[Nick Biehl]

Also what spilt do you plan on running now throughout prep? Are you gonna keep volume high or pretty low?

[Nick Biehl]

268 today. I have a feeling soon as Chris tightens the diet up I’ll drop weight quite fast. Initially anyway.

Sending him my check in today so let’s see what he says. I’ll report back

Quality leg day today. Left knee behaving a little better again. Still focusing on higher rep range, lower rest periods

Quads look crazy full

Legs and abs

Abductors 3 x 10-15

Kick back machine 3 x 15

Laying curls 3 x 12-15

Seated curls 3 x 10-15

Leg extensions 7 x 20

Smith back squats 3 x 10-15

Leg press 3 x 10-15

Adductors 3 x 10-15

Kneeling ab crunches 4 x 20-30

Yeah whenever chris sends over your new diet and cycle I would love to see it and how it changes from your off season diet and cycle protocol! 💪🏻😀

[Nick Biehl]

Also are you doing any cardio right now and do you do the cardio fasted or post workout mainly?

[Nick Biehl]

Started my initial off season split today that Patrick gave me. Now I’m passed a couple of injuries I’m looking forward to getting stuck into it.

The split is:

Chest and bi

Back thickness (rows) and calves

Quads and 1 ham

Rest

Shoulders and triceps

Back width (pulldowns) and hamstrings

So today was chest and bi. Really good session tbf and even though I’m still ‘natty’ lol my recovery seems to be pretty damn so i ran 3 sets per exercise and did 5 chest and 3 bi. Class session!

Hey Joe I love this spilt as well!

Just curious if you could possibly post what your diet and meals look like right now?

[Nick Biehl]

18 week out team!! lets goo!! Pre prep phase has started, no direct changes to cals yet but PEDS out and just down to femtest at 4.5mg weekly. Bloods will be done beginning of march when things will be ramped up. The plan is to hold this weight (86kg) and ease into the deficit. Very happy with how things are currently looking and cannot wait to get deep into prep!

Hey Sara just curious what your diet and meals look like right now? Along with how much steps and cardio you are doing at the moment!

[Nick Biehl]

Also have you always trained after 1 meal for most of your bodybuilding career or did you recently just start training after 1 meal?

[Nick Biehl]

274 today so a nice little jump up. Still feel decent

Blood pressure settling. I reached out to

JP for some advice and I’ve increased my telmisartan and swapped some foods around to lower fluid. It’s working.

Either way I can’t wait to start dieting and feel fitter more agile etc lol

Fantastic arm day today. Minimal rest periods – maximal pump. Pure metabolic stress session. The pumps I get at this body weight is crazy

Arms and calves

Standing calf raises 5 x 6-15

Forearm cable wrist curls 10 x 15-20

Cable bicep high curls 6 x 8-12

Hammer curls db 6 x 7-10

Single cable push downs 4 x 8-12

Cable ez bar over head ext 4 x 8-12

Dip machine 4 x 6-10

Hey Sas just wondering why you might not do any fruit in your diet? I know in the offseason veggies can slow down digestion so I understand no veggies right now but just wondering why you dont do fruit?

[Nick Biehl]

Hey Meg I guess I would like to hear your opinion on this!

I normally always did my stairs more intense cardio fasted in the morning which I still can now but I thought about buying a walking pad to rather do my daily steps fasted in the morning then move my cardio to post workout to save time of not having to travel to the gym in the morning?

Do you think one way is better than the other?

I train 5x a week so I would do 20-25mins stairs post lift then on my 2 rest days I would just go in the afternoon and do the stairs after maybe little glutes/calves/etc!

[Nick Biehl]

Hey Marc how much glutamine and creatine do you take daily? And how much do you recommend?

Currently 5g creatine a day and 30g glutamine split into 10g servings 3 times a day. Recommend? Well that’s somewhat based on you, for example how is your digestion do you perhaps need more glutamine to help with this [/quote]
Gotcha what time of day do you take your glutamine 3x a day?

[Nick Biehl]

Hey marc I guess I would like to hear your opinion on this!

I normally always did my stairs more intense cardio fasted in the morning which I still can now but I thought about buying a walking pad to rather do my daily steps fasted in the morning then move my cardio to post workout to save time of not having to travel to the gym in the morning?

Do you think one way is better than the other?

I train 5x a week so I would do 20-25mins stairs post lift then on my 2 rest days I would just go in the afternoon and do the stairs after maybe little glutes/calves/etc!

[Nick Biehl]

Also I normally always did my stairs more intense cardio fasted in the morning which I still can now but I thought about buying a walking pad to rather do my daily steps fasted in the morning then move my cardio to post workout to save time of not having to travel to the gym in the morning?

Do you think one way is better than the other?

[Nick Biehl]

Hey Kuba just curious what your cardio and steps are at right now?

Also I know you at least always use to do a power walk in the morning! Do you know what your heart rate is during the walk? Like is it above 120bpm to be considered cardio or is the power walk just used to get some of your daily steps in fasted?

[Nick Biehl]

Hey Andy just curious whats your spilt right now?

Also do you do every cardio session fasted or do you do it postworkout?

[Nick Biehl]

Hey Sara just curious what your cardio looks like now?

Also do you always do it post-workout if you have cardio since I know you train early everyday after meal 1!

[Nick Biehl]

Hey Nate just curious what your diet and cardio looks like now? Also are you just doing your own thing now before the procedure or are you still checking in with Calum and he controls mostly everything still?