PPJ Reverse-Rebound/Offseason/Diet Log

[PissedPajamas]

Ready for off season rebound

 

[Shogun]

Any change in gear or training, or everythink is the same just the food is up? what is the current macros?

 

[PissedPajamas]

Any change in gear or training, or everythink is the same just the food is up? what is the current macros?

No change to gear. Training has been switched to 2 on 1 off by adding both delt and arm sessions into one and slightly lowering the volume throughout each session in order to justify the higher frequency

TD macros are about 270g pro, 400g carbs, 50g fat give or take. I don’t really do macros, he just has me on a set meal plan

 

[PissedPajamas]

M1 9-9:30 AM

• 99% boneless chicken – 7 oz
• Basmati rice (cooked) – 250 g/220g NTD
• Raspberries – 80 g
• Red bell pepper – 60 g

M2 11-11:30 AM pre

• 99% lean ground turkey – 7 oz
• Pineapple – 100 g
• Basmati rice (cooked) – 200 g
• Macadmia or coconut oil – 5 g/10g NTD
• Cucumber – 60 g

M3 postWO

• 99% boneless chicken – 7 oz
• Basmati rice (cooked) – 325 g/140g NTD
• Strawberries – 100 g
• Zucchini – 100 g

M4

• 96/4 venison – 9 oz
• Basmati rice (cooked) – 250 g/140g NTD
• Blackberries – 100 g

M5

• 96/4 venison – 7 oz
• Potato (raw weight) – 200 g
• Blackberries – 100 g
• Ghee (butter) – 15 g
• Carrots - 30g

OR

• Cottage cheese - 350g
• PB or Macnut PB - 30g
• Honey - 17g
• Blueberries - 100g

One thing that’s made a massive difference in the past few days has been switching from reheating my food on a skillet to microwaving it instead. Consistently re-cooking food in spray oil you don’t have time to scrape off completely has been leading to digestive issues for me. Doing it once or twice isn’t an issue, it’s re-heating the food day in and out without properly rinsing things out and just adding more spray… didn’t really see how much it was affecting my gut until I stopped using the skillet. Massive difference in bloat and stools

 

[Shogun]

No change to gear. Training has been switched to 2 on 1 off by adding both delt and arm sessions into one and slightly lowering the volume throughout each session in order to justify the higher frequency

TD macros are about 270g pro, 400g carbs, 50g fat give or take. I don’t really do macros, he just has me on a set meal plan

I like 2on1off or 4x per week the best.
So carbs stay the same on off days also, no carb cycling?

 

[PissedPajamas]

I like 2on1off or 4x per week the best.
So carbs stay the same on off days also, no carb cycling?

I posted my diet above. Lower carbs on rest days and slightly higher fats with protein constant. About a 300 cal discrepancy between both days

I like the flexibility of 2on/1off, but my body is feeling pretty beat up so 4x/wk sounds really good right about now lol

 

[PissedPajamas]

Full transparency, fucked up a bit and had a food bender as I was prepping meals for the following day. Resulted in eating a M5 I was freezing overnight, 6 granola bars, fistful of fruits, and a box of these.

Tank was completely empty yesterday, training was garbage, and hunger was through the roof. Ate my last two meals in one sitting and still felt like a bottomless pit. All in all, probably did 2k worth of damage in the span of 30mins and immediately wrote to Josh about it lol.

Probably the equivalent of a post-show meal for most, but I’m still disappointed. Even as I ate I didn’t taste anything, I just needed food in me and anything would do at that point

Maybe I should try Reta again even if I hate it. Up just 4lbs overnight, will probably shed that off today and I wouldn’t be surprised if I hit a new low tomorrow

 

[PissedPajamas]

Back to baseline after a low day. Didn’t really pull food too hard, and just walked 15k steps. Feeling good, sent my check-in and waiting for Josh to send the plan over. Might have a M6 going forward to help with the hunger, we’ll see

 

[PissedPajamas]

• 99% boneless chicken – 7 oz
• Basmati rice (cooked) – 250 g/220g NTD
• Raspberries – 80 g
• Red bell pepper – 60 g

Pre
• 99% boneless chicken – 7 oz
• Basmati rice (cooked) – 325 g/140g NTD
• Pineapple – 100 g
• Cucumber – 100 g

Post
• 99% lean ground turkey – 7 oz
• Strawberries – 100 g
• Basmati rice (cooked) – 350 g
• Macadmia or coconut oil – 5 g/10g NTD
• Zucchini – 60 g

• 96/4 venison – 9 oz
• Basmati rice (cooked) – 250 g/140g NTD
• Blackberries – 100 g

• Chicken – 7 oz
• Basmati rice (cooked) – 180g
• Carrots – 100 g

• Cottage cheese - 350g
• PB or Macnut PB - 30g
• Honey - 17g
• Blueberries - 100g

Quite a bit more food. Time to enjoy the rebound

 

[PissedPajamas]

trying to use a waist trainer this offseason for fasted cardio and during training. Not that it does anything for your waist, but the reminder to keep your TVA tight at all times especially under load has to have some merit. I just want to escape fridge mode

On a related note, adjust pre and probiotic dense foods as your food volume comes up. 30g kimchi in two meals is a no-go for me now

 

[Shogun]

delt and arm sessions into one

How does your delt&arm seassion looks like?

 

[traininsane11]

@Shogun you must have an encyclopaedia of the exact training split and diet breakdown in explicit detail of nearly every member on PM

My only question is why?

 

[PissedPajamas]

How does your delt&arm seassion looks like?

• SA Cuffed Lateral Raises – 2x10-15
• Matrix Overhead Press – 2x8-12
• Cable Upright Row – 2x10-15
• Cybex Eagle Rear Delt Machine – 3x10-15
• Free Motion Crossover Tricep Ext – 2x8-12, 1x15-20
• W Bar Pulley Curl – 2x8-12, 1x15-20
• V Bar Pushdown – 2x8-12, 1x12-15
• Dumbbell Hammer Curl – 2x8-12
• OH Rope Ext – SS 3x20-25
• Cable Hammer Curl – SS 3x20-25
• Life Fitness Abdominal Crunch – 3x20
• Precor Leg Lifts – 2xAMRAP

 

[PissedPajamas]

Pretty satisfied with the look! Up 1lb this week after adding in about 800 cals to both TD and NTD days. Still feeling pretty beat up during my sessions so taking some time to pull back and clean up form on some lifts that got sloppy and replace whatever is stale.

Might not get a calorie bump again just yet, waiting on what Josh says. Overall wanna focus on bringing down fatigue and getting my sleep back in order for this push.

Last two times I tried rebounding with higher volume and frequency I got injured and couldn’t train legs for 6 weeks. All the wiser now.

 

[Shogun]

Pretty satisfied with the look! Up 1lb this week after adding in about 800 cals to both TD and NTD days. Still feeling pretty beat up during my sessions so taking some time to pull back and clean up form on some lifts that got sloppy and replace whatever is stale.

Might not get a calorie bump again just yet, waiting on what Josh says. Overall wanna focus on bringing down fatigue and getting my sleep back in order for this push.

Last two times I tried rebounding with higher volume and frequency I got injured and couldn’t train legs for 6 weeks. All the wiser now.

Deffinetly looking fuller mate

 

[PissedPajamas]

M1

• 96/4 venison – 9 oz
• Basmati rice (cooked) – 250 g/140g NTD
• Blackberries – 100 g
• Cucumber – 50g

Pre

• 99% boneless chicken – 7 oz
• Basmati rice (cooked) – 325 g/140g NTD
• Pineapple – 100 g

Post

• 99% lean ground turkey – 7 oz
• Strawberries – 100 g
• Basmati rice (cooked) – 350 g
• Macadmia or coconut oil – 5 g/10g NTD
• Zucchini – 60g

M4

• 99% boneless chicken – 7 oz
• Basmati rice (cooked) – 325g/285g NTD
• Raspberries – 80 g
• Red bell pepper – 60 g

M5

• Chicken – 7 oz
• Basmati rice (cooked) – 260g
• Blackberries – 85g
• Mac nut oil - 10g
• Carrots – 60 g

M6

• Cottage cheese - 350g
• PB or Macnut PB - 30g
• Honey - 17g
• Blueberries - 100g

TD = ~4059 cals
NTD = ~3673 cals

1.1g test
720mg EQ
420mg mast

 

[bigzzz]

Why are you running 2.2 grams of gear for this mass?

No hate but that is f'ing crazy

 

[traininsane11]

Why are you running 2.2 grams of gear for this mass?

No hate but that is f'ing crazy

I don’t think size fully dictates how much gear you need

For example I’m in the 290-300lbs and have gone up to 1.8g this past growth phase

I know guys of a similar size on 2-3x that amount and I also know guys on a little bit less at a similar size

Genetic response to gear is huge

 

[PissedPajamas]

Why are you running 2.2 grams of gear for this mass?

No hate but that is f'ing crazy

Just what my coach prescribed. Bloods are good and I feel good so whatever

 

[Fleezy]

Why are you running 2.2 grams of gear for this mass?

No hate but that is f'ing crazy

not all gear is the same.. either way, if it's not negatively impacting his health - what difference does it really make?



OP's hair is probably gonna fall out. but with that mustache, he can rock the bald look