higher frequencies on a similar body part split.

My rationale behind the change to LOWER total frequencies was that strength got to a point where I couldn’t recover (Both CNS & Acute Muscle Soreness recovery), so more rest days simply had to be added in.

The arm day…. Something that I have never ever done in my entire training career, and something I still I am on edge about, but my arms still suck, execution is fixed, volume has been adequate, but they still aren’t where they need to be, so a day where I can neurologically apply everything to this single body part, is rationalised in my opinion, also, since I’m dieting, holding fullness and muscularity in this area with a concentrated day, I feel will show in the end product.

Thoughts accepted of course!

DIET SET UP

I’m very simplistic with my diet, I set numbers where I know I will lose just under 1% of my total bodyweight per week, and I monitor my weekly average to ensure I do not surpass 1% loss, this will ensure maximum muscle retention.

Training Day

M1 - 250G Berries 40g Whey Iso 330ml Almond Milk 20G 90% Dark Chocolate (Made into a thick edible shake style thing)

M2 - 100G Rice 120G Chicken 150G Mixed Veg

M3 (Pre) - 100G Rice 120G Chicken 150G Mixed Veg 15G 90% Dark Chocolate

M4 / INTRA - 50G Highly Branched Cyclic Dextrin, 20G EAA’s, 5G Electrolytes, 2G Taurine

M5 / POST - 2 Bagels - 31G Whey Iso

M6 - 100G Oats 31G Whey Iso, 20G Almond Butter, 20G 90% Dark Chocolate

Rest Day -

(Literally just remove my intra, that’s all I need to do to influence energy balance enough to continue to lose fat)

M1 - 250G Berries 40g Whey Iso 330ml Almond Milk 20G 90% Dark Chocolate (Made into a thick edible shake style thing)

M2 - 100G Rice 120G Chicken 150G Mixed Veg

M3 - 100G Rice 120G Chicken 150G Mixed Veg 15G 90% Dark Chocolate

M4 - 2 Bagels - 250ml Egg Whites or 31G Whey Iso

M5 - 100G Oats 31G Whey Iso, 20G Almond Butter, 20G 90% Dark Chocolate

I also supplement with 3x Omega from Jarrow and 2x Krill Oil from Jarrow in the AM and PM, I track these too.

Please find a couple of my shots from last check in, that’s it for the first intro, I will continue to give mini updates daily, I won’t log full sessions, just what I trained and how it went, as sessions are a little different at the mo with lock-down!

Thanks for following :)