[Davide Gariboldi]

So I didn’t drop in weight today which initially I was surprised at but then stepping back and assessing the situation it’s not a surprise. Very tired, poor sleep and a huge leg session so inflammation is v apparent. Body weight stayed the same but I feel tighter my face has dropped a little and I’m very flat. So we decided to pull my evening cardio but hold off on the refeed until tomorrow’s rest day. We also agreed we would hold out longer and see how tight we can get now but feed only if really needed from now and try to seal stage condition. Spain is 3.5 weeks out and Denmark 5.5 so as I said no concrete plans for Spain but if I’m ready I’ll do it. So we will see. Tomorrow we run 450c no cardio and a sushi meal. Cal expects me to look my best yet Thursday. Hopefully he’s right haha.

Hi hailer! How CD d going buddy. I meet you in binous I m davide from Italy I was there training with my girlfriend. You stopped me cause I was wearing t jp clothes ahah.
Hope everything is well and I ll follow you in your contest Alicante and Denmark … stay focused👊🏽

[Davide Gariboldi]

hey buddy, i replaced it with extra content instead

Great mate, I saw the new e episode on you tube . You re doing a fantastic job. It will be the Bible of Bb for the next century😉

[Davide Gariboldi]

Quiet from me guys, sorry, been run down this week so had to sit out wed and thurs training

fri was back to it, 1-1 with Ronnie, we did no g.i stuff , focused on some closed guard work

today i did open matt, was great, 6 x 6 min rolls all with diff people , i was happy

did push straight after that

im still wheezing, but hopefully fully shake it soon.

…………

Corinne was very impressive , next one for her on the 23rd

Hi Jordan tonight I could not find the Webonair 19.30 GMT

[Davide Gariboldi]

Good morning ladies and gents

232.4 lbs this morning and check in day, sent pictures over to @Jordan_peters and @MeganSylvester visually softer due to drugs being out and body coming back around but from here we will get much better. Still only 5.5 lbs above stage weight and we are in 0 rush from here to drive up anything

Key is managing fatigue and managing this recovery phase effectively so body is primed and ready to grow in a good position to execute a 24 week push up phase. This means staying in shape to be able to use food and cycle when time comes. Blood work booked for 23rd then we can re assess if we are ready to go.

Feel epic and this is by far the best I have felt going into this phase so far. Just need to keep stress levels down and stay on top of a busy season ahead. Hopefully will have 4 clients at the Olympia this year 3 figure girls and 1 bikini so huge year ahead! Then main goal is me and meg qualifying in 2024 that is the dream and the ultimate foal

You both are doing a great job improving yourself and also the fret job done with clients.
I was watching your video on YouTube and I’d like to know if you bought or made by yourself the iced bath pool. I m using cold shower therapy daily post morning cardio for 7 minutes straight since last 3 year. I used the cold bath only if o have access to it in some Italian or Dubai spa. I’d like to have one like yours at home.. thank you

[Davide Gariboldi]

Update from me today guys

Bodyweight still only a few lbs over stage weight but I feel good, sleep is returning back to normal. Yesterday and today are first days on full macros, appetite is high that’s standard but food focus is 0 so happy. This is largely down to how I managed prep and my diet set up, @MeganSylvester is very much the same. It helps that we cook well and eat together and we are mindful of taking our time actually eating and chewing our food.

Push day on the cards today still de volume – will likely run de volume across every session before we turn up the heat.

Lying crucifix lateral

Low incline smith

High inc leverage press

Standing gym lecco press ( this may be dip or prime il see how it feels )

Incline cable fly

D handle prime bar push down

Overhead extension

Calf / abs

All sessions I have sent over to @Jordan_peters and he made relevant changes he felt was needed and they was extremely accurate.

Will update as I go along

Davide

Organic kimichi is extremely helpful for managing gut health

Peppers I mean peppers makes no diffence on colour, veg mix is mix of veg I make – it’s on my YouTube if you want to watch what it is it’s spinach and veg that digests well not broccoli or coli

Always sharp helpful answers from you Kuba. I go to YouTube and follow you there too. Thanks as always

[Davide Gariboldi]

Davide – Yes I am using 30 mg pre bed 0’ossues and it doesn’t increase blood pressure in my experience and countless clients using it I do not think it is possible – I use it for potentially reducing oxidative stress ( it has shown to work tremendously doing so )

I use any 10 mg I can order normally from I herb

Karol – I can’t see what you put buddy

Farbod – I am coaching my self alongside of Jordan and meg looking over everything I do.

Angel – I am using test prop as I have some left over from contest prep, no other reason test is test ester makes no difference. I will go back to e when I use up my prop.

Thanks mate. I will try myself right away.. I noticed you use kimchi. Do you use it for flavoring purpose (I like i it!) or it has some properties?
When you write 50 gr peppers you mean fresh red or yellow or green peppers? And as veggies mix do you mean the classic mix of broccoli cavil flower carrots etc?
Thanks so much. 🙏🏻

[Davide Gariboldi]

Tomorrow I will likely just go no carb to drop some water weight gained over being totally relaxed the past 2 days I had planned a lot for meg with all her favourite places in London.

Had a couple of naughty meals last night and then today breakfast lunch and going for evening meal tonight so only 3 meals but probably quite high in calories as had pancakes etc with breakfast and lunch lol

Soo tomorrow will go no carb Incase weight is up then re asses thrusday with first leg day back will likely get my bw down to as close to stage weight as possible.

Ended up 228 on stage day morning which is nice and could have been fuller.

Post show set up initial set up. Everything outlined macros attached on pic

Steps 8000 daily –

HITT WORK 1 session every 5 days stair master interval, 3 min level 7 warm up – 1 min level 14 ( work up to 15 which is max ) 90 seconds level 5 x5 rounds

10-20 minute fasted walk daily in day light fasted before I work .

Cycle – drugs

( first 2 weeks T4 150 mcg fasted

T3 37 mcg fasted )

Then

T4 100 mcg fasted

T3 25 mcg fasted

3 weeks run bloods and asses

Gh 2 iu am 2 iu post workout (add after first week)

40 mg test prop daily

40 telmisartan fasted

500 mg metformin with last meal

30 mg melatonin pre bed

400 mg L carnitine with pre workout

Diet

All weights are raw uncooked

M1 –

1 whole eggs 100 ml white

100g veggies

30g iso whey

10g walnut butter

100g cor 100g berries

M2

200g Venision steak

50g avocado

200g potatoes

100g pineapple

50g greens 50g veg mix

30g kimchi

M3 pre

200g Turkey

25 g avocado

125g rice

50g veg mix 50g peppers 30g kimchi

100g pineapple

Intra

20g mps max

25g sustain

200 ml coconut water

M4 post

100g cor 50g whey iso 150g raspberries

M5

220g prawn

25 g avocado

50g rice 50g greens 50g veg mix

50g peppers

M6

35g whey iso

100g fat free yoghurt

50g oats 25g cor

10g almond butter

150g mix berry

Rest day

M1

200g venison steak

50g kimchi

50g asparagus 50g veg mix

M2

200g Wild salmon

50g veggies 50g veg mix 25g peppers

M3

60g iso

100g cor

10g walnut butter

200g berries

M4

220g prawn

50g rice 50g avocado

50g green beans 50g veg mix

50g peppers

M5

200g Turkey

50g rice

10g mac nut oil or 50g avocado

50 g asparagus 50g veg mix

50g kimchi

M6

45g iso whey

100g fat free yoghurt

10g dark choc

100g cor 200g berries

Thanks for the thread mate… I d like to ask you if you use 30 mg melatonin before bed, correct? I spoke here in Italy with a brain doctor and he says over 5/7 mg melatonin can increse blood pressure? You think it could be possible? Lastly do u use melatonin at that dosage for sleep purpose?
BIG thank you, keep posting mate.

Ps do you use a brand with such as high dose of melatonin? Or do you buy directly made from the pharmacy ?

[Davide Gariboldi]

No it isn’t

T4 is the first port of call when it is deployed clinically, t3 would then be added if it was needed based of what t4 alone yields.

Add t3 if needed base it of your bloods

I d like to know why I’m europe we use t4 with t3 precontest. I worked with chad Nicholls George Farah John meadows Dave Palumbo and no one uses t4 with t3 in a precontest diet. I asked them and everybody told me the same thing. It s useless and it could mess you thyroid up. You will not be able to convert t4 to t3 because of low liver glycogen and cortisol and stress hormones. The only active hormone is t3. In Europe I still see combination of t4 and t3 and I don t know the reason behind this . No one’s the coaches above know either… somebody can explain me?
Thanks

[Davide Gariboldi]

I have the 3 concept 2 pieces atm to keep me occupied bud, the rower , ski and bike . I like those as I can look up times people do that are good and work my way towards them ? , I’m very keen to hit a 7min 2k ski and row , that’s a seriously legit time , it will take me a gd bit of work on them to get there ? , for me I need progress that’s tangible and comparable. I got as strong as I did because I wanted to be the strongest , on the concept 2 pieces you know where you need to be, to be legit fit ?

Yes mate I understand very well!!?

[Davide Gariboldi]

Great session today !

Body felt strong still which was a huge surprise , as this week I was a day late on my shot again ? , so it’s 150 test 2 x 75mg , that initially was mon/thurs, then I was a day late at some point and it moved to tue/fri , and now it’s wed/sat – so I’m not doing the best at taking 150 over 7 days, some weeks it’s been over 8 days , I feel great! Like mood , energy, fitness, everything feels spot on.

We finished the lower body work today with a 10k bike , it was on the matrix bike, which defo isn’t as horrible as the bike erg.

1-1 bjj tmo which Chris. I want to do guard retention stuff from the bottom , obv there are so many things I can do, but atm putting in work on just staying chilled at passing guard and guard retention I feel like will help me a ton atm ?

Hi Jordan I really love the progression hiit on the ROGUE assault bike Charles poliquin recommended to me: starting from 6 intervals of 40 second with 2 minutes rest, going up slowly until 60 seconds all out and 1,30 rest x12 intervals…. F@ck n insane. My 2
Cents?

[Davide Gariboldi]

Haha, I know some will think I’m being an asshole , but I’m actually just trying to help, by cutting through the bollocks .

– obsess over progressing your lifts across all rep ranges , with standardised form ( this is the be all , and end all, this is all that matters if you want to get big

– take your weight up 30-40 pounds from a legit stage lean baseline , slowly over 6 months

– over that period , use as little gear as you can , but also be realistic , you aren’t getting fucking massive on baby doses , but you just have to be patient , after a decade of use , you probably are going to have to take a gd hit , to get all time muscle

– food choices , there are no must eat foods , eat what sits well FOR YOU, make sure you move a bit through the day to help digestion

– volume , there are no must hit training volumes , what you will need is diff to me and that is diff to the next person, let your log book guide you – stuff you can’t progress , cut it out

– exercise selection, there are no must do exercises . Corinne built insane legs off squats , I personally don’t like the squat. James built a superb chest off flat barbell press, I personally don’t like the flat barbell press. Work out what is right FOR YOU ( if it feels gd, it’s right , it’s literally that simple. You do a set , you have no pain, pump in the target muscle , safely went to failure , and thought – fuck ye that was gd, keep that exercise in )

– these are the core principles , they are so so simple.

Bible

[Davide Gariboldi]

Anything else I’ve missed or you like feel free to add to discussion below.

Pycnogenol is incredible to prevent parquets build up, stopping foam cells formation

[Davide Gariboldi]

Davide thank you for sharing that! That’s really interesting as I didn’t know at all that could be a possibility, I’m glad that once they looked at yours deeper, it was free from any issue . I have mine tomorrow , and then I will post up the results , whatever they are

Thanks Jordan … good luck for today.?? looking forward to hear from you??

[Davide Gariboldi]

Cracker of a session today! James took me on some stuff I took him on some stuff , usual approach really , we just went at everything, worked our ass off ? , James looked fucking huge !

High incline smith x 7 x 17

Dips x 7 x 3

Incline prime x 6 x 5

Pec dec x 19 x 9

Facing out cable lateral x 13 x 5 x 4

Cable pushdown x 15 x 7

Cable overhead x 8

Prime lateral x 8 x 9 x 11

Front cable x 12

Calf raise x 13 x 19

Rope crunch rest pause 35-12-8-5

Food today :

80p 50f – salmon, prawn, chia seed, sunflower seed

60p 30f – iso pro , sunflower seed

30p 50c – eaa + stevia performance fuel

60p 200c iso pro , cream of rice

60p 130c 10f , beef, prawn , jasmine rice , chia seed

60p 168c vegan protein , cream of rice

Will find my energy balance to hold my weight at 260 until we have calcium score results

After much fucking around with Ed/Eod/e3d shots, using diff labs – I am very settled now on test prop, primo both from rohm, my digestion is gd! It’s absolutely no reflection on the other labs , I KNOW Sg and dimensions are 100 percent bang on so I highly advise those guys , just my digestion is a total asshole , but atm it’s settling which is gd .

I have done some random shots of gh before bed , but tentative because of my digestion as wanted to pin down what was what, it’s only been 1.8 iu of genotropin, and done that maybe 6 times over the last 19 days since starting back on mote bits . Will take one tonight and see how digestion is tmo from it

Hi Jordan I had my calcium score last year and it was scary high even if echocardiogram and electrocardiogram of the last 20 years were perfect. So my doctor put me on a coronary angiography. They put inside from my arm a camera and reached the coronaries in the heart area to look them from inside. They were perfectly free from blockage. Calcium score sometimes is not accurate as it s supposed to be.Guy Cisternino got the same false positive as me. My 2 cents
PS Thanks so much for your very informative posts that help bodybuilders to be healthier, and are truly life saver.