[Nicolas]

Love the log alot, still following you mate, cheers to the posivity you spread and the way you run your life. There is always a way and we need to chase dreams haha

[Nicolas]

Very hard to read all

This and a lot of info.

Facts are for fat loss you either reduce fats or carbs. It’s that simple

The real question is which do YOU individually run better on – in terms of energy / sleep / digestion/ performance/ hunger

My first move Would be to increase cardio to 45 mins.

I’m a big fan of do more n eat more always

Also add in TrainedByJP CV burn

Then defo drop fats

Imho doing this correctly will

Give you 10lb easy

Then it’s time to re asses

Don’t do things all at once. Do them week by week

Cardio uo

Add in CV burn

Drop some fats

Drop more fats

Thank you Hilly, there is alot pf ways to adress the case and it amaze me, I appreciate the knowledge!

[Nicolas]

Personally I would lower fats until it’s a around half g per kg then pull from carb and add further expenditure tools across board

Thank Kuba, appreciated! This is genius, by lowering fats, my protein on both day are equal, so only carbs is diff. and I just have to balance it for performance, then play with it for optimal recovery and play again with expenditure tools when I need to.

Thank you.

[Nicolas]

And 6-8L water / day

[Nicolas]

It could be a flare up of the tendons that’s aggravated through them movements which is pretty common.

A few things you can do here.

Make sure you warm up properly and possibly putting the

Movements further back in the session.. after leg ext, leg curl etc

Physio to make sure there is nothing that’s overly tight causing the issue

Tiger balm/Kwan loong oil on the knees prior to keep them warm

Wear good knee sleeves (at least 2ply) to prevent more damage

Join in and cure coming to help reduce inflammation

Shockwave therapy is very effective at helping this issue

Not my topic but thank alot Jimmy, was looking an answer to this on the forum, cheers.

[Nicolas]

The diff. in the diet is that I’ve removed my intra carbs, swap the coco pops for the equivalence in fats, so 30g sunflower seeds butter and on the rest days my rice goes from 100g to 75g, potatoes 350g to 250g and that is it. Thank you!

[Nicolas]

@pax @Hilly Thank Pax, I will proceed in due time and Hilly as usual thank you for your time 🙂 and precious tips

[Nicolas]

Thank Kub, yep a good one haha!

[Nicolas]

Kadilac bar is insane!
Still using alot of time under peak contraction and lenght during pull & legs boss?

The fact too that prep is on the go do you limit intensity tech? I might think so.

And lastly what your second legs rotation look like? I’m documenting everything 😉

I’m glad you’re healthy, bigger & leaner, this is an absolute gem to follow your logs mate, keep improving!

[Nicolas]

I think 6 weeks is way too quick based on him crusing since October , and based on that cycle he will respond like crazy ! He could absolutely transform over a super steady 16 week process and then can very steadily take bodyweight up again so doesn’t then get too fat again

@Hilly @brettvanalstine04@gmail.com @Jordan 1 @Jordan Peters

Thank you to both of you, the 2 approach are pretty good but I might prefer the safe way, the Hilly way will be a tool to keep in my arsenal tho. So I will come back in 16 weeks with 20 lb removed, I may was not cleat but should I keep my test at my cruising dose of 250mg / week during this period where I will use cardio and food to drop my bf%? Then once my homework is done I will discuss here what proper dosage of test, npp and primo could be used, like Jordan said I should response pretty good after a long hiatus of peds, and a deficit. Thank for the tips again, could not have better icon to answer me.

[Nicolas]

Why caber do u have prolactin issues when ever u run npp? And why run all three would it not be more optimal to run test and npp tell u get leaner then run test and primo just curious my guy love seeing another canadian on here ???

I don’t think I have my Canadian friend, I’ve run test at 500 with 250-300 npp with no caber and no sides, but I don’t know how to dose it properly or when should I bloodwork into a cycle with Cabergoline, I just have it on hand in case because when I was coached he said so, was suppose to dose 1/2 tabs eod, looks overkill. Thank buddy!

[Nicolas]

N.B. (I’m 5″5 @ 209 lb now)

[Nicolas]

As I’ve answered too in the health topic:

Thank you for the amazing replies guys and gals, actually I’m really ill, testing for corona tomorrow, but it could only be a BIG influenza. I’ll aim for RD diet, walk if I can and rest untill I’m fine. Better rest more than dig a hole. You are so great, I owe you one x

+ @Ryanpetford no I put my competing plan down because of the situation here in Canada

+ @bigbenchriche RD food + alot of rest, will try going out for some air but I’ll follow your idea, if knocking me down = complete rest

Thank alot guys, I owe you one as previously said.

[Nicolas]

Thank you for the amazing replies guys and gals, actually I’m really ill, testing for corona tomorrow, but it could only be a BIG influenza. I’ll aim for RD diet, walk if I can and rest untill I’m fine. Better rest more than dig a hole. You are so great, I owe you one x

[Nicolas]

The size, condition and symmetry at this weight is phenomenal, thank for the update mate.
What your daily cardio/steps looks like, is it still the same every day and do you still work with steps > direct cardio, or the fact that your tighter and more detailed at this weight is from a change in your way of working energy expenditure?
Thank boss

15 min walk fasted dropped my cardio for now
Then another 15 min walk post m1 then I pretty much sit until it’s time to train so steps are at 4.5 k tops no cardio
Anymore and I drop weight
The fact I’m tighter at this weight is because I’m carrying a lot more muscle nothing to do with expenditure [/quote]
Thank matey