[Joe]

126.4kg today
Checked in with Kuba and due to the 2kg drop this week and visuals improving with not only condition but a touch of fullness from the blast going in Monday food and output is staying the same

Excellent upper day today, slight change in my set up to reduce volume during the diet as upper was actually quite hard to maintain intensity towards the end due to the amount of work with the exercises and volume so a slight drop to not get buried after every session down bodyweight is down 10kg

Driving back home to eastbourne tomorrow (6 hour drive) so been a busy one packing

Joe Gann

[Joe]

Definitely a placebo with the Cialis, worth taking at a low dose daily yes but for other benefits not for anxiety or digestion

Joe Gann

[Joe]

Get some more food down man, bump again 150-200 cals and see how the body responds

Joe Gann

[Joe]

Personally when Im in an off season eating a lot of food it is a case of making sure I’m on top of my digestion every single day

– Small walk after every meal
– Plenty of hydration between meals but not with
– Put effort into meal prep so they’re enjoyable to eat
– 50-100g of veg that digests well with each meat meal to break up taste fatigue
– Ensuring meal timing are spread out across the day, no less than 2 hours between. Eat your meal 1 as early as possible after a little bit of activity to open up the days eating window
– Chew slowly to ensure you are breaking down the food before swallowing so it doesn’t sit heavy
– Digestive supplements such as Glutamine 10-20g taken daily and a digestive enzyme with bigger meals
– Avoid very heavy off plan meals that are going to absolutely nuke your appetite after a while

Aside from this eat for function you definitely won’t always be hungry

Joe Gann

[Joe]

If you’re losing body fat and things are going well without it happy days. Cardio in a prep is merely a tool to push you further into a calorie deficit. If you can facilitate that with nutrition and steps then it’s not a necessity

Joe Gann

[Joe]

Or alternately take it slightly earlier for example with second to last meal instead of pre bed so it peaks earlier

Joe Gann

[Joe]

Mini cut week 6 Rest today after a great leg session yesterday. New low of 126.2kg

Seeing the look really start to progress now roughly 8-9kg down in the 6 weeks. Aiming for another 4-5kg to be within striking distance of stage lean

Pendulum yesterday no real progression here other than a great quality set. I’m also maturing in understanding that’s actually okay. Especially as bodyweight is down 2kg since last week and knee was a bit stiff from spending some extra time at the desk this past week. All other lifts feeling amazing. Quite enjoying holding loads and making things better and better across this mini cut it’s a new way of training in some ways. Trying to disconnect myself from trying to shift as much load as physically possible and more so create as much tension as possible. Body feels great for it we’ll see how it transcribes to muscle tissue in the next push

Joe Gann

[Joe]

Check in response today
Mini cut week 6
Bodyweignt 126.9kg
No adjustments to macros or cycle
Macros are staying at

Training Day
Cals 4436
Protein 335g
Carb 648g
Fat 56g

Rest Day
Cals 3533
Protein 332g
Carb 432g
Fat 53g

Steps 11,000
Cardio none

1 week into the blast
Cycle is
Test 600mg
Mast 300mg
Primo 700mg
GH 20iu pre bed

Down around 1.5-2kg this week after holding for a while, did think the set up may be pushed on but with the drop not necessary. Feeling amazing, hunger I very very minimal and buzzing to push on

Joe Gann

[Joe]

Quite a popular one but recently read The Subtle Art of Not Giving a F*ck by Mark Manson. Very much enjoyed it

Joe Gann

[Joe]

Agree with Kuba protein seems too high, you’d be better off using those calories for carbs. My protein is 335g at 128kg for reference. Somewhere around 275g roughly

Is it your total amount of protein including which comes from rice, oats etc. or is it just the protein from animal sources

[/quote]
Total including trace

Joe Gann

[Joe]

Agree with Kuba protein seems too high, you’d be better off using those calories for carbs. My protein is 335g at 128kg for reference. Somewhere around 275g roughly

Joe Gann

[Joe]

I have always suffered with acne and adding in injectable glutathione 200mg per day definitely helps from an oxidative stress standpoint, especially peak cycle

Joe Gann

[Joe]

I run it 1mg daily and take a break for a week every 4 months or so, similar to most of my peptides with the duration

Joe Gann

[Joe]

What to do and NOT to do when you slip up

– DO move on. Evaluate why and how it happened to put in measures to stop it happening again. Remove trigger foods, remove temptations, unfollow and block food pages

– DO get straight back to the exact plan straight after

– DO write down some tangible goals to work towards that give your purpose and direction with your actions. Think very deeply about how much they mean to you and how you will feel when you achieve them. In times of temptation take a few minutes to tap into these goals

– DON’T starve yourself or kill your self with cardio afterwards, you will only make yourself extremely hungry and more than often make it happen again. You will then enforce the awful habit of binge and restricting to punish yourself. Sit with it and learn from it

– DON’T write the whole day / week off. A slip up on its own might be a drop in the ocean for weeks of hard work. But a week of binging from losing your head will do damage

Joe Gann

[Joe]

Finishing a mega week (mini cut week 5) with a 2kg drop overnight. Bodyweight was holding 128.0-128.5kg all week which was of no concern with the cycle going in but if things didn’t shift we would have pushed the set up on from tomorrow with a food drop so this may not be necessary

All lifts up across the board this week after resetting many movements. Still absolutely 0 joint pain which feels amazing. We take that for granted and its such a great feeling going into a lift fully confident with no niggles taking the wind out the sails

4-5 weeks to go on this mini cut and I feel amazing. Should get close to stage condition with relative ease. Should start seeing the physique come to life with the cycle coming through now

Cycle is
Test 600mg
Mast 300mg
Primo 700mg
GH 20iu per day
Tresiba 20iu

Joe Gann