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Hey Guys –
I am back from my work trip and will be uploading a lot moving forward of my own prep and also those I am helping for the Olympia. My main priority is always going to be my athletes and when I have athletes competing in a show that pay for me to be there I am going to be as present as possible with them so I thank you guys for understanding. I appreciate your support and am looking forward to getting back into content on here as well!
Hey Jackson – Honestly bud the way you have it laid out looks good with rest days following shoulders and arms you should be set!
No I listed exactly what I am doing above, I am getting all my EAA in immediately prior to training I dont need more.
Juan –
Pre workout
5g Creatine Mono
20g AD Nitrox
20g AD aminotaur
2g Pink SaltIntra
60g Raging Full (yields 50g carbs)Post
50g Vitargo
65g True Nutrition Microfiltered WheyJuan – If I could eat whatever I wanted pre and post I would eat something like
Cereal + Nut Butter + Whey Pre workout
Fresh Baked Potato + Steak post workout
During prep I will eat whatever gets the job done which for right now is
Jasmine Rice + Chicken + Peanut butter pre (this is my favorite meal I will eat this now through the show just in different amounts)
Vitargo + Whey is my post meal then I will have a solid meal about 90 min later.
Parowa – I would pull fats to 60g and carbs to 320 and see what you do off of those two changes while leaving protein in place. I say be more aggressive when fat levels are higher and its not going to impact performance. If you are doing 1lb a week you are going to be mini cutting for forever.
Parowa – My max was around 990 but I honestly was just fighting my body the whole time trying to maintain that. I hit a max weight of 260 twice this off season and both times the next day I would drop about 3 lbs so it was like my body simply didnt want to hold it. So rather than being miserable the last phase of the off season I was just basing my food intake off of performance and settled in around 100g of carbs a meal then another 100g around training. My last meal was more in the 60-80g range. So this put my intake around 660-680. From that point I made my initial pull to start prep.
Wanting to get back to daily prep / training updates as well as the weekly video updates. Been a lot busier with Nathan living with us but want to get back to the consistency here for you guys so you can see this prep unfold.
Nathan is not loosing any strength at all, still a lot of fun to be around in and out of the gym we really are just having a good time. He is not one that seems to hate life at the end even though bf levels are low. He can however fall asleep at the drop of a hat haha.
This AM weight: 242.6
Cardio: 25 min daily (skipped 2 days last week due to weight dropping and increased energy expenditure traveling)Yesterdays Training
***We are purposely going into full contractions on most movements that we can while keeping the weight as heavy as possible within the rep range.
Seated Shoulder Plate Loaded Press
4pps x 6
3p+25ps x 8Standing Lateral Raise
200 x 10
200 x 8
150 x 10 + 10 partialsStanding Pronated Lateral Raise – Keeping Palms in towards thighs throughout
Did sets of 10 until we could not get 10
Max set was 40’s x 10 this is much harder than a standard lateral raiseSuperset
Reverse Pec Deck – with 4 second eccentrics
160 x 10 / 8 / 7INTO
Standing Face Pulls
150 x 10 x 3G Valenga – I am currently using 60g weight of Raging Full with training which is 50g of carbs. I really like the product and how it digests. Its lighter and less sweet than karbolyn which is nice for me during training. Also has hydromax added which helps pull more water into the muscle for a pump. My code is mj20 I made a mistake on my post on ig yesterday and posted the wrong code.
Hey Michael – Honestly man I dont really feel there are “rules” here. Following training I eat my meals as hungry. I typically have a shorter amount of time between meals after training then I do before. I would just eat when hungry or about 2 hours a part.
Hey Matt,
Just have a question referring to your video “Calories on off days”
Is this something you apply during and “offseason” diet? or “contest prep” diet? Does your approach to this change depending on your end goal? Or are calories always same or higher on offdays regardless?
Maybe you can put it in Terms of over under X amount of weeks out.
Thank you in advance! Keep up the great work and content!!
A: Michael P – Honestly buddy so far this prep I have actually increased my calories on off days I briefly touched on this in my last update video and will be doing another tomorrow. There are no “right” answers here though but currently I am using my off day – a day I highly view as essential for recovery to increase calories to aid in my recovery. That is not to say if I need to make a further push later on I might pull but generally speaking I do not make drastic decreases to intake on off days I feel it defeats the purpose of the day to some extent.
Hi Matt,
Yes definately the case my arm measurements have gone smaller while everything else noticible bigger.
Should I keep my existing DC style tricep and biceps movements in my existing push, push, legs, and add an extra arm day, or should I remove existing arm movements and do arm only day?
Also on arm day should I do movements DC style (Rest pause), or higher volume?
A: Parowa – You still need to focus on recovery within the plan so I would keep your current arm movements in on the days as listed, add an arm day but keep the volume low, effort high and also really hone in on your execution and make sure the intended muscle is doing all of the work and not momentum / body english ect. I would do mainly all heavy straight sets on your arm day so that way its a bit lower in terms of nervous system overload but still very challenging.
Hey Matt, how would you approach a mini cut in the off season? And at what point would you advise doing so? Thanks
A: Michael C – I would first recommend that you aim to keep your body in a place where you do not need one, if you are in a place where you do in terms of hunger being gone, blood sugar not being stable or running high, body fat levels increasing. You should be able to see resemblance of lower back in your off season and ab outline than that is most of the variables present where I would look to add in a cut phase. With cuts in the off season I believe in being aggressive get in and get out dont hang out trying to lose a half pound a week. Chances are if you are not hungry as is drop the food assertively,clean up the look and get back to growing.
Caiden – If you can keep your performance high throughout both then try it, that is two lower back loading movements so you just need to be smart there. The biggest variable to any back movement is where your elbows finish in relation to your trunk so if you were to do both I would flair elbows on the barbell row out and on the T bar row make sure you are tucking them in hard.
Jake – I dont believe that your carb intake should be determined based off of exogenous hormones rather what your body is capable of consuming from a performance standpoint / needs basis.
Parowa – I would add in an arm day but keep the rest of the rotation as is. Are you sure this is the case in terms of measurements or are you just assuming so?
Caidin – I honestly think you can answer this one on your own bud. Worth a try to try for yourself but I find that the biggest difference is overall sodium intake (high vs low) more so than if you are getting sea salt from the bottom of the ocean or table salt from the buffet. I know some top athletes that literally use any salt they can and get a greater majority of it from condiments which is just regular old salt. Don’t overthink this sort of stuff, spend your time working on getting really strong in the 8-10 rep range and improving how you can contract on reps and spend less time focusing on things that don’t really matter. Not coming down on you just trying to help long term!
Parowa123 – When calculating daily protein requirements, how many grams per pound of bodyweight do u use?
Also do you multiply current bodyweight or lean body mass?
A: I use a rough estimate based off of lean body mass and I also include the training age of the athlete, amount of lean tissue, current body fat levels ect.
For example the leaner the individual is the more of a need for protein, the heavier in terms of lean tissue the individual is the more of a need for protein. If the individual has a higher amount of body fat and a lesser amount of true lean tissue than protein needs to not need to be as high when it comes to the % of total calories for their diet.
I typically use within these variables 1.5-2g of protein per lb of lean body tissue.
Craig – Hey Matt, I have no knee issues. I have heard some coaches like Jordan Peters say that he notices people that wear wraps often tend to have less muscle mass around the knee. I was just curious what your take on it was, as I have seen you and Dallas train with knee wraps on your heavy sets in training videos. And I have noticed many of your clients have good leg development
Hey Craig honestly man I do not see an issue saving them for your top end sets, I would just be cautious in how tight you wrap them and realize it is going to make you stronger but I know a lot of guys with great quads that use wraps…Ronnie being one of them. Clarida uses them and his legs continue to improve and has a great amount of sweep to them. Dallas used them on his heaviest sets and legs were continuing to improve in both shape and size.
Brad – I was just wondering with your pre workout supplmentation ,what is the reason you take a pre workout? Is it for the energy or mainly for the pump, or both?
A: Hey Brad I take a good bit of things pre workout but by the category itself I take a product called stampede from AD which I mainly use for energy. In terms of non stim products I use Nitrox from AD which is glycerol, taurine, Citruline ect. I also am big on using a good amount of pink salt with my pre workout meal as well as my pre shake to aid in nutrient delivery during training.
Caidin – I’ve seen in some of your shoulder training videos (specifically your latest one with Nathan and Brad) you include a front delt isolation movement (the seated dumbbell raises). I’d be interested to hear your thoughts on the debate of specifically eliminating front delt movements because overcompensating front delts can lead to forward rotation of the shoulders and also make your physique appear less “wide” (as the front delt is now disproportionally large compared to the medial and rear delts).
Caidin – I have honestly never heard of this debate leading to you being less wide. Now granted if you are not addressing your upper back / rear delts than you are going to have your shoulders pulling forward anyway. With the amount of tissue that I have / most of the readers in this group has I would not neglect any exercise – even when it comes to chest yes it can involve front delt more but if you are pressing properly with your chest your front delts should not be getting that much work.
Hey Guys
I have a full video prep update coming tomorrow. I have made a good bit of changes to my plan, body is holding pretty steady for now which is okay. Why we start early…
Things with Nathan are going very well, I cant say enough about his mental approach he just isnt like most bodybuilders in that he doesnt stress the small stuff. Dont get me wrong he isnt lax but if he is 30 minutes late for his meal he doesnt stress, he enjoys going out and doing things rather than just being couped up in the house.
Training wise we have been going by feel most sessions, I am changing up exercises a bit more and really just having fun but still sticking to the same principles. Typically training to true failure at the heaviest load we can for the rep range and then a back off set to follow. Some sets we do just work up to a top end set then move on. We are using a bit more volume in the work up sets so what I mean by this is like if we are doing RDL we do sets of 8 on RDL until we can no longer get 8 reps working up 50 lbs of bar weight per set.
Will continue to keep you guys updated here, this show is going to be a lot of fun I am really excited for the guys I have in it as well outside of Nathan – Brad, John Jewett and Shaun Clarida.
