[D Gonza]

So I’ve decided to start a new Log mainly because i feel like i’m starting a new chapter within bodybuilding. I have some huge announcements coming soon business wise which i’m soooo excited for. But the main thing being I’m now coaching myself, I Decided this around 3 weeks or so ago. Originally i was looking for a coach but ultimately i think what i was looking for in a coach doesn’t exist haha!! 

So the plan moving forward after last years showing is to have a good offseason now and see where i am then. If i feel ready to compete then i will compete towards the end of the year. Feedback from judges was as expected more back which i already knew.

My current set up – 

Training day food – 

M1 – 2 Whole eggs, 2 turkey bacon, 2 english muffins, 100g pineapple

M2 – 70g oats (or 60g Jasmine rice), 40g Whey (or 130g chicken), 20g Dark choc, 100g Berries

M3 (pre) – 100g Cor, 40g Whey, 20g Dark choc, 100g blueberries

Intra – 25g Eaa, 10g glutamine, 10g creatine, 30g performance fuel

M4 (post) – 100g Cocopops, 40g Whey, 80g Banana

M5 – 130g 5% fat Beef mince, 300g potato, 100g pineapple 

Rest day food – 

M1 – 2 Whole eggs, 2 turkey bacon, 2 english muffins, 100g pineapple

M2 – 50g oats (or 40g Jasmine rice), 40g Whey (or 130g chicken), 20g Dark choc, 100g Berries

M3 250g 0% fat Yoghurt, 20g peanut butter, 100g blueberries

M4  – 120g Chicken, 250g potato, 100g pineapple

M5 – 130g 5% fat Beef mince, 80g pasta, 50g passata, 50% less fat cheese

Training set up

Monday – Back

Tuesday – Quads

Wednesday – Rest

Thursday – Back 2 (with hinge)

Friday Delts/ Arms

Saturday Hams/Glutes (+ 1 Lat exercise)

PEDS- (2 weeks in to cycle)

TRT – 3mg fem test per week 

Primo – 30mg per week

T4 – 100mcg per day 

500mg metformin per day

40mg telmisartan per day 

Something I’ve ignored for sometime is a structural issue i have called Pectus Carinatum – Basically this is asymmetrical Ribs/ chest wall. So one side of my ribs/chest sit higher than the other so any back, chest, bicep/tricep movements feel different from one side to the other meaning i have to slightly off set this in some movements. It’s not something that can be fixed so ultimately i have to work round this (i’m still learning this)

I’m starting a Instagram broadcast channel which will cover this a little more & i will also be posting my progress updates there too so if you’d like to follow along head to my instagram.

Excited to take you all on the journey of coaching myself, Hope you guys enjoy!!

Hi Kamara hope all is well!

Did you see someone who told you about this structural issue? And have you started the broadcast channel on your instagram I have tried searching it but can’t find it!

Thank you!

[D Gonza]

Hello sir

Do you alter training for yourself and clients when in a dieting phase? Eg taking out drop sets, rest pause sets etc deeper into a dieting phase? Thank you !

[D Gonza]

Hi Meg hope all is well

What dose of clen are you using this prep? And what is the maximum dose you would use for yourself and your clients? Thank you very much!

[D Gonza]

Hello sir, I’ve tried to find the post you made on instagram but can’t find it atm. How many caps of the Omega pharma pro are you currently taking per day? Thank you very much!

[D Gonza]

Thank you sir!

[D Gonza]

Would love to hear your opinions is possible! Thank you @Hilly @kuba1000@hotmail.co.uk

[D Gonza]

Hello sir, in your opinion does nolvadex/tamoxifen have a negative impact on one’s bloodwork if they were to take 20mg every day for 8-10 weeks? Sometimes despite having estrogen and prolactin in range I do feel slight nipple sensivity on one side. Thank you!

[D Gonza]

Hi Kuba, from your research and looking at clients blood work, do you think tamoxifen had a negative impact on one’s lipid profile or blood work in general? Thank you sir!

[D Gonza]

Hello sir, just watched your YouTube video. What brand of red krill oil do you currently use? Thank you!

[D Gonza]

Hi Kuba! Alongside omega Pharma pro do you personally take any krill oil? If so what brand do you use? Thank you very much sir!

[D Gonza]

Hi Kuba hope you’re good, thank you for making this Q&A . Regarding cable stacks I know you have the best kitted out gym in the UK, which narrow cable stack would you say is the best in terms of weight that you have ever used? Where you’ve not had to add extra weight to the stack for pretty much any presses, cable rows etc. thank you!

Atlantis is heaviest. Absolutely nobody can stack it with decent form for anything lol [/quote]
Perfect thank you!

[D Gonza]

Hi Kuba hope you’re good, thank you for making this Q&A . Regarding cable stacks I know you have the best kitted out gym in the UK, which narrow cable stack would you say is the best in terms of weight that you have ever used? Where you’ve not had to add extra weight to the stack for pretty much any presses, cable rows etc. thank you!

[D Gonza]

Hi Hilly have read your whole log and learning a lot so thank you for the info you put out! From what you have experienced and also seen with clients, which out of the two test or npp would you say increases your estrogen more? For Example would 600test on its own or 300 test 300 npp which would see you have lower estrogen? Hope that makes sense, thank you sir!

Hello my man – it is my pleasure.

so from experience test plus nandralone seems to aromatise more in most than just test.[/quote]
Thank you!

[D Gonza]

Hi Hilly have read your whole log and learning a lot so thank you for the info you put out! From what you have experienced and also seen with clients, which out of the two test or npp would you say increases your estrogen more? For Example would 600test on its own or 300 test 300 npp which would see you have lower estrogen? Hope that makes sense, thank you sir!

[D Gonza]

Hi Kuba thank you very much for having this thread open have learnt a lot from you. I am currently on 300 test and 540 primo, want to introduce NPP or EQ at 150 per week. If you keep on top of RBC count if needed with blood donations for EQ, or use Vitamin B6 P5P for prolactin with NPP? Which would YOU suggest going with to build muscle. Thanks very much!

I’d just increase test and add more primo

Neither builds more muscle imo – they all do same, npp will just make you hold water that can aid in performance but realistically when you go into close to a gram dosages I’d stick to test and dht

You get the least sides – 0 issues with controlling e2 – adding nandrolone or eq is like asking for issues either with bloods or aromatisation

I’d go up 50 mg test and take primo to 700

You’ll get a lot more from that than adding eq or npp imo –

Npp is an option situationally yes but that’s something I’d probably look into with big boy cycles when dht is high high. [/quote]
Thank you very much!