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Small world!!! Hope your post contest phase is going well 💪🏼

@@sstorey945th place 😊

What 6 shots of coffee will do to a MFer

Ayoooooooo

Appreciate it my man! Can't wait for next years already haha

@@gwwg1095 buzzin myself for it!!

Both have big potential!

Big up Ross 🤝

Thanks Reggie!

Ah man this is such a cool comment to read! Really appreciate the kind words 🤜🏻🤛🏻 Yeah there are definitely things that could have been improved, I need to start leaner next time & improve off what the judges want! My strengths are from the back but the first impression with the front relaxed has to be better. Hope your training is going well!

I really appreciate the comment my man! The subs will come, once the current content is hitting & helping some people thats a win 💪🏼

Thanks Scott! Let me know if you try any of the tips out 💪🏻

@@sstorey94gonna try the hip flexion stuff as im squatting Thursday 👍

It would still develop as its still getting trained w/ the ankle joint flexing but the gastroc being the bigger muscle might contribute more whereas the gastroc isn't in a great position to produce force in the seated raise so if you wanna isolate it, seated is best!

Thanks Scott! Big push now over the next 8 weeks to get it polished for launch!

Thats a pretty decent fibre intake!! I would generally recommend 10-15g per 1000kcals, higher end if your cals are low, low end if they are high. Most gov. health orgs will suggest 30g+ per day for good health. I rarely go below 30g but generally sit between 30-40g. Could have a bit too much volume in your meals or even a very very common one is eating too fast/not chewing so I'd look at that also! 5/10/15 rule of 5 belly breathes, 10 seconds between bites + 15mins to finish the meal can help a lot here.

@@sstorey94 thank you man this is extremely helpful!! I actually do struggle a lot with eating too fast. Never heard of 5/10/15. I’ll incorporate that!

@@sstorey94 btw thanks for this! I tried incorporating this today and I feel WAY fuller WAY faster on less food. & I’m also enjoying my food more since I’m taking my time with it

@@Ask-Ali unreal Ali! So simple but so effective 😅

Haha thanks Reggie! Chuffed with that, growing the pins has been a big area I wanted to bring up so thanks! I’m ~177cm/5’9ish

10% is just really to give some guardrails but you can be more flexible with it if you want. One of the reasons I’d go with that in a dieting phase is as you mentioned, to ensure we’re not taking too much calories away from potentially a training day. Also dipping down too much on one day might cause other challenges with adherence both on the day you steal calories from but also on the day you add them too as you might be so hungry you supercompensate. The majority of the time you won’t notice much of an effect of a night of overeating, main things to look at are the weekly scale average + progress pics then they can let you know if you need to be more on the ball with it 😅

Makes sense! Thanks so much!

Drop me a DM on IG, I can send on my info vid for coaching & see if my nutrition only coaching suits 💪🏻

Would recommend the reading for sure. I’m a big fan of David Baldacci books pre bed, kinda crime thriller type deal 🤌🏻 Re the second q, I’ll actually answer that when wrapping up today’s vlog 👀

@@sstorey94 appreciate the rec man. my wife is also really into crime thrillers so this’ll be great. We could both start it. I’ll look into it!

Will answer in today’s video!

May have just answered this question in the video coming out later this evening 👀

@@sstorey94 let’s goooo. Looking forward to it! If you don’t mind me asking, what do you do if you go over your targets on a bulk at the end of the day or week? Not sure if the magnitude changes what you’d do. Say 100-300 or even like 800.

Just seeing it as another training block is probably gonna help! Not setting huge goals for this one, looking to have fun more than anything 😅

My man 🤝

Today’s vlog will answer this Q 👀 keep an eye out!

Thanks Ali! On a low day probably 8k, most days I get around 10-12k, helps a lot with such a sedentary job 😅

@@sstorey94 thanks man! Recently found your pod too. Really enjoyed the one with Milo Wolf. Also the full day of eating!

@@Ask-Ali Hope you enjoy the podcasts, they are fun to record! If you have any guest requests let me know & I’ll do my best to get them on 💪🏼

Appreciate it man! Hmm.. I was gonna say Max Coleman or Dr. Pak but you recently had them on. I know Martin Refalo recently had a study come out on training to failure vs. RIR that was really well done so that may be pretty timely! Otherwise, Eric Helms is always fun to listen to as well!@@sstorey94

The fear of regression is worse than the fear of pain 😂

Graded exposure my friend! My tripod for the camera is fucking huge, its prob the worst part of the process hahah

Yes sir 🫡🫡🫡

Gotta handle them with a set of tongs

You'll only get it if you have a set of knee sleeves my man 😅

Getting there!

Thanks my man!

Thanks Neil! Calories are ~4400-4600, loosely tracking the last few weeks really as my meals are pretty much the exact same every day 😂 doing no formal cardio but keeping steps between 8-10k, higher on rest days just to fill the void left by not training haha

Thanks for the response. Yeah steps on a bulk are a must for me now. I feel like doing them also helps body composition in a off season especially when food is high. When you say loosely tracking. Are u still weighting out each meal or do u know the portion sizes off by heart? Thanks again.

@@neilalterio1867 same here man, helps digestion a lot as well as just feeling better in general! Helps to keep away the sluggish feeling some people will get gaining! Oh yeah I weigh everything so that keeps everything on point. I'm so used to using a weighing scales I could have a pizza, put in on a plate then realise I just weighed a slice even though its an "untracked" meal😂

Haha yeah. Now that I’ve been using a scale for a long time I can’t live without it anymore😂. Thanks for the tips aswell. Appreciate it