Nick Biehl
Forum Replies Created
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300 ml water soon as I wake then Lemon & warm water fasted that’s it then I continue to hydrate
5KHM treadmill 20-25 minute every single day walking outside – same as you already asked hasn’t changed, same route that takes 23 minutes if I walk hard
Gotcha 👍 have you ever tracked your heart rate on your morning walk weather its outside or on the treadmill?
I know some people dont count it as cardio unless your heart rate is like 120-140bpm! So just asked to see if you count your morning walk as direct cardio or just apart of your daily step count!
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Also do you use a treadmill or just walk outside? I know its cold in the UK like it is here in Columbus ohio so just wondering if you have any brands you recommend if you use one of those small walking pads?
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Hey Marc glad things are going great for you!
Just curious I know you said you do 30 mins walking each morning! Would love to hear the rest of what your daily morning routine is like when you wake up, when you do work, cardio, abs, eat meal 1 etc!
I know morning routines are important and always love to hear some of what my favorite bodybuilders do!
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Also I wanted to ask what does your daily cardio/walks look like?
Like how long is each walk and when do you do them? Also are any of them power walks or are they all at a normal pace just to get daily steps in?
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Hey Kuba glad the off season is going good for you! One question I guess with your diet is do you do any digestive drink like apple cider vinegar, lemon juice etc in the morning fasted before your walk/cardio/planks?
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Rest day for me today, a day mainly filled with client work, some jobs around the house and the odd appointment.
Checkin this morning with Patrick, he is very very happy with where my body composition is. Visible lines in my glutes, hamstrings and glutes separations and striations in my delts and chest. Post show is arguably just as hard being in prep as hunger is naturally higher. But I’m embracing this phase and the more I do it the more I understand the importance of it to give me the best runway for progress in terms of growing lean muscle tissue.
Sounds awesome Marc! Excited to follow along for this off season!
Are you doing any cardio right now during this off season?
Also do you still count your daily steps or do you go on any walks throughout the day? If so how many walks or how long are they if you do walks for steps on top of cardio?
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Hi guys
Today I will be doing a lower training session. It’s somewhat of working out what’s best for my progress vs correct addressing my posture and slight imbalances in my physique to balance them out which is why for now I have been quite vague on my training split / exercise selection.
Mapped out roughly my training split currently looks like:
Upper (posterior chain)
Lower 1
Upper 2 (vertical push)
Lower 2
Upper 3 (horizontal push)
I will be able to give more light on the reasons behind this / exercises selection once I have done a few weeks following this plan and have exercise selection / volume locked in
Sounds great are you doing 2 days on 1 day off with this spilt?
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Nice day out with the family today, spot of shopping and enjoying each others company.
From tomorrow this will be my food plan:
Nutrition:
ALL FOOD ARE RAW WEIGHTS ARE MEASURED BEFORE COOKING.
Awake drink 1 lemon pressed with water.
10g glutamine
Cup of organic green tea
Daily food plan for now. On rest days post training rice cakes, jam and EAAs will be removed.
Meal 1:
200ml egg whites
1 large whole egg
120g cream of rice or 150g oats.
60g blueberries
1 banana
1/2 avocado
Meal 2:
150g chicken
120g rice
100g broccoli or spinach
Meal 3: pre-workout
150g chicken
120g rice
100g pineapple
100g asparagus
10g olive oil
Intra training: 15g EAAs
Post training:
30g Rice cakes
30g jam
10g EAAs
(Nothinh on rest days)
After 30-45min
Meal 4: post training meal
120g cream of rice or rice
80g grapes
150g chicken or turkey
Meal 5:
150g salmon
400g potato
150g mixed salad
10g macadamia oil or safflower oil – high-linoleic version
Meal 6:
200ml egg whites-1 yolk OR 120g fresh salmon
100g multi grain toast
Apple cedar vinegar
30g Walnuts
… Training will follow a 2 day on 1 day off approach, with a big emphasis being placed on my upper body, further balancing out my physique from my right side where I have my shoulder osteoarthritis.
I will be having a consult with someone who will be helping me with putting together a training plan to help me with this, with is something me and Patrick has discussed and he is all for it. I will update you guys, further as things progress how my training will look and the reasons behind the approach too
Hey Marc for the 2 days on 1 day off is it PPL or upper/lower spilt?
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Hey Marc now that you are settled back in the UK just curious what your diet and training spilt looks like now going into this phase into the offseason next!
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Hey Kuba just curious what do you do for abs and waist in the off season and prep?
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Hey Marc just curious if you already have a diet and training plan in mind or set out to move into an off season now with Patrick?
Or if you guys havent discussed any of that yet! I am sure you are very motivated now to get back to work seeing how close you were to winning! Which I thought you should have won💪🏻
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I eat 5 meals a day do you think its fine to just take 1 cap of digest pharma pro with meals 1,3 and 5 being meal 3 is my postworkout meal?
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Hey kuba do you take 1 cap of digest pharma pro with each meal? Also do you take it right as you sit down to eat the meal or is it better to take it 20-30 mins before the meal?
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Hey Marc great showing!
Just curious with black friday sale as well I was gonna buy some tbjp supps!
For digestion enzymes what number meals do you take them with? I have 5 meals a day do you think its good to take one cap for meals 1,3,5 being meal 3 is my post workout meal?
Hi Nick
So in-sure is 1 cap per 50g of carbs. So it depends on your carb intake really as to how many caps you take. If digestion is generally good you can still split it over your higher carb meals like you have said here, but remember it’s 1 cap per 50g of carbs [/quote]
Hey Marc maybe I miss spoke I was wondering when you take your digestive enzymes like digest pharma pro not in sure! -
Hey Marc great showing!
Just curious with black friday sale as well I was gonna buy some tbjp supps!
For digestion enzymes what number meals do you take them with? I have 5 meals a day do you think its good to take one cap for meals 1,3,5 being meal 3 is my post workout meal?