[Haider Mehdi]

Good day today. Up early for an hour walk to get a chunk of steps done. Worked a little then down for the hotel breakfast for my usual egg whites, whole egg and toast. Decent to get it just how I like. Then shower and down to the pool for a few hours with the kids. Played and enjoyed with them. Then we went home I hit the gym. Smashed a pull session and then cardio post workout. Back home food and chill. Little more work and bed. Busy rest day tomorrow with check ins, calls and haircut but definitely do need a rest day im bartered. Kids back to school tomorrow too so it’s early start for the fam.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

Trained early today and tbh felt super tired so didn’t have the best session. I also trained in binous so kit was different and that obviously didn’t help either. Then home eat and took the family to a hotel to have some chill time. Had a v sensible off plan meal and just going to sleep now. Pull tomorrow to end the training for the week and a rest day Monday. Looking forward to having some time with the kids tomorrow just need to get up get some movement and work done first then will chill until gym. But I do feel v tired so will just assess everything tomorrow morning before I make this concrete

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

Also do you do any cardio right now or do you just do daily steps?

If you do cardio what machine and HR do you stay at?

I do 20min stairs everyday but I don’t track hr[/quote]

Nice! Do you always do the stairs fasted or post workout? [/quote]
I do it fasted unless I have to change my day around and can’t then I’ll do it post workout

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

Don’t change anything and fight to keep your numbers up buddy

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

I’m with hilly exactly the same 16-20 weeks

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

Leg day was hard today. I matched all numbers but you know when it just doesn’t feel great. It was a bit sticky. Knees were sore etc. but it went well overall. I sent it. Gonna hurt in the coming days. Tomorrow we go hotel to chill with the fam for a little staycation so gonna get training done early and chill for the rest of the day which will be nice. Well apart from work of course. Then onto pull as normal Sunday even though we’ll be at hotel most the day.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

Also do you do any cardio right now or do you just do daily steps?

If you do cardio what machine and HR do you stay at?

I do 20min stairs everyday but I don’t track hr

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

Also are you coached by Calum still

No I’m currently not with calum

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

Hey haider just curious what your diet plan and meals look like right now?

Hey Nick.

Currently
Training day
200 sourdough, 300g egg white, 2 whole eggs
250 rice 200 chicken
250 rice 200 prawn
85 cor, 20g dates, 70g banana
300 rice 200 salmon
100g cor
40 whey, 50 yogurt, 300ml almond milk – creami
300g watermelon.

Rest day only change is 250 rice in the salmon meal and removing the 85g cor meal

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

So for one of the first times ever I had to have an impromptu rest day. Which is super annoying. Missing training is not fun but I just had no choice I was working and I couldn’t leave it until it was done. Sat for hours absolutely killed me. So means legs tomorrow now, push Saturday and then pull on Sunday rest Monday and just lock that in.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

I would never just pre determine that I’d need an ai. Worst case you run the cycle and if you feel anything in the way of sensitivity add it in. If you’re self aware you’ll easily catch it early enough to prevent any issues.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

You need to try and see buddy. See how your e2 changes if at all.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

Defo wouldn’t risk it if I was you.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

Push today because of the switch and it was a v v good session. Strength was up. Pump was awesome. Felt very good during the session. Outside of that been a quiet day in terms of work ready for 2026 to get back to it full throttle. Looking forward to seeing the new year in. Hope everyone had a good New Year’s Eve whatever you got up to.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Haider Mehdi]

Pull today swapped for push like I said yesterday to train with my client and was a very good session too. Feeling however a little run down. Tired, very thirsty and a constant headache all day too so not felt good. But nonetheless training has been good. Will get to sleep soon despite it being stupidly late and see how I feel tomorrow and assess what to do in regards to training.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.