[Ziyad]

10 months is a long time to be pushing. Have you ran any pull backs? It could be worth it to help increase appetite again!

No pull backs at all in the 10 months

[Ziyad]

Hiya Ziyad, Clare suggested some really palatable and low volume options. How long have you been trying to push food and be in a gaining phase for? I think I remember you a couple months/weeks back struggling with this. I could be mistaken!

I’ve been pushing food for about 10 months. Initially started at 86kg dropped to 80kg and now currently around 90kg. Yep I was struggling months back and changed a few food sources but was wondering if anything better can be implemented now. Thanks

[Ziyad]

Agree with Kam here mate, very likely something that can be fixed with a wedge, in the form of a lifting shoe or an attachment for the platform.

You are right in that positioning your feet higher up the plate will likely help with heel contact, but be mindful you will be compromising knee flexion.

Ideally you have the wedge to help maintain knee flexion but through a stable base.

It’s not letting me add a video to show you. any other way I can send it? I’m already wearing lifting shoes.

[Ziyad]

It’s probably just your ankle mobility you may need your heel raising a little with a wedge or lifting shoes. If you have a video we can assist further

It’s not letting me add a video. any other way I can send it? I’m already wearing lifting shoes.

[Ziyad]

Let’s see the video please . In the meanime have you thought about wearing lifters or using a wedge ?

It’s not letting me add a video. any other way I can send it? I’m already wearing lifting shoes.

[Ziyad]

Thanks all

[Ziyad]

I go

Iftar – 1 litre water and electrolytes + cor, whey, fruit

Train

Post workout – rice, chicken, – cereal if calories allow

Meal 3 I’d have a shake – cor/oats, whey, fruit nut butter

Suhoor – eggs and toast or salmon and rice.

2-3 solid meals and 1-2 shakes

Condense calories into a manageable amount of feeds. And then crack in as normal.

I more or less this for most clients.

Some can get 4 meals and a shake

others feel better on 3 bigger meals and a shake.

Its about finding what works best for you – As H says hydration is key [/quote]
Thank you all. In terms of supplements when would you guys recommend taking d3 and k2, cure coming, vitamin c, magnesium? And also creatine should that continue to be taken in Ramadan or not due to not getting water in throughout the day? Thanks all

[Ziyad]

Thanks all 🤝🏽

[Ziyad]

agree with the others – Take a couple of days rest

Would you guys recommend anything to take to help recover faster? Atm I’m having the lemsip drinks and ibuprofen here and there. My throat is killing and headache too. Thanks all

[Ziyad]

Have you tried any of the suggestions given on some of your previous posts yet?

I have started by removing my electrolyte drink which has sweeteners but no change yet[/quote]

The only way to get down to the root cause of this is to completely strip your diet back and run that for a couple of weeks, before re-introducing foods one by one, steadily afterwards. I’ve advised you before to look up the ‘Low FODMAP’ diet, which will give you a basic diet to follow, which eliminates common triggers.

You have posted several times asking the same question in different ways, but don’t seem to have changed anything. 3 months ago you suspected eggs to be the cause, but I can see you still have them in your diet. Protein powders, pre workouts, intra drinks all have sweeteners in them, so just eliminating the electrolyte drink and keeping the others in won’t rule out sweeteners as a problem.

If you really want to solve this, then you ned to be ruthless and committed to finding the root cause.

[/quote]
Thank you

[Ziyad]

What does your current diet look like ? Any cycle use ? Need a touch more info my man

Hi Kuba, please see below.

Training day
M1
250 egg white
100 sourdough
3 eggs
100 mango
250 juice

M2
125 jasmine rice
200 beef mince
100 pineapple
Handful green beans /asparagus

M3
2 rice cakes with 28g honey

M3 Pre
125 jasmine rice
200 beef
30 85% dark chocolate
2 medjool dates
2 scoops Conteh sports product flavoured

Intra
60g carbx unflavoured
16g Tbjp eaa
7g creatine

M4
2 wraps
200 chicken breast
100 pineapple
1 banana

M5
55g dymatize iso100 chocolate whey
2 rice cakes
60g jam
2 medjool dates
20g peanut butter

Other supplements used
TBJP Cure coming
TBJP d3 k2
TBJP unwind
TBJP vitamin C
Reflex glutamine 5/10g
Nordic supplements fish oil

Rest day
M1
200 egg whites
4 eggs
100 sourdough
100 mango

M2
2 wraps
200 chicken
100 pineapple

M3
55 iso whey chocolate
1 banana

M4
130 jasmine rice
250 salmon
Handful veg
100 pineapple

M5
120 oats
100 berries
20 peanut butter
Cinnamon powder
55 iso whey chocolate

[Ziyad]

Have you tried any of the suggestions given on some of your previous posts yet?

I have started by removing my electrolyte drink which has sweeteners but no change yet

[Ziyad]

January plans and onwards.

The goal is still to grow – body comp was good up until last week, looks a little off now but thats due to several days off plan and under eating and then a heavy day drinking thursday.

Ill not be 100% due to Wedding Monday/Tuesday either so will be 8 days were I have been a little all over.

So initially I will keep food as is but adjust training back to 4 days as has been the plan all along and back to higher volume. I must say I have really enjoyed the FB split 3 x a week and will come back to it.

Training will be

2 x chest/delt/arm sessions – Monday/Thursday

1 x leg session – Wed

1 x back session – Sat

Wed and sat sessions will switch depending on what I am doing with clients and travel etc.

Volume will be much higher in all sessions – Looking at around 12-14 failure sets for back and legs and around 18-20 sets for delts/arms and 15 sets for chest. Split between the 2 sessions.

Simply because I still want to prioritise these areas and due to me being unable to do any heavy pressing how I push these sessions doesnt accumulate the fatigue etc it may do in others.

Food will be as is currently as I asses how my body comp changes with the adjusted training – I should see a change here simply from the increases number of sessions per week and increases output.

Drugs – Still cruising

250mg test, 100mg primo – getting bloods done in 2 weeks.

GH – 6iu training days – 3iu rest days

Lantus – 20iu meal 1 training days.

Cardio – 15-20 minutes on every morning I can.

PWO cardio will be brought back in. -10 mins on stairs post all upper sessions

Ill probably cruise till end of January – I want to make sure my weight is holding around 230lb and in decent composition before I move to cycle – which TBF is was pre xmas so this should not be an issue – I may even see a little more than this.

i will then move to cycle which should see me hit 240lb plus in the best condition I have if all plays out as it should.

I have as usual a super busy year with work – clients will be competing almost weekly from April onwards all over the world and I will be travelling to a fair amount of shows – this will take priority over my own stuff when these trips happen as does time with Arilena which is all fine by me and as I want it but I will make good progress make no mistake

Could you give a breakdown of your training and rest day meals?[/quote]

T day

Meal 1 – 250ml egg whites, 1 serving TBJP superfood – 4 slices sourdough and grass fed butter

meals 2/3/4 – 175g cooked chicken, 300g cooked basmati rice, 10g extra virgin macadamia oil

Meal 5 – 250g raw weight steak/lamb with 300g basmati rice

Intra – 30g EAA and 50g carb powder

PWo – 50g isolate and 50g carb powder

R days –

Meal 1 – 250ml egg whites, 1 serving TBJP superfood – 4 slices sourdough and grass fed butter

meals 2/3 – 175g cooked chicken, 300g cooked basmati rice, 10g extra virgin macadamia oil

Meal 4. 80g TBJP vegan whey – kept as just a shake as I usually have Arilena for all of these days so allows me to be flexible with her during the day

Meal 5 – 250g raw weight steak/lamb with 300g basmati rice – 2-3 x a week a clean free meal this will be [/quote]
Thanks Hilly 🤝🏽

[Ziyad]

January plans and onwards.

The goal is still to grow – body comp was good up until last week, looks a little off now but thats due to several days off plan and under eating and then a heavy day drinking thursday.

Ill not be 100% due to Wedding Monday/Tuesday either so will be 8 days were I have been a little all over.

So initially I will keep food as is but adjust training back to 4 days as has been the plan all along and back to higher volume. I must say I have really enjoyed the FB split 3 x a week and will come back to it.

Training will be

2 x chest/delt/arm sessions – Monday/Thursday

1 x leg session – Wed

1 x back session – Sat

Wed and sat sessions will switch depending on what I am doing with clients and travel etc.

Volume will be much higher in all sessions – Looking at around 12-14 failure sets for back and legs and around 18-20 sets for delts/arms and 15 sets for chest. Split between the 2 sessions.

Simply because I still want to prioritise these areas and due to me being unable to do any heavy pressing how I push these sessions doesnt accumulate the fatigue etc it may do in others.

Food will be as is currently as I asses how my body comp changes with the adjusted training – I should see a change here simply from the increases number of sessions per week and increases output.

Drugs – Still cruising

250mg test, 100mg primo – getting bloods done in 2 weeks.

GH – 6iu training days – 3iu rest days

Lantus – 20iu meal 1 training days.

Cardio – 15-20 minutes on every morning I can.

PWO cardio will be brought back in. -10 mins on stairs post all upper sessions

Ill probably cruise till end of January – I want to make sure my weight is holding around 230lb and in decent composition before I move to cycle – which TBF is was pre xmas so this should not be an issue – I may even see a little more than this.

i will then move to cycle which should see me hit 240lb plus in the best condition I have if all plays out as it should.

I have as usual a super busy year with work – clients will be competing almost weekly from April onwards all over the world and I will be travelling to a fair amount of shows – this will take priority over my own stuff when these trips happen as does time with Arilena which is all fine by me and as I want it but I will make good progress make no mistake

Could you give a breakdown of your training and rest day meals?

[Ziyad]

It’s a digestive enzyme, that is also a patented raw material , I will quickly explain what that means when something is a patented raw. The Ingredients are pharmaceutical grade and made under pharmacy grade conditions , we then sign a trademark licensing agreement with that pharmacy company ( biocore in this instance for digest pharma pro ) , to say that we will include their ingredient at the dose stated . What this means for the consumer is you are absolutely guaranteed the highest quality material on the market . Things that aren’t patented raws have literally no protection over them which means they could be anything at all and your operating off trust . This isn’t about trust , it’s a guarantee

It making a diff , for me, immensely , as I control every variable meticulously. For you , you tell me ? Do you control every variable so you can maximise progress

If you don’t , focusing on sleep and stress will likely impact digestion better than an enzyme

Thank you 🤝🏽