[lara.tasharofi]

You maybe digest them better when cooked, uncooked oats are heavy on the stomach imo.
You can also switch to another carb source like rice, cream of rice, toast, bagels

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[lara.tasharofi]

Pull/leg combo for more thickness today
-racklifts
-Pulldowns
-incline side laterals 3×8-12
-single leg lying hamcurls 3×10-15
-paused stiffis

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[lara.tasharofi]

I cook my oats in the microwave(1-2min) , let them rest for a minute and mix them with the isolate

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[lara.tasharofi]

Check ins with my coach Stefan Kienzl. We are both really happy with my off season progress even if there was not that much time since my accident in dec.
Here are some pics from today

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[lara.tasharofi]

great thanks for the assistance .I don’t see diet planning tab ..can you help me in which section it is

Go to the schedule on the left side there you find the Diet Planner , I think this is will help you a lot 🙂

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[lara.tasharofi]

I drink about 4L a day, on training days a little bit more 🙂

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[lara.tasharofi]

What did you eat post show ?
I think when you‘re in shape and don‘t binge post show there should be no problem with looking good the day after

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[lara.tasharofi]

After 3 days of training (pull with no lower back loading, legs and arms) I def need to rest today. Weight went up to 69,4kg ( at the beginning of the month it was 63-64) since I eat more and we started with primo .

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[lara.tasharofi]

Vacuum and posing ! Helped me a lot to change my physique

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[lara.tasharofi]

TODAYS WORKOUT

Super set workout focus on: isolation

-DB curls 8-12×3 with triceps PD with EZ
-machine bicepcurls with machine tricepsextension (Atlantis)
-spider curls 4×10-15 with rope PD

ABS + upper body stretching

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[lara.tasharofi]

Short but good arm workout today. Only doing this when I‘m feeling good and not too tired from the last two days of training (legs yesterday).
Focusing more on feeling the muscle and less on weight really helped me to grow in these area (I didn’t train my whole upper body for more than two months post surgery)

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[lara.tasharofi]

how often do you train?

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[lara.tasharofi]

I think the oats are not a bad idea for pre workout but I would def decrease the amount

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[lara.tasharofi]

legs II today!

– adductor 1xrest pause
– abductor 1xrest pause
– standing calve raise (last set triple drop set)
– standing legcurls
– lying legcurls
– lying leg press (near stance)
– hacksquatmachine
– single leg legextension
– glute-ham raise

This workout was a tough one..really need to rest know, later I´m going to do my stretch routine focusing on my legs. This really helps me with muscle soreness and fatigue.

POST WORKOUT MEAL

100g cornflakes
40g iso whey
4x caps of Halcyon (trainedbjjp-nutrition)

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[lara.tasharofi]

I only recognized water retention when I took GH for the first times or after a long break. when did she start?

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