[CriS myke]

Cardio in an offseaon is important keep that in.

Sure you can hold strength and if you are reverse dieting you will get stronger. But be sure to use the time off also for recovery not breaking records. And if it’s okei to go pct or completely off for a good amout if time is always a wise decision to keep your body healthy. Cruising is only for people with serious amouts of muscle which have high competitive goals. All other should always stay as healthy as possible.

When to go higher in cals your logbook will tell you. also I think adding in cheatmeals in da reverse diet is nonsene. add in good food that you can get energy from as long as the apetite is good. cheat meals and days are for people which stay in comfort zones. When you have high goals live up to that.

Wow thanks, now you really motivated me to not have cheat meals, only if I have a family meeting or birthdays or something like this, but not weekly.

I have in plan to step on stage in 2021 again, I need more muscle tissue as I am now only 79-80 kg… at 1.78 m.

I will use my log book for food now as you say and the scale, I am still dropping weight I know it is because I don’t take steroids anymore.. but I need to maintain at least until I start my next cycle in February.

Photo from yesterday after push training and 4 sets of rope crunches. I have loose skin on belly, because I was very fat. This is why I am afraid to eat, even I want to put mass on and to compete at 88 kg instead of 78 kg like this year..

[CriS myke]

these are all your decisions buddy.

I keep cardio in year round.  Why would I take my foot off the gas and slow my engine down when I can put more fuel in and go go go.

why on earth would you count those things??  Your not in prep, your looking to grow.  You want to have a burger and fries with friends just switch the meal out.

You want a cookie?  have one just train hard that day and only have one.

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Okay, thanks, I will keep cardio in but maybe I will switch to treadmill, I feel that stairmasters are affecting my recovery, I feel exhausted sometimes. I will do on rest days fasted when I can or post work 20 min treadmill It feels good even post work and rest days to be only for rest.

I changed my training as you can see, now I am like you guys here I want to break my records, I started to log my workouts from Monday, you think even on pct and off steroids until February 2020 is okay to do this?
I will take deload when I feel exhausted, only 3 workouts and go low weight and higher reps.
Should I split Macros to training days and non training days or have same until I reach to a good scale number and maintain then split it and go higher in calories?

[CriS myke]

I see you keep protein the same even on Pct, supps you keep the same? Or take a break with pre workouts, creatine, bcaa/eaa..?
Can you list here all the supps you take year around and those you take with short breaks?

[CriS myke]

I would look to push weight up immensely slowly and try and get strength back or as close as you can to peak strength.

I am currently going through pct post show myself and trying to remain very lean as pushing weight up during the first 6-8 weeks IMO is just asking to get fat when we have the hormone levels of a female.

However I would look to push food up as high as you can while maintaining body comp.

check my journal on here for how I have done so.

I was on around 1900kcal pre comp.

stage weight was around 90kg

im now 4.5 weeks Post comp, weight is the same its just a smaller/touch softer natty look but food is at 3300kcal and training is good, starting to work on pushing strength up now and will move food up with this based on recovery.

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

OK, I Will watch your log, thanks.

This morning I had 79. 7 kg, I see my weight is going down, I have rest day today so I went at gym for 20 min stairmaster fasted… You think I should drop Cardio to 3 x 20 min only and light treadmill incline 12. 0 and speed 3.0 instead of stairmaster? And to increase more food? Is okay to eat same Macros every day?

What do you think if I incorporate on weekly average calories maximum
+/- 200 kcals from snacks like a muffin, or If I go to cinema with friends and I eat a popcorn or nachos… or once per week a pizza or burger and icecream?

[CriS myke]

Can’t you just input oven roasted chicken breast into myfitness pal, then the macros will show up?
_________________________________________
Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Yeah, but I see that same amount of chicken in oven has like 30.7 gr protein, fats the same.

[CriS myke]

How much Cardio you were doing in prep? I see you now do only 2 sessions in rest days fasted. I am in the same situation like you post show, but I only increase food slowly, I have done carb cycling in prep and from my low day I add grams.
My low was 250 P 100 C 70 F, first week I added only 10 gr fats + 1 cheat meal, second week +25 gr carbs and 1 cheat meal, and now 3rd week I havr added another 25 gr carbs so I have 250 P 150 C 80 F, do you believe is okay to split Macros to TD and NTD or to up until I hit 250 carbs and from there to split? Cheat meal if I controlled kcals per week is okay to maintain? (ex: last week I had 2220 kcals per day, adding cheat meal or binge sadly to tell this, lead to 2450 kcals per day)

[CriS myke]

Hi buddy

If you visit my log you can see all my training logs for all my push pull leg workouts just to give you examples of how I structure

Then you can structure yours with volume YOU can handle

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Thanks for all the advices ????

[CriS myke]

I always have a variation 1 and 2 of my push, pull and legs and then rotate them.

I think the pull, push rest, legs, rest, repeat will help making sure recovery is on point throughout

Thanks, about cardio what do you think? I want to do in offseason too minimum 3 x per week, because I think it helps me controlling body fat and helps digestion..
If I can not in rest days fasted, can I do post work?

[CriS myke]

@kuba1000hotmail-co-uk-cielen

[CriS myke]

I have done only 12-15 sets last week and this week on each day instead of 20-22 how I used to work. I will switch to PUSH, PULL, OFF, LEGS, OFF, repeat, how Clare said, I think it will be a good move for me. I see improvement from last year, but I think I could improve more with your style and I want to become stronger.

[CriS myke]

Currently I am doing Cardio 4 x 20 min post work, is okay to keep it like this or to lower it?

[CriS myke]

Thanks, I will do it!

[CriS myke]

Thanks!
Abs would you include in offseason or only precontest?

[CriS myke]

Thanks Hilly.

I will change my Macros as you tell me I up the carbs and lower the protein from 250 protein – > 200 gr protein (2.5 gr/kg) and carbs from 125 gr to 200 gr to complete calories lost from protein and add another 25 gr ( 100 kcals).

Fats are OK to maintain at this stage to 1 gr/kg 80 gr in my case. I see you don’t eat so much fats in offseason.

-> If you get more size you have a plan increasing like this with 2.5 per kg or 3 gr per kg protein for example. Or you increase or drop by how you feel and look in the mirror?

I for example last offseason went ok with less carbs and more fats because I put fat very quickly in belly area, but now I will be strong mentally because I know I will put some fat on me and I will lose abs because I need 10-12 kg in 1 year…

-> You recommend me to have same Macros every day or to cycle carbs and fats with training and rest days to avoid fat? Or to do a mini cut when I become to fat..

-> Do I need to count veggie for carbs now like in prep or it is a mistake?

-> Cardio is okay to maintain at this stage? 4 times per week?

-> about my thinking of cycling rounds, what do you think is too much or good to have 8 months on and 4 months off when compete. Now for all 2020 offseason I think I will do 16 weeks on and 8 weeks off cycle or to go all year on?

[CriS myke]

Hey Dean!
I am on cycle for about 35 weeks, I started with long esters, and now I end after my contest with short esters Testo P 100 mg+ masteron 100 mg +tren acetate 50 mg x 3 per week and Anastrazole 1 mg eod. I took Pregnyl 1250 ui while on cycle but only for 8 weeks, because I did not have so much sex drive, now I have 6 weeks until my last shot of Pregnyl. This is my last week of taking steroid I mentioned above.
I make it wrong to take Pregnyl?
When should I start my pct? I think 1 week of last test shot is OK due I am taking short esters? Do you think I make a good cycle if I am 8 months on and 4 months off, or do you like shorter cycles?

Thanks Dean!