[Nick Biehl]

Good evening team! Crazy weekend and a crazy day! Just wrapping up work after a very busy day, can very much say I’m ready for bed! Up for push in the AM, another day in the warehouse and client work in the afternoon! I’ve got four new starters to set up, which is epic to see!! Always feel so blessed to see people coming on the team! Epic times ahead!

Hey Sara just curious what your diet and cardio looks like right now?

When you do have cardio do you always do it post workout as I know you train early in the morning everyday?

[Nick Biehl]

20 mins cardio + 7000 steps daily .

I do cardio when heavy for fitness , don’t need it when light

Hey Jordan do you always do your cardio fasted? Or do it post workout?

Do you think its fine to do something like stairs post workout for 25-30 mins or should it be better to try and do the instense cardio fasted and then keep low intensity steps done after lifting?

[Nick Biehl]

Also do you always do your cardio fasted or do you ever do post workout? Just curious if you think its always better to intense cardio like stairs fasted instead of post workout and maybe just save low intensity steps for post workout?

[Nick Biehl]

Hey Jay just curious how you are doing now and if the off season has started!

What does your spilt and cardio look like right now? I saw you normally do fasted cardio and steps do you any other walks throughout the day?

[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?

[Nick Biehl]

Hey Marc just curious when you do your 30 min walk how many miles do you normally end up at? Or what incline and speed do you set the treadmill at?

Also has anything else changed to diet and cardio regiment yet? When do you plan to start the official off season?

Hi Nick

When I do my morning walk I honestly don’t look at how many miles it is or even look at steps. I know how long my route takes me and I just walk. If on the treadmill again I don’t focus on numbers, headphones in a walk keeping to a pace to what it would be like if I was outside

Diet is the same, steps (cardio) as above. My body is responsive with what I am doing currently and since post show so the work has already started [/quote]
Gotcha! Do you normally just at pace where you break a sweat during the walk or are you really trying not to cause fatigue or stress?

How many steps total do you normally get throughout the day like do you go for walks after meals throughout the day as well?

[Nick Biehl]

Hey Marc just curious when you do your 30 min walk how many miles do you normally end up at? Or what incline and speed do you set the treadmill at?

Also has anything else changed to diet and cardio regiment yet? When do you plan to start the official off season?

[Nick Biehl]

Today was

180g rice 220g keta salmon

135g rice 2 scoops whey

Intra 40g aminos ( MPS max ) + 135g

Carbs from cyclic dextrin

Pwo 240g rice 2 scoops whey

180g rice 220g keta salmon

180g rice 200g fillet steak 2 Whole eggs

150g oats , 30g dark choc , 2 whey

That’s circa 1000g carbs , 300ish protein 70g fat , So getting on for 6000 cals

I up it when my

Weight has stalled for a couple weeks

Also is it okay or fine to have 96/4 lean ground beef with rice and Banana for my post workout meal? The beef has 4.5 grams of fat per 4oz raw!

Or is it better to have whey shake or chicken instead of beef after training?

[Nick Biehl]

Today was

180g rice 220g keta salmon

135g rice 2 scoops whey

Intra 40g aminos ( MPS max ) + 135g

Carbs from cyclic dextrin

Pwo 240g rice 2 scoops whey

180g rice 220g keta salmon

180g rice 200g fillet steak 2 Whole eggs

150g oats , 30g dark choc , 2 whey

That’s circa 1000g carbs , 300ish protein 70g fat , So getting on for 6000 cals

I up it when my

Weight has stalled for a couple weeks

Hey Jordan what does your rest day look like compared to this?

Also are you doing any cardio right or counting daily steps?

[Nick Biehl]

Rest day today I’ve dropped to a 4 day split with the optional arm day added when I can get in.

Push

Posterior

Upper

lower

Which works for days like today where it’s normally posterior but because we filmed the podcast and I had a busy laptop day I took a rest day and will run posterior tomorrow. Then Thursday I have a tattoo so I will run upper lower Friday Saturday.

Nice! Would love to see what the new workouts look like with exercises, sets and reps😀

So basically this spilt is just as long as you get the 4 sessions in a week then its good? Or are you still gonna try to keep it consistent with Rest days on Wednesday, Saturday and Sunday?

[Nick Biehl]

Also do you do any cardio right now or do you just do daily steps?

If you do cardio what machine and HR do you stay at?

I do 20min stairs everyday but I don’t track hr[/quote]
Nice! Do you always do the stairs fasted or post workout?

[Nick Biehl]

Also do you do any cardio right now or do you just do daily steps?

If you do cardio what machine and HR do you stay at?

[Nick Biehl]

Hey Marc does your spilt and cardio still look the same?

Are you still just doing the 30 min walk outside fasted? Also what do you do for abs each morning?

[Nick Biehl]

Also are you coached by Calum still

[Nick Biehl]

Hey haider just curious what your diet plan and meals look like right now?