[D Gonza]

Hello sir, wanted to know your opinion regarding rebound phases after a prep as opposed to the slower reverse dieting style? I see a lot of American coaches who apply a more rebound style especially for bodybuilders looking to jump up a weight class. Is this something you prefer with your clients too? Thank you!

[D Gonza]

Hello sir!

Currently in a dieting phase, around 6-7 week out mark. I have implemented a refeed day of an extra 500 calories from carbs once a week every Monday. For the last two weeks my weight has dropped on the Tuesday morning weigh in, would you implement another refeed on the Tuesday and have two consecutive days? Or would implementing a refeed every 5th day as opposed to once every week be a better option? Thank you!

[D Gonza]

257 today so same weight.

Today is high day again, 800g carbs and arm training

Arms felt BIG today. So the extra carbs are definitely hitting

Upper body feels bigger this prep. Let’s hope it stays this way into the shows.

I’m posting an upper body shot on my IG later today if anyone wants to see what state I’m in : D

Nothing else to report. I’ll try remember to post the high day diet here too today.

Arm day was a superset day

Standing calf raises 5 x 10-20

Cable ez curls superset with ez bar push downs 4 x 8-15

High cable curls super set with double cable kick sides 4 x 10-15

Db hammer curls superset with close grip bench press 4 x 8-12

Rope overhead extensions superset with high hammer rope curls 3 x 10-15

Hi Sas hope you’re well

What are the main benefits you see from high days in prep? For both yourself and from what I’ve seen you like to implement them with your clients too. Thank you sir! [/quote]

Hey buddy , hope you’re well too

High days were quite a few purposes. Physiologically they kind of “wake up” the process of burning fuel / food / body fat so give things a boost.

They fill up glycogen stores , fluid stores etc so this helps maintain a high level of performance in the gym (which is key to getting in shape and staying big)

It’s never good to just stay in a calories deficit every for week and week. That’s what bikini girls do : D

So these high days help off set the aggressive deficit , giving up fuel both physically and mentally to continue progressing

[/quote]
Thank you v much really appreciate it !

[D Gonza]

257 today so same weight.

Today is high day again, 800g carbs and arm training

Arms felt BIG today. So the extra carbs are definitely hitting

Upper body feels bigger this prep. Let’s hope it stays this way into the shows.

I’m posting an upper body shot on my IG later today if anyone wants to see what state I’m in : D

Nothing else to report. I’ll try remember to post the high day diet here too today.

Arm day was a superset day

Standing calf raises 5 x 10-20

Cable ez curls superset with ez bar push downs 4 x 8-15

High cable curls super set with double cable kick sides 4 x 10-15

Db hammer curls superset with close grip bench press 4 x 8-12

Rope overhead extensions superset with high hammer rope curls 3 x 10-15

Hi Sas hope you’re well

What are the main benefits you see from high days in prep? For both yourself and from what I’ve seen you like to implement them with your clients too. Thank you sir!

[D Gonza]

Thank you very much!

[D Gonza]

Hi Ryan excited to follow along!

What’s your current training split? I can see you do upper lower but is it 2 on 1 off? Or set days of the week? Thank you

[D Gonza]

So t3 is on its arse and arguably it would be a good move to add in T3, However firstly how is rate of loss? How do you feel etc?

when you say prep does this mean you are prepping for a show?

If rate of loss is in a good spot, you feel fine and all is good with lots of space to reduce food and up output then possibly there is no need to add in t3 and t4.

However if your feeling sluggish and need to increase rate of loss etc then adding these in now would have a very dramatic effect here. Just be careful it doesnt run you flat and effect things more so.

100mcg t4

25mcg t3

Will have a big impact – I would then recheck these numbers after 4 weeks and see were those doses put you. You could go in with t3 at 12.5mcg but if you dont know how you will respond to it you may end up only slightly better than you are now

Thank you sir!

[D Gonza]

Hi Nath

Are you currently training upper lower 4 times per week? Or is it upper lower 2 on 1 off repeat? Thanks!

[D Gonza]

Hello sir

In an upper/lower split, where someone’s lower body is ahead of their upper, would lowering volume on legs to say 1 working set per exercise to allow extra recovery for upper body sessions be an option? So basically lowering overall leg volume to be able to progress your upper sessions more even though you’re keeping upper sessions the same volume wise. Thank you!

[D Gonza]

Hello sir

In a dieting phase, does higher estrogen affect actual fat loss in itself? Or would it only affect the look in terms of higher E2 carrying more water etc? Thank you!

[D Gonza]

Hello sir

What’s your opinion on the resistance profile of the cybex eagle pin loaded chest press as a second pressing movement after for example a smith press or Hammer strength press? Thank you!

You tell me brother

How does it feel for you ? Are you able to progress it after the smith ? [/quote]The resistance profile feels pretty even throughout each rep
It’s a bit hit and miss in terms of progression tbh. I’m asking as I recall seeing people use it after their main pressing movement in the past, and in time the prime machines where you can adjust the profiles are now being used more and more especially as a second pressing movement after a smith or hammer strength press
Thank you sir [/quote]

Even profile is fine just means you’ll need to rotate rep ranges

6-9’set 1 then 10-12 back off

This is where top set & back off set set up ( adjusting rep ranges comes into play perfectly ) [/quote]
Thank you sir

[D Gonza]

Hello sir

What’s your opinion on the resistance profile of the cybex eagle pin loaded chest press as a second pressing movement after for example a smith press or Hammer strength press? Thank you!

You tell me brother

How does it feel for you ? Are you able to progress it after the smith ? [/quote]The resistance profile feels pretty even throughout each rep

It’s a bit hit and miss in terms of progression tbh. I’m asking as I recall seeing people use it after their main pressing movement in the past, and in time the prime machines where you can adjust the profiles are now being used more and more especially as a second pressing movement after a smith or hammer strength press

Thank you sir

• This reply was modified 9 months, 2 weeks ago by  D Gonza.

[D Gonza]

Hello sir

What’s your opinion on the resistance profile of the cybex eagle pin loaded chest press as a second pressing movement after for example a smith press or Hammer strength press? Thank you!

[D Gonza]

Hi Kuba

Have you ever gone above 500mg Metformin per day? Or had clients do so? Do you believe there are any negatives to going above 500mg if you wanted optimal blood glucose control in an off season phase whilst running GH?

Thank you sir

[D Gonza]

Send us your full stack

Are you using t3/4 ?

Hi Kuba

Not using any T3 or T4. Never used thyroid medication before. Currently in a health phase running 300mg testosterone, 6iu GH and 750 SLU-PP-332

• This reply was modified 10 months, 1 week ago by  D Gonza.