[Nick Biehl]

Also I put in a question in the Diet forum page I was wondering if I could possibly get your opinion to the question I didnt wanna have to rewrite a super long question as well in your own forum!

Its about post diet vacation and when to start rebounding!

If you have a chance to put your input to question that would be awesome!

Thank you

[Nick Biehl]

Hey Kuba I put in a question in the Diet forum page I was wondering if I could possibly get your opinion to the question I didnt wanna have to rewrite a super long question as well in your own forum!

Its about post diet vacation and when to start rebounding!

If you have a chance to put your input to question that would be awesome!
Thank you

[Nick Biehl]

Like you said if I start the rebound now and let my body grow as I am starting my first cycle and young then any weight I put on over the 10 day holiday I can just take off the first week I am back at home then continue the rebound after that?

[Nick Biehl]

If you are at the condition you need to be, remove cardio and decrease output initially. Then if bodyweight continues to drop ease food up a touch to maintain current condition. Then you’re in a prime position to grow from post holiday. Might be an idea to return back to deficit calories 5-7 days post holiday to pull off water then push from there

So should I start the rebound this week and do the rebound for 4 weeks until the holiday or wait and start the rebound after the holiday?

I just want to make sure I really utilize this rebound correctly!

On the holiday steps are still high and I am disciplined not to over eat but its not always healthy food and I cant train while I am on the holiday for 10 days!

[Nick Biehl]

I am only 22 and just now really starting to take bodybuilding seriously so I do want to enjoy the family vacation/ holiday!

But I didnt know if its better to keep maintaining my weight and use these holiday as a break and refill my body then start my cycle and rebound after the holiday

Or instead use these next 4 weeks before the holiday to rebound first?

[Nick Biehl]

Also I know you carb up on Oats which most people dont but when you use oats do you use Gluten Free oats?

As I know bodybuilders always day gluten free foods are better!

[Nick Biehl]

Hey Sas congratulations!

Definitely cant wait to see your update coming soon on your next plans!

[Nick Biehl]

I would say pretty lean striations in the glutes not super deep but can still see them and and pretty good lower back Christmas tree

[Nick Biehl]

If you are in a big deficit this is to be expected

I am hovering around a 1lb range it goes up and down so I would say I have been at maintenance for a while [/quote]

Probably under eating in this case bud if your that much under range. Bring cals up [/quote]
Ok I got the glucose done through a vein like it was one part or test on a whole metabolic bloodwork lab test!

It was not done by pricking my finger!

Just curious if the two test are much different or if one is more accurate than the other?

[Nick Biehl]

If you are in a big deficit this is to be expected

I am hovering around a 1lb range it goes up and down so I would say I have been at maintenance for a while

[Nick Biehl]

Just curious sas when you first started your bodybuilding career with Chris did you always do the same type of diet with 5 wholes eggs, chicken, etc with many just oats?

Just wondering because I am starting a new diet and now might have to train after meal 1 which normally I have mean doing 3 whole eggs, whey and cream of rice, berries!

But I want to switch it and try different mainly whole foods with simple approach with just eggs, oats, and berries/banana as my meal 1!

I just dont know if you have ever experienced discomfort with have eggs and oats pre workout since it has so much fat and fiber?

Hi Nick

Even before Chris I was eating eggs and oats. Or eggs , some bread and oats.

Early on it was more like 1 or 2 whole eggs .6-8 whites and then 100-120g oats , maybe 1 or 2 slice bread

It’s evolved over the years as my body needs more calories hence the honey and high oats intake

My gut always been fine with oats. It’s more natural than favoured COR. My advice is don’t avoid oats / bread etc , if you avoid it then it’ll always feel uncomfortable

Start small and taper up.

Whole food always wins, but cream of rice , whey etc definitely have their place too [/quote]

Gotcha! Thank you!

Here is the diet I wrote out, wondering your thoughts. I am coming out of quite a long diet to start lean which now I have glutes lines, etc so in a great spot to start my first true lean bulk and cycle!

I am about 115lbs 5”5.

I am starting with 4 meals then eventually will switch to 5 when food gets higher!

Meal 1 –

5 whole eggs

120 oats

50g blueberries

100g bananas

Pre shake –

15g pre workout

10g glutamine

5g creatine

Train

Intra shake –

20g CDX

15g EAAs

Meal 2 –

75g raw weight jasmine rice

150g cooked chicken

75g greens beans

1 Apple

Meal 3 –

75g raw weight jasmine rice

150g cooked 96/4 ground beef

75g asparagus

1 Banana

Meal 4 –

75g unflavored cream of rice

50g whey isolate

20g almond butter [/quote]
My old diet that I am doing now is the exact same just Meal 1 was ⬇️

3 whole eggs
100g unflavored cream of rice
30g whey isolate
50g blueberries
1 Banana

So I guess after looking at the diet above I am really only wondering if switching the meal 1 / pre workout meal is good to do? And just your overall thoughts on the whole daily diet and food choices/timing?

[Nick Biehl]

Just curious sas when you first started your bodybuilding career with Chris did you always do the same type of diet with 5 wholes eggs, chicken, etc with many just oats?

Just wondering because I am starting a new diet and now might have to train after meal 1 which normally I have mean doing 3 whole eggs, whey and cream of rice, berries!

But I want to switch it and try different mainly whole foods with simple approach with just eggs, oats, and berries/banana as my meal 1!

I just dont know if you have ever experienced discomfort with have eggs and oats pre workout since it has so much fat and fiber?

Hi Nick

Even before Chris I was eating eggs and oats. Or eggs , some bread and oats.

Early on it was more like 1 or 2 whole eggs .6-8 whites and then 100-120g oats , maybe 1 or 2 slice bread

It’s evolved over the years as my body needs more calories hence the honey and high oats intake

My gut always been fine with oats. It’s more natural than favoured COR. My advice is don’t avoid oats / bread etc , if you avoid it then it’ll always feel uncomfortable

Start small and taper up.

Whole food always wins, but cream of rice , whey etc definitely have their place too [/quote]
Gotcha! Thank you!

Here is the diet I wrote out, wondering your thoughts. I am coming out of quite a long diet to start lean which now I have glutes lines, etc so in a great spot to start my first true lean bulk and cycle!

I am about 115lbs 5”5.

I am starting with 4 meals then eventually will switch to 5 when food gets higher!

Meal 1 –
5 whole eggs
120 oats
50g blueberries
100g bananas

Pre shake –
15g pre workout
10g glutamine
5g creatine

Train

Intra shake –
20g CDX
15g EAAs

Meal 2 –
75g raw weight jasmine rice
150g cooked chicken
75g greens beans
1 Apple

Meal 3 –
75g raw weight jasmine rice
150g cooked 96/4 ground beef
75g asparagus
1 Banana

Meal 4 –
75g unflavored cream of rice
50g whey isolate
20g almond butter

[Nick Biehl]

Just curious sas when you first started your bodybuilding career with Chris did you always do the same type of diet with 5 wholes eggs, chicken, etc with many just oats?

Just wondering because I am starting a new diet and now might have to train after meal 1 which normally I have mean doing 3 whole eggs, whey and cream of rice, berries!

But I want to switch it and try different mainly whole foods with simple approach with just eggs, oats, and berries/banana as my meal 1!

I just dont know if you have ever experienced discomfort with have eggs and oats pre workout since it has so much fat and fiber?

[Nick Biehl]

Checked in this morning

Have made a little change and increased t3 to 50mcg

Cardine 20mg upon wake

Extra 150kls cardio (350kls total )

Rest day from gym

Steps and coffee then headed to the gym to do cardio as wanted to use the stairmaster

Tomorrow back in for upper

When you do stair master cardio on rest days do you do it fasted?

[Nick Biehl]

Hey Nate

Is your training spilt 2 days on 1 day off? Doing legs/arms and then upper?