[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

[Nick Biehl]

Hey Kuba are you switching to a upper lower spilt now?

[Nick Biehl]

Early start and check in today for me

Changes

200kls pulled

50mg winstrol daily added

Test down to 300mg per week

Have added in 200kls of cardio to do daily

Morning of work coffee and steps

Headed to ultraflex west London to train and see a client

Just curious do you do the 200 cals daily fasted or post workout? Also what form and machine do you use also do you track the intensity or HR during this daily cardio?

[Nick Biehl]

Hey Kuba just curious your thoughts on how often to do PED injections? Do you like EOD, daily or is just doing them 3x a week like on monday, Wednesday and Friday fine?

[Nick Biehl]

Hey Marc I know you say you dont talk about what you take or how much!

But just curious your thoughts on how often to do PED injections? Do you like EOD, daily or is just doing them 3x a week like on monday, Wednesday and Friday fine?

[Nick Biehl]

Current Expenditure

Steps – 10,000 TD, 12,000 NTD

Daily posing – 2 rounds of mandatories with 6 second holds

Core work / midsection control every morning – Planks 3×30 seconds with 15 sec rest & Vacuums 5×15 seconds with 15 sec rest

Do you do any of the steps fasted?

[Nick Biehl]

So yesterday was rest day. I woke up 265 that morning.

Rest day diet was posted above.

Today, 263. Chris is happy with today’s pics, he said sharper but he expect weight to slow down now , so think a pot of what I’ve lost was water. Because I actually feel bigger lol

No change yet. He said weight will steady now and I’ll start to look fuller at this weight. And he’s rarely ever wrong

By far the biggest 260-265 I’ve been

back and abs today

High row 3 x 10-15

Single low row 3 x 6-10

Chest support row 2 x 8-12

Wide grip pull downs 3 x 6-10

Single arm pull downs 3 x 10-15

Rope ab crunches 5 x 10-30

Do you mainly eat the same exact meals on rest days just no intra and lower carbs?

[Nick Biehl]

If the foods are what you enjoy and you digest them well, I see no issues with it at all

I also see no issues with your routine as long as you stick with it , and it’s something that can fit into your life without it causing stress. It’ll be something that you’ll be able to sustain which is the most important thing, consistency over everything

I would likely add an extra meal when calories allow, especially as food gets higher just so that the meals aren’t super heavy just to keep again your digestion in a great space

Your cardio set up sounds epic if it sits better there it’s no problem, and if you can recover from everything that you have set up with your training I’m sure some cardiovascular work will only give back to that

Yeah I like to train after 2 meals and do my cardio fasted but right now with my schedule I have to do cardio post workout and train after 1 meal so I guess I just have to make with what works with my situation! Even though it might not be ideal BUT like you said CONSISTENCY IS EVERYTHING

Have any of you guys trained after 1 meal and how did you guys like it or were you just forced to do it with work and your schedule?

[Nick Biehl]

Also sas I love following your log! I an young and just starting bodybuilding so to be honest I didnt know much about you until like 2-3 years ago when you got back to stage and after this past great year! But you are always honest and give great updates on everything!

Plus I love how you go against the norm for everything in bodybuilding! Bro spilt, higher volume, shots all in one day, what you eat, etc!

I am a big over thinker and always think everything has to be perfect! But I know I am only 100lbs and just starting bodybuilding so I just need to do the basics and be like you and just do things the way I like that doesnt cause unnecessary stress! 💪🏻😀