[Niki Chisty]

One day out from the 2bros TBJP British Finals..

Today I was 82.6kg upon wake with room to keep filling up so I’m running

150g Protein, 1000g carbs, 90g fat

6L water instead of my usual 8-9L

Currently on route to Rotherham from Durham, two meals in and everything is digesting really well. Very pleased with how things are coming together!

I’ve been patient this week so as to not peak to soon and decided to push things harder today so that I can wake up full and keep food to a minimum tomorrow and keep my waist as tight as possible for the stage. Expecting to be onstage around 11:30-11:45

[Niki Chisty]

Morning guys,

Two days out and up 1.4kg from yesterday after 500g carbs on my rest day with some extra fats from salmon and 5% beef

Full upper for my final session of prep today and feeling ready to send it.

600g carbs going in.

I’ll put the session plan and diet below.

Hammer incline press
2 x 10-12
Mid incline smith press
2 x 10-12
Prime pec deck
1 x 12-15 , 1 x 10-12
Prime chest supported upper back row
2 x 10-12
Atlantis single arm pulldown
2 x 10-12
Hammer strength SA low row
2 x 10-12
Dumbbell side lateral
1 x 25-30 , 1 x 10-15
Cable reverse lateral
1 x 15+ and partials

Pre workout meal
45g Clear Isolate
125g Oats
100g Banana
25g Honey
Four Caramel Rice Cakes

Intra workout
15g EAA
25g Cyclic Dextrin
2 scoops Electrolytes

Post workout meal
45g Clear Isolate
125g Oats
100g Banana
25g Honey
Four Caramel Rice Cakes

Meal three
182g 5% Beef Mince
88g Rice
100g Cucumber
Four Caramel Rice Cakes

Meal four
182g 5% Beef Mince
88g Rice
100g Cucumber
Four Caramel Rice Cakes

Meal five
182g 5% Beef Mince
94g Rice
100g Cucumber

[Niki Chisty]

Pics from this morning after 2.5L water just before meal one

[Niki Chisty]

Three days out and 80.6kg

Bodyweight is up 600g from the 600 carbs and upper session yesterday.

Rest day today with 500g carbs going in.

In terms of my protein sources on a rest day I typically have;

Whole Eggs and 2% Turkey breast mince
Two clear isolate meals
Two Cod meals

Today I have swapped the Turkey breast mince for Salmon, and both clear isolate meals have been replaced with 5% Beef mince. I haven’t had any beef since one of my high days on the 15th of September just over four weeks ago, so I’m looking forward to the effects of this as I get a nice bump in fullness from a few consecutive days of red meat.

[Niki Chisty]

Nice push session , 3 weeks post finishing tidy , just holding weight , cruise cycle in play , alll is gd

Will stick on this push pull leg rotation now , i think my body is finally doing being able to do upper / lower , the only period I will do it is when I have my upper fully how I want and then prepared to just hold the upper as is , to then progress the legs , as that extra sleep makes a huge diff on them

Really enjoy reading the rationale behind adjusting your rotation based on your needs when they can change in a few short weeks, shows just how in tune you are with your own body.

Most should be able to do this past a certain training age but it requires such accuracy in and out of the gym that many can’t pin point exactly why they’re stalling or regressing as there’s several factors negatively influencing their recovery.

To do what you do, continuously surpassing all time levels of strength when that bar is already set incredibly high is very impressive. Awesome pressing on IG today.

[Niki Chisty]

Afternoon guys,

4 days out today and after a 300g carb rest day yesterday I managed to gain 500g. My weight today was 80.0kg

I trained full upper today and knew it would deplete me a good amount so I decided to put 600g carbs in given how tight and flat I was this morning. I had 150g pre and post with 25g intra workout.

Mid way through the session I still looked pretty flat so I will assess things tomorrow and potentially run 500-600g carbs for my rest day alongside replacing my 2% turkey breast with salmon at meal one, and swapping two of my cod meals for 5% beef mince. I haven’t bought any of this yet as I don’t want to predetermine tomorrow’s plan of action, but I do like to plan ahead for whatever outcome on the scales and visually the following day. I think this is an important thing to consider when prepping yourself or you can make a rash decision upon wake. Having a general idea of what I will do enables me to make an informed emotionless decision.

This is my 6th time prepping myself and good decision making wasn’t always the case in past, but I feel in very good spot right now and in control of my physique day by day.

[Niki Chisty]

Smooth travel day so far, managed to get 6 hours sleep on plane and actually got in top of all check ins before flight in the morning and majority of anything outstanding before I went to sleep on plane.

Man what a weekend, Samson won deservingly so and just overall so much inspiration

5th for rhea

15th for Meg

Over the moon!

Congratulations to all three of you, what a result! Looked like an epic week at powerhouse, LVAC and the show itself

[Niki Chisty]

Morning guys,

Five days out today weighing in at 175lbs, the exact weight I was hoping for this morning ahead of beginning this steady carb load.

My plan for this week is;

Resting Monday Wednesday Friday
Full upper Tuesday Thursday

300g carbs going in today spread evenly across 5 meals

Meal one
2 Whole Eggs, 117g 2% Turkey Breast Mince
75g Oats, 60g Banana

Meals two, three, four
200g Cod, 75g Rice

Meal five
40g Protein from clear isolate
9 Rice Cakes, 120g Apple

I’ll be gradually introducing more fats across the week, initially from 5% Beef, then avocado and one day out I’ll likely add salmon and eggs to slow things down further.

For tomorrow’s upper session I’m expecting to run 400g carbs, but tomorrow’s weight and look will determine if I need a touch more or not.

Pictures from this morning’s posing practice between meals one and two.

Have a good week everyone, I’m looking forward to seeing some of the TBJP athletes at the show this weekend.

[Niki Chisty]

Decent pull session today. Performance began to tail off at end but it’s be expected at this stage. Still managed some really good contractions so I’m happy with that.

Hoist pulldown
17 , 10

Prime chest supported row
10 , 16

Hammer SA pulldown
6 , 12

Hammer SA low row
13 , 11

Prime neutral grip pulldown
10 , 45s RP & 10kg DROP , 8

Reverse cable lateral
14 , 12 plus partials

[Niki Chisty]

6 days out and 200g down overnight meaning a new low of 80.5kg. Very happy with condition today.. huge improvements since the regional which was always the goal to hold off peaking until the British.

Time to get this final pull workout in then watch the IBFA British Finals which is 20 mins from us in Gatehead. Jenny has a client competing in bikini so I’m looking forward to this, and it’ll keep me preoccupied with the rest of the day being pro veg haha.

• This reply was modified 12 months ago by  Niki Chisty.

[Niki Chisty]

Perfect final push session today. Performance was great for 7 days out, very pleased!

Hammer incline press
11 , 8

Mid incline smith press
11 , 11

Prime pin loaded chest press
10 , 12

Prime pec deck
16 , 12

Dumbbell side lateral
13 , 12 , 15 , 30

Final pull session tomorrow. Next week I will train upper twice, Tuesday & Thursday.

[Niki Chisty]

7 days out

After my rest day yesterday
200g protein, 50g carbs, 10g fat

I’m down 700g which is a new prep low of 80.7kg / 177.5lbs

Very glad I had the 400c top up on Thursday

Push today
200g protein, 150g carbs, 0 fat

Same intake again tomorrow for my final pull session

I’m hoping this 700g doesn’t fall off by tomorrow and instead takes the weekend to drop so that I can wake up around 80.0kg / 176lbs on Monday morning which will be a rest day on 250c

[Niki Chisty]

Hey I agree with Oscar this is good, see how it goes and adjust if needed

Thanks Kam, will do

[Niki Chisty]

Hello Niki ,

This set up is solid my man. Get cracking and let us know how you get on . Excited to see how you progress here

Thank you for having a look over this mate, much appreciated. I’ll keep you updated

[Niki Chisty]

I’ve considered a fourth upper session in which I would start with prime pec deck followed by a converging chest press as my pecs are definitely a weakness. With the three upper sessions above I’m only starting with chest once.

Here’s the potential 4th session below

UPPER D
Prime pec deck
1 x 12-15 , 1 x 10-12
Prime pin loaded chest press
1 x 6-10 , 1 x 10-12
Mid incline smith press
1 x 12-15 , 1 x 10-12
Side lateral
1 x 10-15 , 1 x 8-10 , 1 x 15-20
Hoist pulldown
1 x 12-15 , 1 x 8-10
Dumbbell chest supported row
1 x 10-12 , 1 x 10-12
Prime pullover
1 x 10-12 , 1 x 12-15
Reverse cable lateral
1 x 12-15 , 1 x 10-12

• This reply was modified 12 months ago by  Niki Chisty.
• This reply was modified 12 months ago by  Niki Chisty.