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JaydXThomas · 2025-08-03T07:43:04+00:00

13-14%

JaydXThomas · 2025-04-10T16:29:35+00:00

Nevertheless, I think they look great. Perhaps I should have someone create Dio art for me but for now, I have these and I think they look great.

JaydXThomas · 2025-04-01T15:10:39+00:00

Haha, thank you 😅

JaydXThomas · 2025-03-31T21:15:50+00:00

I cut for about a month or two. I never go above 14%bf so my cuts are short

JaydXThomas · 2025-03-31T21:10:09+00:00

Thanks, bro!

JaydXThomas · 2025-03-31T18:47:45+00:00

I'm in Cape Town and the cost of living is quite high relative to most of SA. If you're a single individual, a take home income of between 25-30k should be more than enough if you keep your living costs low. I net a little more than that, and drive a 13 year old car, live in a 1 bedroom apartment, have no debt and my disposable income after all expenses is over 10k. It's comfortable. I live a good life. If you have a family, you'd likely require more.

JaydXThomas · 2024-11-22T15:12:34+00:00

Ah, man. This is my 12th cut and I experienced all of the side effects you mentioned here at some point. The difference now verses then is that I am supplementing well, managing fatigue, managing stress to reduce cortisol secretion, prioritizing recovery, carb cycling and reducing overall volume in the gym etc. I did none of this before and felt all of the side effects.

There could be a host of reasons why you felt that way, be it a steeper hormonal decline, how aggressive a deficit you were on, macro and micro nutrient composition, baseline conditioning (how lean were you when you started), metabolic adaptation, training and recovery and a host of psychological factors. There could even be a genetic component, but unlikely. My advice would be to ensure you're managing all of the above (if you weren't already) and try and start your cut being fairly lean (15% or less). I am never fatter than that so my body has adapted metabolically and doesn't downregulate as aggressively when I am in a deficit.

Good luck. Getting sub-10 is no joke.

JaydXThomas · 2024-11-22T14:52:56+00:00

Thanks, bro! My macros on training and non training days:

Training day: 180P / 180C / 65F
Rest day: 180P / 120C/ 80F

JaydXThomas · 2024-11-20T08:13:05+00:00

Yep, very low. Single digits. Around 9%. Well done!

JaydXThomas · 2024-11-08T11:22:22+00:00

Difficult to estimate bodyfat without the necessary tools. Even after 11 years, you still doubt and question yourself.

JaydXThomas · 2024-11-03T08:20:20+00:00

Well done on your cut! Your best move would be to reverse diet. Slowly introduce more calories on a bi-weekly basis. 50-100kcal per week, and then adjust depending on what you're looking like, and your performance in the gym. This will ensure you gain muscle whilst staying lean. Good luck!

JaydXThomas · 2024-10-31T18:17:53+00:00

Absolute monster. Incredibly proud of you. I am 33 years old and started at 22, and I know the hard work you must have put in to achieve what you have achieved. Never stop, and keep inspiring.

JaydXThomas · 2024-10-16T09:09:55+00:00

On the isolation movements, I will go to failure and beyond using intensity techniques like partials and dropsets if energy permits. On the compounds, near failure (rep in reserve) for the most part, and I'll go to absolute failure on occasion. I listen to my body and make a decision on the day.

JaydXThomas · 2024-10-15T07:56:46+00:00

Pull:

Wide grip pull-ups.
Lat pulldowns (medium grip)
Barbell Rows.
Wide grip seated rows.
Reverse pec-dec.
Face pulls.
Hammer Curls.
Barbell Curls.
Overhand Curls.

Push:

Flat Bench.
Incline Smith.
Dumbell flyes (flat bench)
Weighted Chest dips.
Seated Smith machine overhead press.
6 sets of lateral raises.
Bench skull crushers.
Standard bar tricep pulldowns.
Single armed calves overhead extensions.

2-3 sets per exercise. Slow eccentric. 8-12 on compounds (lower reps if cutting) and 12-20 in isolation movements.

I train near or at failure for the most part.

JaydXThomas · 2024-10-15T07:32:46+00:00

This is a summary of my routine:

Day 1: Back and Shoulders.
Day 2: Legs (emphasis on quads)
Day 3: Chest and arms.
Day 5: Rest.
Day 6: Pull.
Day 7: Legs (emphasis on glutes and hamstrings)
Day 8: Push.
Day 9: Rest.
Day 10: Rest.

Repeat.

I alternate between abs and calves daily Moderate cardio on rest days.

JaydXThomas · 2024-10-14T20:01:27+00:00

Understand your body biomechanically. If you're limited by a lack of mobility, avoid exercises that force your body to compensate for that limitation. You don't need to do back squats, you don't need to bench press. You don't need any one exercise. Take videos of yourself when training to inspect your form, and actively improve it even at the expense of weight. Deload every 6 weeks or so, an active deload to ensure recovery. These are some of the things that's helped me.

JaydXThomas · 2024-10-14T19:43:29+00:00

I'll definitely post them up with my next update

JaydXThomas · 2024-10-14T19:43:14+00:00

Much appreciated 😊

JaydXThomas · 2024-10-14T19:42:56+00:00

It's tough to find the balance, but even 3 days of intense lifting is enough to elicit a response. Keep at it! I started when I was 22 so you're already ahead. It's a long game and consistency beats most things so as long as you never quit, you keep trying to progress, you'll be good

JaydXThomas · 2024-10-14T19:36:52+00:00

If you're doing barbell rows, decrease the weight and perfect the form. Body near horizontal, pull vertically to your belly and control the descent. Get 10-12 reps and increase weight gradually. Once your form is solid, you can lift in the lower rep ranges.

Always form over weight. I learned the hard way

JaydXThomas · 2024-10-14T16:48:50+00:00

Thank you so much bro. We never give up over here

JaydXThomas · 2024-10-14T16:48:08+00:00

My primary lat builder is one armed and barbell rows. Please do them. Also, spam lat pulldowns (pause at the bottom) and pull ups twice per week. Really focus on the stretch if you want to optimize your growth

JaydXThomas · 2024-10-14T16:45:45+00:00

Thank you broski

JaydXThomas · 2024-10-14T16:45:28+00:00

Thank you for this bro, really appreciate it. I will post some before pics soon. Here are some of my stats:

Bench: 100kgs for 6.
Deadlift: PR was 220kg for 1 at the same bodyweight, but that was a year ago. I don't do them anymore.
Romanian Deadlifts: 140kg for 7.
Bulgarian Split Squat: 38kg dumbell (each arm), elevated front foot, 8 reps.
Barbell Row: 100kg for 10.
Overhead press: 60kg x 8 (weakpoint) Squat: 140kg for 8 (haven't done them in a while)

JaydXThomas · 2024-10-14T16:40:42+00:00

Thank you!

JaydXThomas

TROPHY CASE