[Nick Biehl]

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?

[Nick Biehl]

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?

[Nick Biehl]

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?

[Nick Biehl]

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?

[Nick Biehl]

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!

[Nick Biehl]

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?

[Nick Biehl]

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?

[Nick Biehl]

Hey Marc idk if you have answered this but does Pat write out your exact sessions?

Or does he just say for example do 8 sets of back and 6 sets of biceps in this workout, and you just pick whatever exercises you like?

[Nick Biehl]

And do you do any other ab work?

Plus are the morning planks to help keep and get a smaller waist and to prevent any type of gut?

[Nick Biehl]

Hey Kuba I just watch you YT vid I love the full day in the lifes!

You said you do vacuums and planks in the morning just curious do you do those every morning? Also how many sets of each

[Nick Biehl]

Also do you ever run your low day diet on training days?

[Nick Biehl]

Hey Marc what does your heart rate to during your cardio sessions?

Also on your meal plan does Pat give you options? For example for you pre workout meal can you do chicken,rice and olive oil instead of COR, whey and almond butter?

Or does he only give one option of protein fat and carb for each meal

[Nick Biehl]

Hey Kuba just curious what your cardio and steps look like right now compared to prep or your last off season?

[Nick Biehl]

Also I saw you said you are still in prep! Just curious when you switched over to Patrick did he up your food or change cardio amount? If yes by how on each?

Plus are you still around the same weight or how much are you up from stage weight?

[Nick Biehl]

Hey Marc just wanted to see how things are going with Patrick? Anything in the diet or training change yet?

I know he said he was still learning your body!