[Joe]

Updates from the past week since the site has been down

Week 9 of the mini cut. Sat at 123.0kg this morning

1.5 weeks or the mini cut left

Condition is very very close to where it needs to be to begin pushing up

Gear has been escalated to

test 800mg

primo 1000mg

Mast 300mg

The cycle is starting to saturate fully now since the blast has begun physique is coming to life even as bodyweight and body fat is coming down

Food has stayed the exact same since the beginning of the mini cut

Steps still at 11k

No cardio

Clen at 40mcg

SLUPP332 at 500mcg fasted

I’d imagine the set up will remain the same until the end of next week to finish the mini cut and then food and gear will go up

seeing your insta progress. Looking fucking mental, the 2023-26 diff. is nuts

[/quote]
Thanks you mate!

Joe Gann

[Joe]

Like any anabolic it puts a strain on your heart, I would recommend checking your blood pressure regularly NPP is notorious for spiking it especially at a higher dose

Joe Gann

[Joe]

Push, pull, legs, rest, upper, lower, rest. My favourite

Joe Gann

[Joe]

Updates from the past week since the site has been down

Week 9 of the mini cut. Sat at 123.0kg this morning

1.5 weeks or the mini cut left

Condition is very very close to where it needs to be to begin pushing up

Gear has been escalated to
test 800mg
primo 1000mg
Mast 300mg

The cycle is starting to saturate fully now since the blast has begun physique is coming to life even as bodyweight and body fat is coming down

Food has stayed the exact same since the beginning of the mini cut

Steps still at 11k
No cardio

Clen at 40mcg
SLUPP332 at 500mcg fasted

I’d imagine the set up will remain the same until the end of next week to finish the mini cut and then food and gear will go up

Joe Gann

[Joe]

I presume you are referring to an upper / lower split? Both can work of course and it is somewhat down to personal preference. I personally prefer A/B splits. I find it allows for a longer runway of progression with exercises not to mention its a lot less boring across long periods of time with some variation

Joe Gann

[Joe]

Agree with Hilly, primo over EQ at 100-200mg per week

Joe Gann

[Joe]

123.0kg today, so as discussed if weight didn’t go up another refeed was ordered. Same as before

The set is is below. Had a great leg day, super happy to be training pain free and squatting with maximum intensity with no knee pain. Goal now as I’m pretty damn lean getting to the end of my mini cut and maintaining load and reps on all lifts

High day today below

– ⁠steps 7-9000 max
– – pics and weight tomorrow

Meal 1
Cream of rice 200g
Whey 30g
Blueberries 100g
Almond butter 20g
Honey 25g

Meal 2
Chicken breast 150g
Sushi rice 175g
Veg (mushrooms spinach) 50g
Pineapple 100g

Meal 3 pre
Chicken breast 125g
Sushi rice 200g
Veg (mushrooms spinach) 50g
Banana 100g

Intra
Carb 60g
EAA 20g

Meal 4 post
Turkey mince 2% fat 150g
Sushi rice 200g
Veg (mushrooms spinach) 50g
Pineapple 100g

Meal 5
Lean beef mince 5% 150g
Sweet potato 200g
50g rice
Veg (mushrooms spinach) 50g

Meal 6
COR 100g
Whey 30
Berries 200g
Dark choc 100% 10g
Almond butter 20g

Joe Gann

[Joe]

Toward the end of prep as you are more fatigued with less recovery capabilities you may want to keep it between 8-12 especially with bigger movements. Unless you are dealing with injuries I don’t see a reason to go above 12 especially when dieting hard

Joe Gann

[Joe]

And BPC 157 & TB500 at 1mg per day will be great for recovery. Especially after the backyard Ultra which is brutal

Joe Gann

[Joe]

All looks great that’s a plentiful stack, also agree with Hilly as a bodybuilder I see 0 reason to run over 2mg of reta per week to be honest

Joe Gann

[Joe]

Weighed in today at 123.6kg. I actually dropped 0.3kg from the 2 days of refeeding

Macros for yesterday feed were
Calories 5175
Protein 273g
Carb 924g
Fat 43g

Look a touch fuller and leaner off the back of it

If this was a comp prep we would push for more but I have 2-3 weeks left of this mini cut so with that freshen up we are going to push on even with the weight holding

Body is really flying now, havent changed my set up whatsoever food or output wise since day 1 of the mini cut

Down from 135-136kg to now 123.6kg in 8 weeks

Clen still at 40mcg and have been back on cycle now for 3.5 weeks

Cycle is
Test 600mg, Mast 300mg, Primo 700mg

This escalates next week

Joe Gann

[Joe]

2kg drop in 2 days down to 123.9kg today. Feeling incredibly flat the body is really shifting into a serious fat loss machine. With that being said have lost some shape and fullness

For me there is always pushing and pulling, if I let my bodyweight run away from itself things fade fast through experience. Now I dont have a weight cap to think about I can actually diet how I want

So a refeed went in today to slow down rate of loss

Set up hasn’t changed since day 1 of the mini cut food wise. I am still on training day 4.4k cals and rest day 3.5k cals with 11k steps and 40mcg of clen

Refeed today was the below plus 7k steps only

Steps 7000

Rest day

Meal 1
Cream of rice 100g
100g low fat sourdough bread
Whey 30g
Blueberries 100g
Almond butter 20g
Honey 25g

M2
Chicken breast 175g
Pineapple 50g
125g rice
100g veg
30g avocado

M3
175g chicken breast
125g rice
50g veg
50g pineapple

M4
King prawns 200g
125g jasmine rice
Pineapple 100g
50g veg

M5
175g Lean beef mince 5%
200g potatoes
25g rice
50g veg
50g pineapple

M6
COR 100g
Whey 35g
Berries 200g
Dark choc 100% 10g
Almond butter 20g

Joe Gann

[Joe]

Two is absolutely fine. If anything prefer it

Joe Gann

[Joe]

Add another 100-150 cals

Joe Gann

[Joe]

Agree with the lads above, 250-300mg test do a mini cut get lean then push up and escalate drugs

• This reply was modified 1 month, 2 weeks ago by  Joe.

Joe Gann