The Shadow - PSL Sponsored Log

[The.Shadow]

Have you ever been dieting, and notice progression stalling out despite adjustments to energy intake/expenditure?

More often than not, when digging deeper into clients situations, it is a product of their NEAT levels dropping off. It's so easy as we get further in a dieting phase, and energy drops lower, to (often unknowingly) reduce our activity.

Now, I'm not saying everybody should be wearing a fitbit and tracking their activity every day, but I am saying that if this is you, be cognisant of this fact and KEEP MOVING. You'd be surprised at how great the energy requirements are at some of your daily activities.

In this spirit, here's me, the Mrs and Dexter going for a walk on my rest day, when I'd much rather be laying in bed watching Narcos

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[The.Shadow]

The first of many videos I am planning pertaining to using growth hormone for hypertrophy, this time discussing micro dosing (smaller frequent doses) vs. boom dosing (larger infrequent doses)

https://youtu.be/cI9IkiE8j1c


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[The.Shadow]

I broke my fast with this beast today. 3 whole eggs, 9 egg whites, 220g chicken breast, 225g 95% lean beef, 300g courgette, 250g mushrooms, 200g spinach, 10g sea salt.

Also, hit a new low of 184.8lbs this morning, which means I am 35lbs down!

Dieting is easy

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[The.Shadow]

I've been smashing through an easy 2L of Aldi's 17p diet cola (lol) per day recently, as I edge towards the end of this deficit.

Diet drinks are powerful tools for increasing dietary adherence and increasing overall satiation. In the research linked below, subjects consuming diet drinks over 12 weeks lost nearly 2kg more than those drinking water only. Intake was not controlled, therefore demonstrating the satiating effects.

One consideration I would make is that in my experience with clients, it seems some sweeteners initiate a small insulin secretion via monitoring their BG increases when drinking diet drinks in a fasted state. Therefore, if you are using drugs like yohimbine or GH, which lipolytic effects will be blunted by presence of insulin in the blood, I would encourage monitoring just to be safe. I will say however, that I have never noted this effect from aspartame in any clients.

Apart from that, when dieting, feel free to use diet drinks to curb cravings!

https://www.ncbi.nlm.nih.gov/m/pubmed/24862170/


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[The.Shadow]

Nicotine is an interesting fat loss & dietary adherence aid that has been used for a long time, has a tonne of literature behind it, but something I don't see mentioned too often.

Nicotine can aid in a fat loss phase by:
1. Increasing lipolysis (fat loss)
2. Activates mTOR (the main anabolic pathway)
3. Activates AMPk (prevents fat storage)
4. Improves cognitive ability
5. Suppresses appetite
6. Increases leptin (a hormone known to down-regulate during sustained periods of caloric deficit)

We can see in the linked research that nicotine exerts its lipolytic effects via the beta-andrenergic pathway. For all you enhanced guys, this means an interesting synergy with growth hormone, clenbuterol and thyroid hormone.

Addiction is of course a concern, however, an effective dosage for these beneficial effects is between 1-4mg/day. The typical cigarette contains between 8-20mg of nicotine!

Use responsibly, and the positives far outweigh the potential negatives here.

https://www.ncbi.nlm.nih.gov/m/pubmed/11477508/





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[The.Shadow]

New low hit today and a step closer to the goal, 181.6lbs. It's been a tough week, but luckily some life events have shown me that, in context, this is not 'suffering' at all. Always remember that this is a self-imposed lifestyle. Get comfortable with being uncomfortable.

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[The.Shadow]

181.4lbs upon waking this morning. This is my weakest pose, mega flat, DNP still in so generally looking bad. But hey, happy to share a pic of my worse to be transparent. When dieting, don't chase being 'full' all the time, being flat is part of the process!

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[The.Shadow]

How I'm currently breaking my 18 hour fast on training days. 12 egg whites + 25g almond butter, 225g chicken breast, 225g 95% lean beef, 600g courgette, 200g spinach, 9g coconut oil. DNP now dropped, and just a few weeks left of the deficit.

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[The.Shadow]

#tbt to 240lbs 10 months ago on the left, to now at 181lbs on the right.

About 3 months prior to the photo on the left, I came to another coach at a pretty lean 190lbs, perfect health markers and in a good spot to grow and progress. I put all of my trust in this coach and did exactly what was asked of me, which resulted in me fat as hell, completely insulin resistant, unhappy, a myriad of digestive issues (which left me in the hospital twice) and generally hating bodybuilding. I did things that were completely against my better judgement, things that I would NEVER have done to a client myself, but I just kept listening to his 'trust the process' mantra. Embarrassingly, I did exactly this, and it left me wasting 10 months of my life to get me healthy again. It took me this long just to reverse the damage done in this process, and get me in a good spot to grow and progress again.

Thankfully, here I am on the right after working with Austin Stout for some time to fix these issues, and I am finally back in a good place to progress properly.

The message being here, anybody can take bad advice and be convinced to do things against their better judgement. Looking back, being very honest with you guys, I can't believe I had the wool pulled over my eyes so badly. Thank God I am working with Austin now, and everything is back to heading in the right direction.

Onwards and upwards!

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[The.Shadow]

OPD PODCAST #4

This week I had two of the most conditioned guys in the game, Austin Stout and Kris Hoffman, talking with me on general fat loss strategies plus answering some of you guys questions!

Audio: www.jjphysique.com/podcast
YouTube: https://youtu.be/rKptdw8WbhA
iTunes: https://itunes.apple.com/gb/podcast/optimal-physique-development/id1265819314?mt=2


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[The.Shadow]

Had a great day shooting with the Mrs for the TRIBE Active boys!

Now to get in a pull session, followed by some wingates and checking in with Austin in the morning. Let's go!

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[The.Shadow]

Mini-cut ends here for me today.

I could definitely pull down a few more lbs and bring through some more midsection lines, but it wouldn't be too beneficial at this point!

The goal right now is to carefully find my maintenance and let everything stabilise before pushing for growth.

We lost exactly 40lbs through this fat loss phase!

Some adjustments right off the bat:
-Drop all steady state sessions to 250 cals per session
-Reduce HIIT by 2 sessions this week (try to plan one FULL day off of both training and cardio)
-Add in 15g carbs via veggies on non training days
-Add in 15g fat on non training days
-Add in 15g carbs on training days

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[The.Shadow]

Some weird things happen when you're dieting but I have to say, this 'diet hack' I picked up from my coach was delicious!

This is sugar free strawberry jelly, one pint of water and 300g cottage cheese blended up and left to set overnight.

This was voluminous as hell and tasted like a giant strawberry and cream lolly.

Highly recommended!

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[The.Shadow]

https://youtu.be/5UsYTw9wZg8


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[The.Shadow]

Tuesday morning physique update!

Photos are fasted out of bed at 181lbs.

We finished the diet one week ago, weight has continued to trend downwards so adjustments here are:
- pull all HIIT sessions
- LISS sessions reduced to 200 cals per session
- 20c and 10f added on training days
- 20f added on rest days

Still slowly finding my maintenance and letting everything stabilise before beginning a growth phase.

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[The.Shadow]

Quick shot from last nights back workout with a friend!

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[The.Shadow]

Nandrolone increases a bio-marker of collagen synthesis in humans.

39 post-menopausal women treated with 50mg of deca every three weeks for one year resulted in a greater than 50% increase in serum procollagen type 3 aminoterminal peptide.

Type 3 collagen is found in vascular and heart tissues (alongside the skin and intestines) so this research may be useful in the context of examining the potential for left ventricular wall hypertrophy that has been noted from long-term anabolic steroid use.

http://www.sciencedirect.com/science/article/pii/002604959090089U


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[The.Shadow]

A client of mine 14 days out from his first international show. Time to coast him in now, no crazy manipulations beyond his typical refeed structure. Water and electrolytes staying high throughout!

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[The.Shadow]

In my YouTube video on using growth hormone for hypertrophy I mention that chasing increases in systemic IGF-1 via large bolus dosing strategies is a sub-optimal choice, and could in fact be limiting your hypertrophy potential from some negative feedback mechanisms.

This research demonstrates increased systemic IGF-1 could directly inhibit localised skeletal muscle tissue IGF-1 synthesis.

Thank you to Chester Rockwell for sharing this research!

https://www.ncbi.nlm.nih.gov/m/pubmed/11796503/




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[The.Shadow]

Sorry for the terrible camera pic! Just a screenshot from today's #iphonevlog.

Anyway, after a solid 6-7 months of focussing on optimising all health markers with Austin (bringing body fat down, resetting insulin sensitivity, optimising digestion, sleep, stress, waking heart rate, blood pressure, aerobic capacity, mobility, blood markers) today I finally begin a solid growth phase.

Taking 6 months out may seem crazy to some with serious physique goals, but to truly optimise your longevity and progress in this sport, correcting these markers BEFORE pushing for physique development should always be your priority.

With that said, it's time to make some ridiculous progress!

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[The.Shadow]

OPD Podcast #7

My Recovery/Transformation + OPD Seminar News with Austin Stout.

This week we had a dual-subject episode!

Firstly we dig into the first public details outside of the OPD Group about the upcoming seminar featuring Austin and myself early next year.

Next up was an uncomfortable subject for me to discuss, but something that is absolutely important to cover. We spoke about the poor health I came to Austin in and my physique regression over the past year, my terrible experience previously with another coach and how that left me hospitalised/fat/insulin resistant, how we tackled my issues, the ins and outs of my fat loss phase and exactly how we are pushing forward with my first solid growth phase with my 'unusual' drug metabolisation.

https://www.jjphysique.com/podcast/

Or for iTunes listeners, search 'Optimal Physique Development' in Podcasts!


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[The.Shadow]

Rest day for me today. What this really means for me is a day dedicated to maximising health and recovery, as opposed to the primary focus of the days I resistance train being anabolism.

Here's a collection of some modalities I use on rest day right now to maximise on the above goals...

- fast for 16 hours upon waking (digestion + insulin sensitivity)
- consume no direct sources of carbohydrate, veggies only (insulin sensitivity)
- meditation and static stretching session (PNS activation)
- long, slow walk during my fasted period (PNS activation)
- no exogenous insulin, or oral AAS
- Reduced GH dose, just 2iu upon waking for some FFA mobilisation during my fasted period (insulin sensitivity)

Here is a photo of one of my rest day staple meals, and how I break my 16 hour fast. 25 large egg whites, 55g almond butter, 5g sea salt, tonnes of cinnamon and 100g sugar free syrup.

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[The.Shadow]

Time for another weekly growth phase update...

Weight is pretty wacky right now with lots of fluid going in and out, but generally holding around 200lbs. (+20lbs up from dieting phase).

One week into new training block, 11 days into AAS blast and it is all coming together perfectly.

Adjustments that have been made this week:
- +4iu lantus daily and +2iu log with each carb meal. BG was starting to creep over 85 at times, so we are controlling that.
- +10g fat on all days, +5g protein on all days, +25g carbs on training days

The goal is still to slowly keep growing without pushing too hard and screwing insulin sensitivity/condition early on.

Any questions on current training, diet, drugs, or the why's and how's of these adjustments, just comment below!

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[The.Shadow]

Trying to grow some horseshoes before an all you can eat bagel and cereal fest tonight

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[The.Shadow]

Older women (and coaches working with this population group) -
PLEASE keep a watch on your hormonal profile.

How many women do you know that regularly run blood work to monitor their hormones? Outside of my clients, I can't think of a single one that I know in real life.

With the accessibility of blood work services (like medichecks), and the availability of HRT, it has never been easier. Doing so will allow you to maximise your long-term health, as well as your physique. The large body of evidence also shows that the sooner you correct these markers, the greater the benefit.

As a minimum, I recommend regularly monitoring:
- androgens (at least testosterone)
- estrogens (at least e2)
- thyroid
- progesterone
- blood glucose

Linked below is an example of the benefit of keeping just one of these markers in check, using estrogen based HRT in response to hormonal decline post-menopause to prevent sarcopenia. (age-related loss of muscle tissue and strength).

If anybody would like any help on accessing bloodwork, HRT, what to look out for etc, please do send me a PM.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4261347/


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[The.Shadow]

Doing everything that I can to increase the width of these lats this training block!

I would say the number one contributing factor to my progress in this area thus far (as it has historically been a massively lacking body part) has been mastering my proprioception to actively engage the target fibers through all of my pulling movements.

Something as simple as 10 minutes of isometric 'activation' work through a fully shortened and lengthened position pre-workout completely changes the execution of my pulling movements, and anecdotally increases the efficiency tenfold.

Perfect execution, along with the increase in volume, frequency and intensity, should see me finally getting some growth here!

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[The.Shadow]

OPD Podcast Episode 10 - Blood Glucose featuring Ben Stevens

In this episode, Ben and myself break down what blood glucose is, how to correct any issues, and how keeping a tight hold on your BG can improve your long-term health and physique goals.

https://www.jjphysique.com/podcast/...od-glucose-bodybuilding-featuring-ben-stevens

For you iTunes listeners, search 'Optimal Physique Development' into your Podcast app.

For YouTube listeners, currently being uploaded to my YT channel - just search my name.


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[The.Shadow]

Scuffed as all hell pose from this morning's check in - but here's an idea of current condition.

3.5 weeks into blast, weight still creeping up and holding around 205lbs.

Despite weight being up, intake has been bumped +30g CHO on training days (put 10g intra and 20g post), and 5g fat on both days. Appetite has been crazy, and digestion is spot on, so this is a case of responding to bio-feedback.

Lantus dose going up 2iu, and LOG doses up 2iu to reflect caloric increases.

Heading into week 4 of this training block. Has been my most successful to date with great improvements in skill acquisition with 'weaker' movements, creating tension, increasing load etc.

Not much else to update! Any questions then just ask below.

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[The.Shadow]

Pumped pic from last night!

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[The.Shadow]

I shared some interesting human research a couple of months back comparing the use of diet drinks with water during a 12 week dietary period. Subjects consuming diet drinks as a whole lost more total body weight, most likely due to increased adherence due to increased satiation from carbonation, and curbing cravings from sweeteners.

Here's another win for diet drinks I just stumbled on. 'Low-calorie sweetened beverages' demonstrated the same (if not better) dietary intake and glycemic response when compared with water consumption.

Take-home point being, diet drinks are an excellent tool to use in dietary periods to increase dietary adherence, and are an excellent choice for the general population to reduce overall caloric intake without effecting glycemic response.

https://www.ncbi.nlm.nih.gov/m/pubmed/28837084/


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