[Joe]

Whenever I get issues I run 1mg of each as close to the affected site as possible

Joe Gann

[Joe]

Week 3 of the off season begins
Sat at 124.6kg after the food increase
Current macros are

New totals
TD
Cals 4920
Protein 319
Carb 794
Fat 52

RD
Cals 4163
Protein 332
Carb 567
Fat 63

Cycle has increased to
Test 1,200mg
Primo 1,000mg

Flew to Marbella today for my first holiday in 4 years. Goal of this week is to spend quality time with Hope and have some downtime

We will still be training and eating semi on plan but enjoying some meals out

Will come back fresh mentally and physically ready to kick off this big off season ahead

Joe Gann

[Joe]

If you’re running FBEOD I wouldn’t programme a deadlift in every single session it will be pretty damn taxing and hard to recover from. So nothing stopping you alternating between deadlifting and ham curl with a hyper. I wouldn’t remove the ham curl completely you will get more direct hamstring stimulus in comparison to a deadlift

Joe Gann

[Joe]

Off season week 2 is underway and food has been increased today due to hovering between 122-123kg. Want to see bw trend up now and push into the 124s over this week

Body is incredibly productive right now with food. Feels like I am firing on all cylinders and super sensitive which is exactly what I want and was the goal for this mini cut just gone

New totals
TD
Cals 4920
Protein 319
Carb 794
Fat 52

RD
Cals 4163
Protein 332
Carb 567
Fat 63

Joe Gann

[Joe]

On top of all the amazing tips above I have found injectable glutathione to be super helpful

Joe Gann

[Joe]

Off season 2.0 week 1 is done!
Haven’t been able to access the forums so I will you a rundown

Weighed in today at 123.5kg

Training day totals
Cals 4703
Protein 317g
Carb 735g
Fat 55g

Rest day totals
Cals 3933
326g
529g
57g

AAS
Test 1,100mg
Primo 1,000mg

A 300 calorie bump training day and 400 calorie bump on rest day

Goal of this off season just like the last is give me a long runway of progression allowing me to stay in a surplus, growing, super productive and continuously building quality tissue across the next 22-24 weeks. Doing a long push up takes patience with a long term vision. My last push was incredibly successful so I want to replicate that but execute it even better as always with constant learning and evolving as an athlete

Take it week by week and without a doubt this will go up steadily across the next coming weeks as bodyweight has pretty much held and I look leaner from additional fullness. I will eat to my needs, protect appetite and not bottleneck myself with excessive feeding straight out the gate. I will then finish this off season in half decent condition so my next prep is absolutely seamless. Keeping food high and protecting all the new tissue by maintaining training performance

Bodyweight held all week looking fuller and tighter, so Kuba gave me 2 refeeds this weekend to push on some fullness off the back of the mini cut ending and has certainly done the job up 1kg up the physique has come alive

Will see how the BW trends in the new week and go from there

Joe Gann

[Joe]

No issue at all with mixing oils

Just don’t mix peptides as certain ones have different PH levels

Joe Gann

[Joe]

What did your testosterone come back as? That seems strangely low for that ratio of test to EQ

Joe Gann

[Joe]

Mini cut DONE
Fasted shots this morning at 122.4kg

10 weeks of fat loss without a single nutrition or output adjustment since week 1

First half of the mini cut was a cruise, then the blast was introduced half way in when I got good bloodwork back

Last off season push after my last show October 2025 started at 111.6kg

The mini cut setup throughout was
TD
Cals 4436
Protein 335g
Carb 648g
Fat 56g

RD
Cals 3533
Protein 332g
Carb 432g
Fat 53g

No cardio and steps 11k
Clen at 40mcg

The first off season adjustment that begins today will be
TD
Cals 4687
Protein 316g
Carb 732g
Fat 55g

RD
Cals 3933
Protein 326g
Carb 529g
Fat 57g

Clen removed

We will start here see how the body responds and go from there alongside a cycle escalation

Incredibly happy with the progress of the first push, so time to ramp things up and take the physique to the next level with this next 22-24 week push

Joints are happy, body is fresh, condition is perfect to embark on a very long productive off season to get me to where I need to be to compete in the open superheavyweight division next year

Feel like a kid at Christmas getting this started, I am so ready. Feels quite weird ending a diet with no real monumental moment to finish like a show

Seeing how this diet has gone makes me realise how different future preps are going to be. I know damn well the next time I complete I will be bringing condition to the stage that you rarely see in open nowadays

Bring it on

Joe Gann

[Joe]

Last day of the mini cut DONE
Also had a kilo gram drop from yesterday to 121.6kg. Good timing

That’s 10 weeks of fat loss done
13-14kg down without a single nutrition or output change and many refeeds. A very different diet indeed

Like a kid at Christmas excited to get into the next off season push tomorrow

I will run through my set up once everything is confirmed with Kuba once I check in

Time to get massive

Joe Gann

[Joe]

122.8kg this morning
Mini cut ends on Sunday
Slight bodyweight spike from legs still being battered and also I’d imagine the shift in cycle by dropping mast and upping test

Great upper session today, whether it’s placebo or not as it’s only been a week but joints feel way way better with this cycle adjustment so definitely the right call for this next push

Counting down the days to start this next off season push now

Joe Gann

[Joe]

Hi Jack, whether you should be ending your diet now will be dependant on whether you are lean enough to start a long push up phase. The leaner you are, the more responsive you’ll be and also the longer the amount of time you can spend growing productively. Aim to be sub 10% body fat in my opinion. Full rig of abs, quad satiations etc. Losing some strength during a diet as long as it isn’t drastic shouldn’t necessarily be the reasoning to stop, you are losing body weight, therefore losing stability. Weight moves weight, this doesn’t mean you are losing muscle unless it is drastic. Once your diet comes to an end and you go into a health phase, you could bring cals up by 250-300 all through carbs, doesn’t need to be excessive as drugs are coming down. Goal will be still to be super lean for when the health phase is done and you then start your off season blast in great condition fresh and ready to push

Joe Gann

[Joe]

122.0kg today
A few days left of this mini cut let
Simple day. Got work done super early as waking up early now 4:30am Ish. Was done by mid day then just chilled on the sofa for the most part other then steps. Absolutely smashed from big legs yesterday was certainly needed.
Early night tonight, upper tomorrow. Let’s get it

Joe Gann

[Joe]

I’d do anything more than 0.1mL IM

Joe Gann

[Joe]

From my experience it stings for a very short period of time as it goes in then it goes completely after never had any extended soreness or lumps from it at all. Store mine room temp

Joe Gann