[Emil Borel Rasmussen]

Tusind tak må prøves ????

Lad mig vide om du kan lide det????[/quote]
Hey man, could you list your current diet meal by meal? And current OTC Supplements? Thanks [/quote]
Hey Juan! This is my current diet and supplements:
Training day:
Pre workout meal:
45g whey
120g cream of rice
10g dark chocolate
1 cookie
Intra: 30g carbs (15g on leg days)
40g EAA/pepto pro
10g glutamine, electrolytes
Post:
30g whey isolate
100g chicken
120g cocopops
1 bagel, 10 g jam
M3:
200g chicken
110g pasta
50g passata
M4:
75g oats
30g whey isolate
120 ml egg white
2 whole eggs
1 english muffin
20g almond butter
M5:
200g turkey
300g sweet potatoes
2 caramel rice cakes
M6:
1 bagel
225g lean mince beef
Rest day:
M1:
250g steak, veg
M2:
250g chicken, veg
M3:
50g isolate
75g oats
100g fruits
M4:
220g chicken
1 bagel
M5:
220g turkey
300g white potatoes
M6:
40g whey iso
350g fat free yoghurt
20g almond butter
300g berries
Supplements:
b vitamin complex, curcumin, omega 3, magnesium, zinc, vitamin C, glutamine, NAC, inositol, apple cider vinegar, electrolytes, creatine, taurine, glycine, Greens powder, chromium with carb meals, ALA with pre and post meal, kidney stack and heart stack
[/quote]
Hey bud, do you notice any difference using peptopro? It’s quite expensive. And brand of eaas, hbcd and greens that you use? [/quote]
I like the consistency over EAA but only bought it because I ran out of EAA and the EAA wasnt in stock.
I buy from bulkpowders mate, they have some really good offers often![/quote]
Do you take any supplements for digestion now that you are pushing the food? Like digestive enzymes or probiotics [/quote]
No my digestion is fine!

[Emil Borel Rasmussen]

Tusind tak må prøves ????

Lad mig vide om du kan lide det????[/quote]
Hey man, could you list your current diet meal by meal? And current OTC Supplements? Thanks [/quote]
Hey Juan! This is my current diet and supplements:
Training day:
Pre workout meal:
45g whey
120g cream of rice
10g dark chocolate
1 cookie
Intra: 30g carbs (15g on leg days)
40g EAA/pepto pro
10g glutamine, electrolytes
Post:
30g whey isolate
100g chicken
120g cocopops
1 bagel, 10 g jam
M3:
200g chicken
110g pasta
50g passata
M4:
75g oats
30g whey isolate
120 ml egg white
2 whole eggs
1 english muffin
20g almond butter
M5:
200g turkey
300g sweet potatoes
2 caramel rice cakes
M6:
1 bagel
225g lean mince beef
Rest day:
M1:
250g steak, veg
M2:
250g chicken, veg
M3:
50g isolate
75g oats
100g fruits
M4:
220g chicken
1 bagel
M5:
220g turkey
300g white potatoes
M6:
40g whey iso
350g fat free yoghurt
20g almond butter
300g berries
Supplements:
b vitamin complex, curcumin, omega 3, magnesium, zinc, vitamin C, glutamine, NAC, inositol, apple cider vinegar, electrolytes, creatine, taurine, glycine, Greens powder, chromium with carb meals, ALA with pre and post meal, kidney stack and heart stack
[/quote]
Hey bud, do you notice any difference using peptopro? It’s quite expensive. And brand of eaas, hbcd and greens that you use? [/quote]
I like the consistency over EAA but only bought it because I ran out of EAA and the EAA wasnt in stock.
I buy from bulkpowders mate, they have some really good offers often!

[Emil Borel Rasmussen]

Tusind tak må prøves ????

Lad mig vide om du kan lide det????[/quote]
Hey man, could you list your current diet meal by meal? And current OTC Supplements? Thanks [/quote]
Hey Juan! This is my current diet and supplements:
Training day:

Pre workout meal:
45g whey
120g cream of rice
10g dark chocolate
1 cookie

Intra: 30g carbs (15g on leg days)
40g EAA/pepto pro
10g glutamine, electrolytes

Post:
30g whey isolate
100g chicken
120g cocopops
1 bagel, 10 g jam

M3:
200g chicken
110g pasta
50g passata

M4:
75g oats
30g whey isolate
120 ml egg white
2 whole eggs
1 english muffin
20g almond butter

M5:
200g turkey
300g sweet potatoes
2 caramel rice cakes

M6:
1 bagel
225g lean mince beef

Rest day:

M1:
250g steak, veg

M2:
250g chicken, veg

M3:
50g isolate
75g oats
100g fruits

M4:
220g chicken
1 bagel

M5:
220g turkey
300g white potatoes

M6:
40g whey iso
350g fat free yoghurt
20g almond butter
300g berries

Supplements:
b vitamin complex, curcumin, omega 3, magnesium, zinc, vitamin C, glutamine, NAC, inositol, apple cider vinegar, electrolytes, creatine, taurine, glycine, Greens powder, chromium with carb meals, ALA with pre and post meal, kidney stack and heart stack

[Emil Borel Rasmussen]

Tusind tak må prøves ????

Lad mig vide om du kan lide det????

[Emil Borel Rasmussen]

Hvor køber du cream of Rice henne mester jeg kan ikke finde det nogen steder :-)!.

Jeg laver det skam selv! Jeg knækker riskiks helt ned til smulder og så en gang kogende vand henover. Tilføj salt, whey, evt kanel og sødemiddel, og så smager det faktisk ret godt!

[Emil Borel Rasmussen]

It’s been 10 days since last update!
So not much have changed, food has gone up again but I am still sitting at 207.6 today, so same weight as three weeks ago but strenght is progressing.
Got myself a niggle in the shoulder so am going to get that worked on on sunday.
Cruise has started and Kuba wants me on 300mg so that I will do.
I spent this friday-monday in Rotherham training at Ultraflex and attending the Muscle Camp held by Jamie, James and Kuba!

[Emil Borel Rasmussen]

Soccer season is upon me again, had my senior debut today and played really well, very happy with my performance even tho we lost the game. I was very surprised by my physical performance so that’s awesome!
The rest of the day will be spent resting and celebrating my Fiancée’s birthday tonight. So off plan meal it is but I think I’ve burned that through 90 mins soccer game and the 30 min warm up. Expecting a drop in bodyweight tomorrow

[Emil Borel Rasmussen]

Crazy progressions today on density day even tho only Got 2 sleep cycles in today! Progress on every single set of the workout, some both weight and reps! So happy. Bit late on meals today so I’m going to split one meal across the rest so only 5 meals today, it’s 18:30 and just getting meal 2 in now

[Emil Borel Rasmussen]

Awesome mate. Glad the tips help !
____________________________

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Instagram – @deanstm

Supplement Needs Discount Code – DRDEAN or TRAINEDBYJP

“When you feel like giving up, remember why you started in the first place”

Thank you, it certainly did! Managed to get 8 hours and 30 mins with 94% quality the day after. It was awesome! Switching around to day back to day time I just woke up after two sleep cycles, getting up was a little tough but now I’m up feels fine!

[Emil Borel Rasmussen]

Hey guys.
Working Night shift is going alright, sleep is decent. It’s my first time ever working Night shift so I’m very happy with how good I managed to switch around. Thanks to @drdeanstmart
Weight was holding at 207.2 so Kuba increased food today. One whole egg, 1 slice of bacon, 20g cream of rice pre and post, 100g sweet potato and 100g fruit was added to training days.
Added to rest days was just 100g fruit last meal.
Macros for training day and today’s sleep attached

[Emil Borel Rasmussen]

Today’s an early shift for me started at 9 AM, usually I’m working 2 PM – 10 PM or even midnight. So I’m training late today which I usually don’t prefer, I’m off today at 6 PM and then a family birthday before training density probably around 9 PM…
Starting this sunday I’ll be working night shift the next two weeks. Shifts will be 10 PM – 6 AM. I definitely will be listening to Dean’s knowledge on how to not fuck myself up! Last weeks on cycle now I don’t wanna waste it!

[Emil Borel Rasmussen]

Alright guys back home since monday Night and been back on plan since. Looks like I did gain a bit of weight, I was 207.2 this morning after two days back on plan. I think it’s mostly fullness tho as training has been insane and looking from pictures I dont see a big change in condition.

[Emil Borel Rasmussen]

So after adding more food again bodyweight took another dip. I’m now below 200 lbs again checking in with Kuba today at 199.7!
Pictures from check in.
Will be flying out to Rome tomorrow morning for last vacation, just 3 nights away with my girlfriend so same as Spain trip I’ll stay sensible and not ruin anything.

[Emil Borel Rasmussen]

Jetlag still has me proper fucked, there is absolutely no rhytm right now. Food increase again, so meal plan right now is this:
Training day m1

50g oats
30g whey isolate
120 ml egg white
1 English muffin 2 slice bacon 1 whole egg

M2
200g turkey
200g sweet potatoes

M3
200g chicken
80g pasta

Extra pink salt here
M4 pre
100g cream of rice
45 g whey isolate
10g dark chocolate

Intra
40 g eaa
15g cyclic dextrose leg day ( upper body 30g )
10 g glutamine
5 screws pink salt

Post m5
30g whey isolate
100g chicken
100g cocopops
1 bagel 10 g jam

M6
40g whey iso
250g fat free yoghurt
20g almond butter
200g berries

Rest day

M1

50g isolate
75g OAts
100g fruits

M2
220 g chicken

M3
220 g chicken
1 bagel
M4
220g steak

M5
220g turkey
150g white potatoes

M6
Same as training day

Hopefully I’ll be able to get some sleep tonight! Legs today ????????

[Emil Borel Rasmussen]

So yesterday I arrived back in Denmark, still really havent slept more than a few bits here and there, really struck by jetlag this time. Spent 4 hours in bed not able to fall asleep so just decided to start my day and go train! Had an awesome session.
Weight said 201.9 today so down again! I think it’s time for more food, but will see what Kuba thinks. Pics from post push session today