Nick Biehl
Forum Replies Created
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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?
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Morning guys
Phone call with Patrick today upon wake after sending him fasted check in pics, which it has been like this since leading into this show.
He’s very happy with my condition and although we have not increased food from my previous high day food I have regained some fullness and condition has held so he’s really happy. Today we push on with slightly higher carbs as there is room to fill out but we won’t push food hard as it’s not needed with me but we will continue to monitor daily and multiple times throughout the day how my body changes.
I will train back today – again my session will be wrapped up within 30-45 mins
My food set up today with higher calories is outlined below;
ALL FOODS ARE INTENDED AS RAW WEIGHT
Meal 1:
Higher kcals:
30g whey isolate
200g egg whites
1 whole egg
120g cream of rice raw
1 banana
3 caps tbjp in-sure & 1 cap digest max
Meal 2:
High kcals:
200g chicken
120g rice
5g olive oil
Meal 3: pre workout meal
High kcals:
50g whey isolate
150g cream of rice raw
20g almond butter
30min pre training:
5g Creatine
10g EAAs
Intra training: 15g EAAs-750ml Gatorade or similar glucose isotonic drink
High kcals:
150g rice
200g chicken + 5g olive oil
1 banana
3 caps tbjp in-sure
MEAL 5:
High kcals
200g salmon
400g sweet potato
100g mixed salad
Table spoon apple cedar vinegar
10g macadamia nut oil
Meal 6:
High kcals
200g egg whites
2 whole eggs
120g oats
water intake high 6-7 litres
Pink Salt intake 12g Himalayan per day.
Awesome marc💪🏻 I see the diet and food options have changed some!
Just curious why some of the foods might have changed like having chicken instead of beef and having eggs/ oats instead of COR and whey?
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Hey sara if you dont mind me asking what warehouse do you work at? Also how many days a week and what is your schedule or hours like?
Is it hard to balance with bodybuilding or do you have any tips that someone works full time and bodybuilding?
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Hey kuba I love watching your YT videos! I saw that you say your morning walk is a 23 min power walk! Is that walk at a quicker pace then your other walks in the day?
Also for that morning walk how many miles is it or do you track you average minutes per mile pace?
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You want to have control in end ranges across all / most movements, pause specifically in movements that I explain in reel and write up on it.
You want to own the load in all lifts essentially.
250 holding, condition is solid, by far leanest I’ve been at this weight
Test up to 1100 mg this week primo & mast stays
Sleep last two nights has been amazing, a
Do you ever use an AI with Test being this high?
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Another day closer, 0.8kg weight drop overnight tighter by the day and looking just as big. Patrick’s feedback we are well on track. Plan today is another low kcals food day, ahead of planned high day tomorrow.
HECXTN photoshoot this morning for the new clothing range from myself and Kerry, keep your eyes peeled for that!
Just about to train shortly, back and biceps on the menu;
Single arm prime plated lat row x2
Hammer strength underhand lat pulldown x2
Low row x2
Upper back pulldown x2
Hyperextensions x2
Nytram bicep curl x3
Standing db curl superset hammer curl x2
Finish off with some posing rounds and 10mins stairmaster
Awesome! Just curious does the amount of exercises and sets change day to day or week by week?
I notice today you did more sets and exercises for both back and biceps than what you posted last 2 weeks!
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Hey Marc does cardio and everything else look the same?
Also do you ever train abs or do vacuums fasted? If so what do you do for abs and how many sets?
Hi Nick
So cardio is 45 mins daily – either on cv or a fast paced walk outside, I listen to my body on what’s needed for that day.
Today I train quads I don’t normally do cardio this day, but today 20mins walk was added fasted
Post workout each day I do 10 mins stairmaster which flys by
Abs – each session either planks or deadbug, I take my pick which I want to do on the given day
Vacuums – I do a few rounds fasted daily [/quote]
Oh nice!How many sets and for long do you do the planks and deadbugs for? Also do you on do normal front planks or do you do side planks as well?
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Hey Marc does cardio and everything else look the same?
Also do you ever train abs or do vacuums fasted? If so what do you do for abs and how many sets?