Jack Wall Fitness

Chest day - been running chest twice a week over the last 3 months in an attempt to bring it up. I’ve found a mixture of heavy training (relative to stage you are in / your own strength curve), volume and weighted stretching has aided in some good gains over the last 3 months. My chest measurement has improved whilst dieting, dropping bodyfat but increasing in size at the same time.

You can definitely grow in a diet phase providing stimulus, recovery and peds are in the right spot.

Something which is very underrated is sleep, a key component to long term success. Short term you might be able to make progress on less sleep and higher stress but eventually it will catch up with you. So my advice try and get your routine as dialled in as possible, be protective of your night time routine and recovery.

For help programming a setup based on recovery, progress and structured training to actually reach your goals, DM me the word “STRUCTURE” and let’s have a chat!

a lab range is built by taking a big pile of people, measuring them, and drawing the box around the middle 95%. that’s it. nobody in that pile was 240lbs, on 4 grams of protein a day, or running anything. so when your GP says “all normal” they’re telling you that you fit inside a box built for people who look nothing like you. tbf that’s not their fault, it’s the tool they’ve been given. it just means “normal” is the start of the read, not the end of it… if you want someone to read the numbers against the body you’re actually in, DM me PANEL.

the bit nobody mentions is that the range also cuts both ways. testosterone at 12 on a 24 year old who trains six days a week sits inside the box and would get signed off. the same bloke would feel like sh*t and wonder why he’s stalled. flip it, and a creatinine sitting just over the line on a guy carrying 30lbs more muscle than the lab average gets a worried phone call he didn’t need. same range, opposite mistakes. the number only means something once you know who it belongs to. that’s the whole job when I sit down with a panel.

eGFR is worked out from one thing, how much creatinine is in your blood, and the equation assumes you make the same amount of it as an average adult. you don’t. creatinine comes from muscle, so more muscle means more of it every day, before your kidneys have done anything wrong. loaded creatine on top pushes it again. cystatin C sidesteps all of that because it doesn’t care how much muscle you carry, and it’s a cheap add-on most private labs will do. I’ve had guys come to me told they had early kidney disease, and their cystatin C came back bang in the middle. the trend across repeat tests tells you more than any single draw ever will.

my own eGFR went from 59 to 75 in the same body, same kidneys, 50lbs lighter. nothing got fixed. the number just stopped being distorted by the muscle producing it. that’s why I never read one marker on its own. ALT and AST sit next to CK on the panel for a reason, they leak from muscle the same way. hammer legs the day before bloods and all three climb together. GGT doesn’t, because muscle doesn’t release it, so it’s the one that tells you whether the liver is ac

A lot of new clients come to me thinking that they need to drop their calories further and that this is where the answer lies to keep fat loss turned on. In reality most of them actually need their calories increasing. This is the thing that actually sees progress start moving again and fat loss resuming. Sometimes more is actually less when it comes to this. Let me explain on the next slide…

So most of you have heard of your thyroid, the thing people like to use as an excuse for not being able to shift weight etc but let me actually explain how it works, because this is where it clicks. Your thyroid mostly pumps out T4, which is basically a storage version, inactive until your body converts it. An enzyme called 5-prime-deiodinase does that conversion, turning T4 into T3, the active hormone that sets your metabolic rate. That’s the master dial.

Now the clever, annoying bit. Under-eat hard for long enough and your body reads it as famine and turns that enzyme down. So less of your T4 becomes active T3, and more gets shunted into reverse T3, which is inert, it does nothing. On top of that, prolonged under-eating even reduces the number of T3 receptors your cells carry, so the T3 you do have lands softer. Less active hormone, fewer places for it to work.

Why you feel it everywhere: T3 raises your rate by making cells burn more fuel to produce heat, running the sodium-potassium pumps harder in every tissue you own. Turn that dial down and everything downstream slows with it, temperature, energy, recovery, the lot. And the scale is real, prolonged under-eating on its own can pull your metabolic rate down 20 to 30 percent before the T3 drop is even added on top. That’s not a faulty thyroid. That’s a healthy one doing precisely what it evolved to do.

The rate slowing is only half of it. The other half is hormonal, and it’s the part that makes deep dieting feel like a personal failing when it absolutely isn’t.

As you lose weight, ghrelin, your hunger hormone, climbs, and leptin, your fullness hormone, drops. And here’s the kicker most people never hear: those changes don’t reset when you hit your goal, they persist for at least a year after the weight is gone. Lep

Too many people make the mistake of just assuming that they need to hammer the absolute f**k out of the cardio in order to lose weight. They do this before they even bother to look at anything else. In doing so you’re actually going to be cutting yourself short and probably stopping your progress or at least slowing it

We have to remember that we want to control energy expenditure so that we can maximize our training performance for as long as possible.
1. The first thing that we should always look at should always be food. A small reduction in food will be the starting point for driving fat loss.
2. Daily steps and daily activity around your house is also another way that you can start to do things which are going to benefit fat loss without taking away from your training performance.
3. Cardio would always be the thing that you would look at last on that list.


I’ve had a lot of people come to me from other coaches who’ve had all of their cards played at once. Not only does this drive a huge amount of fatigue, but it leaves you with fewer tools to use later down the line.

The idea here is slow and steady so that we can do things longer and better and more optimally, so that training performance stays high. You’re less likely to lose muscle, and that fat loss is gradual. There’s only a certain amount of body fat you can lose instantly. Why throw the kitchen sink at it when you can achieve the same with less?

I’m not saying that you shouldn’t do cardio. You certainly should but it should be factored in with everything else. If the plan hasn’t been written out in a way that’s going to optimize training, optimize reductions in food over time, and then take cardio into account, then you’re not getting a service that’s going to provide you with the best outcome. That’s going to allow you to hold on to all that hard muscle that you’ve built or potentially even build muscle whilst in a deficit, which is something you certainly can do.

DM me “ORDER” if you want it laid out for you.

Disney family cruises, holidays to Spain, moving house, moving country. All whilst prepping for the first time ever. This is Hannah LifewiththeGoodsells . Hannah won the Natural PCA's a few months back. She is now 3 and 5 weeks out from her next shows before leading into finals.

This is all from someone who, less than a year ago, wasn't even really a serious lifestyle client.

She and her husband, trainer David Lloyd, have two daughters. Their life revolves around their kids and running their businesses, no around bodybuilding. If this isn't the perfect example of how you can apply yourself to something you do very well without it taking over your whole life then I don't know what is.

Hannah has never faltered from the plan. She always delivers. She is a go-getter and a very, very hard worker.

But with the right plan and structure in place, you can achieve the same even if your goals aren't as extreme. It all starts with the first step.

DM me, the word START if you'd like to make a change to your Physique while still living your life!

Back down at tdm.gym for another back day. This time starting with the Nautilus pullover. Absolutely great machine, great connection. I find using this machine, the most important thing being elbow placement and elbow drive. Not being overly concerned about where the hands are sitting. I also find that making sure that you're doing this with a looser grip also helps to really isolate the lats and take any arm out of the equation. An issue that plagued my back training for many years.

For me I found that starting with a movement that removes the bicep out of the equation and pairing this with banded warm-up sets (using an exercise band to pump the lats full of blood and perform static holds) is the best way to start a workout to be able to engage the lats for the rest of the session

Next moving onto the Mega Mesh chest supported row, we added a plate this week and I found that connection was still pretty good. Despite the fact that I feel connection was actually better on the second set when I actually dropped it to four plates, I think there's a time and a place for heavy movements. I think providing you're doing a mixture of both and you're not, again with this movement, typically I find brachialis can also start to get overly engaged. Just being mindful of that and mindful of the arms and grip, if you do start to feel things in the forearm and the brachialis, you're going to want to back off because these muscles can get tweaked pretty easily

Even just comparing the sets of the previous one, I can see the contraction control, eccentric control, is much better so yeah this is probably one of those fine examples of where less is more

Next moving on to the flex leverage row. This machine is really really f**king heavy. I did four plates total here but it does feel really heavy. The connection that you get from this, especially in the shortened range, is just second to none.

Back on with a flex dorsi flexion chest supported row. As mentioned before this row is really really good. It's really ambulatory of the Christmas tree pose in bodybuilding. When you perform this movement that is exactly how this feels: hitting that pose but you're getting to build

On a weekly basis at the gym I see people killing themselves on a StairMaster and other pieces of cardio equipment, all in an attempt to try and burn body fat. Without realizing they're actually slowly burning away their hard-earned muscle that they spent all that time in a growth phase trying to accumulate. We only have to look at one of the best in the world to see what's actually really required to get ourselves in the best shape we can.

If Ronnie Coleman, who arguably had some of the best muscle-building genetics on the planet and then arguably probably some of the best muscle-retention genetics on the planet, was doing an hour of cardio on the treadmill at a steady-state pace and an hour of cardio on the treadmill again in the evening without doing anything more intense than that, that should leave a clue.

Yes it's boring. It's not particularly interesting and there's no real great sense of achievement other than when the timer has finally run out but it works.

We can argue back and forth about weight training with the volume, RIR, progressive overload, metabolic stress, all of these different methods around gaining muscle and hypertrophy. These can be argued and people have built great physiques using all the different kinds but the common denominator that you see with a lot of professional bodybuilders who are arguably the best people to look at when it comes to retaining muscle and burning body fat is that they are not doing crazy HIIT sessions or crazy stair master sessions. And of course there may be exceptions to this, like Jay Cutler and Phil Heath. Despite the fact that Jay Cutler actually did a variety of cardio and would sometimes get himself up in the middle of a dead sleep at 2:00 in the morning to go and do:
- 15 minutes on the cross trainer
- 15 minutes on the treadmill
- 15 minutes on the bike

But let's also remind ourselves that most of us don't have phil heath genetics.

When we train with weights, our body creates one signal, a signal which is designed to stimulate muscle growth. When we do intense cardio or too intensive cardio, it triggers another signal. These two signals compete with one another. They cannot exist within para

6 weeks out from 2 BP Events NPC classic physique debut.

Locked tf in - let’s get it 👊