[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?

[Nick Biehl]

Hey Sas just wondering if you could possibly post what your high days and low days look like right now?

[Nick Biehl]

Hi all

Check in day today with Patrick, fasted pics sent over to him. FaceTime call with him shortly after to speak about where I am currently and the plan of action moving forwards. My short off season phase is now complete. Started with a bodyweight off 117kg and finished with today’s bodyweight of 128.1kg.

My body composition is in a respectable place and I’ve added size in this short period. The focus now turns to starting dieting from tomorrow. We will work with my body, won’t force being in shape by a set date but there are a nice run of show late spring so we will get to work and assess how my body changes / responds each week, with regular updates as always throughout the week. My plan is being finalised, so I will be able to share the starting point for how things will move tomorrow.

I have an upper body sports massage with Katie farnden today and also we went through my poses. She’s been working with me now for a few months and more so recently we have been looking at how I can get more from each pose and the tweaks / Adjustments I am seeing already is mind blowing and Patrick agrees. Rinse and repeat.

I’m looking forward to getting prep underway now

Sweet! Excited to follow your prep!

Yeah if you get your new plan tomorrow, would love to see the starting diet layout along with what will your training spilt and cardio will look like now to start prep? 💪🏻😀

[Nick Biehl]

I would spread this over 5 meals personally with more protein, if you are 220 you

Are under eating it a fair chunk as these calories are low unless you are trying to dig for some fat loss

I am 120 pounds no 220 lol maybe I missed typed it

[Nick Biehl]

I dont have any pics! I am new to bodybuilding pretty lean but skinny lol after cutting down pretty hard! Only about 5”5 120lbs!

So I know I am probably just over analyzing things I have been like that my whole life very regimented or OCD and just always want to do things perfectly!

[Nick Biehl]

Also I train 5x a week and do a 40 min light fasted walk for steps

Then 20 mins of stairs post workout for cardio right now!

[Nick Biehl]

Hi Nick

Are you following one meal plan each day or do you have a training day / rest day food plan?

You mentioned specifically your pre workout and post workout meals, have you changed these food sources in comparison to what you were eating when dieting?

No these are the same meals and foods when I was dieting! Just curious if they look good! Or if there is better fruit to have post workout or anything else? Or if I am just over analyzing everything and any clean foods will build muscle!

Right now I just remove intra carbs and lower my meal 1 to 60g cream of rice on rest days instead of 80g of cream of rice on training days!

[Nick Biehl]

Hey Marc just curious what do you put in your pre intra and post workout shakes right now?

Also your favorite flavors