[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?

[Nick Biehl]

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

[Nick Biehl]

Hey marc I saw you post your diet just wondering do you drink any shakes before or after your fasted walk?

Also do you take l carnitine or any peptides right now?

1 lemon squeezed with glutamine in the morning. No shakes, I eat my food. Bpc 157 and ghk-cu for healing purposes [/quote]
Gotcha I know some people like to drink Eaas before and after morning walks or cardio to get hydrated or prevent muscle breakdown!

[Nick Biehl]

Hey marc I saw you post your diet just wondering do you drink any shakes before or after your fasted walk?

Also do you take l carnitine or any peptides right now?

[Nick Biehl]

Rest day today for me

Extra sleep this morning before going for a dog walk and coffee

Afternoon went out for an offplan for my birthday tomorrow with friends

Tomorrow back in for upper

Is your dog walk considered your cardio? Or do you not do cardio in off season and only daily steps?

Just curious whats is your heart rate and how long are your morning fasted walks? [/quote]

No dog walk isn’t cardio just steps , usually tick around 3k steps off on the walk

[/quote]
Gotcha! Do you have any cardio right now or just daily steps?

If you are only doing daily steps how much a day or how many walks do you do daily?