[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! 💪🏻😀

[Nick Biehl]

Also just curious why you dont do beef or steak anymore and just doing chicken now?

[Nick Biehl]

Sweet! Excited to see you on stage this year!

Also what do you put in your pre and intra workout shakes?

Also when you first wake up and before meal one do you drink EAAs or any shake for digestion and hydration or just water during the morning before meal 1?

[Nick Biehl]

Also sorry last question lol! When do you do your injections for your PEDs?

Do you do daily or just 3x a week on like monday, Wednesday and Friday?

[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?