ZR
Forum Replies Created
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Check in day for me today
Food has stayed the same only adjustment is taking lantus to 20iu and adding in 5iu nova rapid pre and post workout
Hit chest and shoulders today . Numbers are progressing so it’s been productive
Could you share current diet setup when you have a chance please?[/quote]
Will do this tomorrow of full set up [/quote]
Checking in to see if you’re still willing to share the setup. -
Check in day for me today
Food has stayed the same only adjustment is taking lantus to 20iu and adding in 5iu nova rapid pre and post workout
Hit chest and shoulders today . Numbers are progressing so it’s been productive
Could you share current diet setup when you have a chance please?
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Rest day – sore very sore lol but it is what it is today has been a tough day, productive one but a tough one, pain is pain it’s what we do just need to crack on.
275 will hold and get better
Diet update
All weights are raw uncooked
M1 –
125g venison
3 whole eggs
50g mushrooms 30g peppers
150g rice
150g blueberry
M2
125g Venision steak
100g haddock
400g potatoes 60g rice
100g pineapple
50g asparagus 50g mushroom
25g kimchi
M3 pre
40g whey isolate
160g cream of rice
100g pineapple
100g banana
15g raisins
Intra
25g mps max
70g performance fuel
200 ml coconut water
M4 post
170g rice flakes or cor
150g blueberry
60g whey iso pro
10g raisins
M5
100g turkey or 150g prawns
100g wild salmon
100g rice
50g asparagus green beans 25g mushroom 25g peppers 25g spinach
30g kimchi 50 pineapple
M6
50g whey isolate
120g fat free Greek yoghurt
90g cream of rice
10g almond butter
8g dark choc
200g mix berry
Rest day
M1
60g iso
125g cor
100g strawberry
100g blueberry
20g dark choc
Or pancakes – same macro
M2
225g turkey 30g avocado
80g rice 50g pineapple
50g spinach 30g mushroom
50g veg
M3
125g venison steak
200g low fat sourdough bread
100g blueberry
50g asparagus green beans 50g mushroom
30g kimchi
40g avocado
M4
225g Turkey
80g rice
30g avocado
50g pineapple
50g spinach 25g mushroom 25g peppers 25g spinach
M5
100g Wild salmon
200g prawn
80g rice
50g pineapple
50g spinach 25g mushroom 25g peppers 25g spinach
8g olive oil
M6
50g whey isolate
120g fat free Greek yoghurt
90g cream of rice
20g almond butter
10g dark chocolate
200g mix berry ( strawberry / blueberry )
Any anabolic progressions along side food increase or ancillaries like insulin implemented?
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9 weeks 4 days out. 264 lbs today so clawed back just under 2 lbs since Chris put the food up 3 days ago
I feel tighter but not as flat. Feel better in the gym too
Yesterday was chest day ,mediocre session. Hard to find a solid connection due to being flatter but strength is good and I still felt big so it’s all good
Rest day today . Lower food + 60 minutes
Cardio
Chest and Calves yesterday
Standing calf raises 4 x 8-15
Flat smith 3 x 6-10
Incline smith 2 x 8-12
Decline machine 2 x 6-10
Incline machine 2 x 6-10
Cable fly 4 x 6-15
What cardio modality are you using?
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Afternoon guys. Best push session yet! Up to 6 plates (+ a biscuit) on the Atlantis incline for 8 which is the strongest I’ve ever been on there.
Plan for foreseeable, keep the strength where it’s at as we go to a cruise for 2 months from Feb, hold the bodyweight above 250lbs and then it’s an 8 week push up before prep begins in June.
Current cycle:
750mg Test E
800mg Primo
300mg NPP
8iu GH
50mcg IGF1 (training days)
Tomorrow is pull/hams so let’s hope the strength rolls into that session aswell & the lower back pls stay clear!
How/when are you using the IGF?
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Managed to get bloods taken at a clinic today and had the results within 4 hours so have got the green light from Martin to crank the cycle up and start offseason officially
Cycle wise will be running from Monday
700 test e
500 eq
400 mast e
12.5mg aromisan e3d
Hgh 4iu am / 4iu pm
T4 100mcg
igf-des on leg days
Given your previous coach, I’m assuming eq hasn’t been used at least in years. Have you had prior experience with this? I know many are now using this as it manages estrogen very strongly for some. Curious if this is something Martin likes or just wanting to try something new? Excited to follow this progress!
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Wed – 228lb
No cardio done and no training – We had a christmas family soft play meet up this morning – then i worked until it was time for Arilena gymnastic Christmas show which was awesome.
training this week will be Thurs and Saturday –
5 meals in today
How’s the sex drive issue troubleshooting going?
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Another restless night sleep and night sweats last night so woke up groggy
Got client work done and then headed to the gym
Trained pull today and played around with a few exercises that I enjoyed still feeling a touch fragile in sessions but only 3 days post show so to be expected
Tomorrow will rest and take the little one out for Christmas on the polar express train (most likely sleep haha )
Hope you get some sleep on the train lol!
Could you please keep us updated on cycle changes or how things like thyroid/clen and other things are tapering out or dropping. Much appreciated and very curious to see the approach taken!
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Show day for me today
Took 4th in the supers sharpest I’ve looked and managed try a new peak which worked very nicely
Post show have consumed a fair amount of food but back to it tomorrow
Will hit a leg session
Was considering going to Mumbai but visa could take up to 10’days
Solid look in this last one mate. Looking forward to following your off season with Martins guidance
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I take in 3000 mg daily, taking PEDs and training depletes magnesium levels, RDA is very low and lower than it should be.
Almost everyone should be taking in more magnesium than they do
Could you please layout how you take this through the day dose/timing?
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How is the prep going compared to previous preps as I know this is a new coach for you?
What’s standing out as differences? Good and bad.
Some prompts:
Has food gotten this low before? How are you feeling on the higher dose of thyroid, is this a new approach?
Looking good man!
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Last session of the week wrapped up this morning, with a big back session going down!
Close grip lat pulldowns – 1 working set, 8-12 + forced and negative reps
Conventional t-bar row – 1 working set, 8-12, 1 back-off set, 12-15
Chest supported t-bar row (upper back bias) – 1 working set, 8-12 + forced and negative reps
SA DB rows – 2 working sets, 8-12
Deadlifts – 1 working set, 6-10
I’m still not seeing a need to push volume here just now.
I checked in with Nick this morning, we’ve agreed to push primo again, so the current stack looks like this;
Test E – 750mg/week
Primo – 600mg/week
GH – 6IU/day (pre-bed)
Lantus – 20IU/day
Humalog – 10IU pre-workout
On top of the primo push, we’re adding in 50g of carbs to the training day.
Hi Andy, do you utilize any AI in this setup?
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No doesn’t look appealing enough for me to add another health supp , im sure it has benefits , but I have my health bases covered , I won’t keep adding unless I deem something extremely worthy
Do you utilize all your supplements at dosages on the label? Curious if there’s any you double up on or maybe even don’t use. I know Luba for example uses some extra vital, love, and omega. Appreciate your time big man. Hope you are well.
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Back and hamstrings ticked off today
No cardio just 12k steps
Refeed day 1
Macros
P:250
F:88
C998
Tomorrow another day filling up but rest day from the gym and 45 mins cardio
You’re looking good man. Not gonna lie, selfishly excited to watch you go into off season with Martin after the show(s).
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Push day, weight holding there about, no need to rush we are seeing perfect rate of gain so far of around 1/1.5 lbs per week so it is moving a lot at a perfect rate.
Training performance is flying and bloods have just come back in a tremendous place, cholesterol improved since last lot I’m currently doing 5 lover heart 5 heart care pre bed and usual 10g omega daily. It all adds up imo and makes a huge impact.
Todays session
Y raise 3
Fly 2
Incline dumbbell 3
Flat press 2
Narrow grip press 2
Overhead extension 3
Behind back lateral into press up 3
Glad to hear the bloods are looking good man. What is the reasoning for taking all pre bed vs split? Cheers