[Niki Chisty]

Morning guys

Just a quick update at 8 days out

Pull yesterday with 400g carbs instead of my usual 150g

This took my bodyweight from 80.9kg yesterday to 81.4kg today

Delighted with this as it means I can push hard Friday Saturday Sunday with a bit more glycogen in reserve.

Back down to 50g of carbs today for my rest day.. I’ll be having 150g per day for push and pull over the weekend.

I’d like hit 80.0kg Monday and then we can begin to gently load in the region of 250-300 carbs, and build this across the week.

I want this peak week leading into the British to look more like a reverse diet where I gradually build my carbs and fats whilst avoiding any sudden increase in subcutaneous water.

But first, a few more days to sharpen things up!

[Niki Chisty]

No lower back loading pull done.

I’ve gone from training my back once every seven days to training it every 72 hours. You VERY quickly learn the hard way if you’re doing too much volume. I had to remove a couple sets mid session knowing it wasn’t going to be effective work and would just eat into my recovery for pull on Sunday.

Despite that I still had a great connection throughout the session. Really enjoying the increased frequency knowing how much this will allow my physique to step forward in the first few months of offseason once I get the number of sets per session nailed.

Slightly different approach for my first exercise today. Normally I’ll do low rep warmups bringing the reps down as the load increases. Today I did 10 reps all the way through as I’ve just added the hoist pulldown and the engagement in my teres and upper back is unreal, so I just milked it today haha. This won’t be how I approach the movement in offseason when micro loading and looking to take small progressions each week.

Hoist pulldown
10 rep pyramids adding 10kg each set until I fail below 10 then perform a single drop set

10 easy reps
10 slightly more challenging reps
10 harder reps
10 reps very close to failure
Work set
8 reps
Drop 30kg off
9 reps

Hammer SA lat pulldown
10 reps, 12 reps

Prime chest supported row
10 reps, 12 reps

Hammer SA lat row
13 reps, 11 reps

Shoulder width cable lat pulldown
15 reps

Hammer SA low row
11 reps

Barbell shrug
13 reps, 19 reps

Rest day tomorrow before Chest focused push on Saturday and Pull again on Sunday.

[Niki Chisty]

Feeling very fresh today!

I’ve noticed that the days after my mobility session, my joints are a little tired/taxed, but nothing too bad. However, with not having a mobility session as well as physio has made everything feel dead nibble, always a massive plus for me (or anyone) going into a pressing session.

This week’s shoulder session is the machine press rotation with a close grip BB press, so;

Y raises – 2 working sets, 15-20

Read delt cable cuffed raises – 3 working sets, 15-20

HS PL shoulder press – 1 working set, 8-12, 1 back-off set, 12-15

Close grip BB press – 1 working set, 8-12, 1 back-off set, 12-15

Straight-bar tricep extensions – 1 working set, 12-15

Standing rope extensions – 3 working sets, 15-20

I still don’t feel there’s a need to add extra volume in just now, as we’re seeing some nice changes to the look of the shoulder.

Have a great day guys!

Awesome read this mate, I can imagine the HS press feels great after the side and rear lateral work. I always pre exhaust my delts now and I don’t feel it holds my pressing back whatsoever.

Couldn’t agree when it comes how hard massage needs to be for bodybuilding. It’s funny how many therapists don’t believe there should be a difference between how a runners and bodybuilders are massaged. We’re constantly making our fascia tight and creating adhesions, it takes a lot to counteract this. I’ve been getting battered every week since January and I’m convinced that’s made the biggest difference in me getting back onstage this year. I can imagine how beneficial it’s been for you post surgery.

[Niki Chisty]

Morning guys,

9 days out today

No lower back loading pull session this morning with 400g carbs going in. This will be my last top up before I deplete again before loading next week.

My plan of action for the next few days is;

400g carbs today
Back down to 50g carbs tomorrow for my rest day
150g carbs for Saturday push and Sunday pull

Depending on the look and scale weight I may do 50g carbs Monday too and begin loading Tuesday. If I wake up as low as 80kg / 176 pounds on Monday I’ll begin gradually loading from then.

Today’s diet ⬇️

Pre workout meal
45g Clear Isolate
100g Oats
80g Banana
25g Honey

Intra workout
15g EAA
20g Cyclic Dextrin
2g Unflavoured Electrolytes

Post workout meal
45g Clear Isolate
100g Oats
80g Banana
25g Honey

Meal three
200g Cod
75g Rice
182g Apple

Meal four
200g Cod
294g White Potato
100g Cucumber

Meal five
200g Cod
294g White Potato
100g Cucumber

[Niki Chisty]

How things are looking 10 days out at 178lbs, the lightest I’ve been in years.

It’s hard to believe I was sitting at a respectable 265lbs back in 2021, but two full years off AAS with limited training will do that!

I’m aware I’m still a long way off where I need to be to look like a legitimate MP pro, but I’ve made big strides this year despite being in a deficit for the majority of it.

This upcoming offseason phase will see a big growth spurt; back in a surplus, injury free and training each muscle at higher frequency.

My body is so ready for it, but getting this first prep in five years done was important, and gives me some momentum going into this push up.

In terms of my current plan, with so little time between shows and having the biggest legs in both my class and the overall I’ve decided to pull leg training out until after the pro qualifier. I’m currently doing push pull rest, 2 on 1 off repeat.

Cardio has been removed after just three days at 40 mins. I’m already 700g down from my previous low and there’s no point bullying the weight off at this point or my body will be at a point of no return on peak week. Diet, steps and training will take of everything from here.

Pics below along with today’s post workout meal

45g Clear Isolate, 8 Rice Cakes, 293g Strawberries

Training days I’m having 65c pre, 20c intra, 65c post, with meals 3,4,5 all pro veg.

[Niki Chisty]

Glad to see back up there mate after everything you’ve been through!

I’ll be at the British, so I’ll get a chat with you if you’re about, I know you’ll be laser focused. It’s been class reading through your prep updates!

Thank you mate, it means a lot! We’ll definitely get a catch up at the British!

[Niki Chisty]

First place in my Open Men’s Physique class at 2bros yesterday. Had a good feed up last night, back to digging hard as of today to bring an even better package to the British Finals. Very happy with the result after over 5 years away from the stage.

Well done bud 🙌[/quote]
Thanks mate!

[Niki Chisty]

Morning guys, here’s the current set up 12 days out from the TBJP British Championships. Pushing hard for that new level of condition.

Cardio back in at 40 minutes daily

Training day

200g Complete Protein
150g Carbohydrates

Upon wake in 1L water
One serving Hydration formula
10g Creatine Monohydrate
10g Glutamine

Pre workout meal
45g Clear Isolate
8 Rice Cakes
213g Apple

Intra Workout
16g Essential Amino Acids
20g Carbohydrates
2 scoops Electrolytes

Post workout meal
45g Clear Isolate
8 Rice Cakes
213g Apple

Meal three
200g Cod
100g Cucumber

Meal four
200g Cod
100g Cucumber

Meal five
200g Cod
100g Cucumber

10,000 steps, cardio not included

Rest Day

200g Complete Protein
50g Carbohydrates

Meal one
2 Whole Eggs
117g 2% Turkey Breast Mince

Meal two
200g Cod
100g Cucumber

Meal three
45g Clear Isolate

Meal four
200g Cod
100g Cucumber

Meal five
45g Clear Isolate
6 Rice Cakes
170g Apple

10,000 steps, cardio not included

Current cycle

Every other day
200mg Testosterone
100mg Primobolan
100mg Trenbolone
25mg Aromasin

Daily
10mg Superdrol
60mg Raloxifene
One serving P5P
500mg Metformin

• This reply was modified 1 year, 4 months ago by  Niki Chisty.
• This reply was modified 1 year, 4 months ago by  Niki Chisty.

[Niki Chisty]

First place in my Open Men’s Physique class at 2bros yesterday. Had a good feed up last night, back to digging hard as of today to bring an even better package to the British Finals. Very happy with the result after over 5 years away from the stage.

[Niki Chisty]

Quick update ahead of show day today

Yesterday (Friday) I woke up at 82.1kg, 400g heavier from the 500g carb top up with low fats

So yesterday I planned to run 750g carbs,
150g carbs x 5
30g protein per meal either from 5 whole eggs or 150g salmon

I had 3 meals prior to registration so 450g carbs had went in and my gut feeling was that it wasn’t going to cut it, so meals 4&5 were increased to 275g each, taking yesterdays total to 1000g of carbs.

Today I woke up at 83.7kg, 1.6kg up from yesterday.. very glad I made the decision to increase the carb up to 1000g or else I would’ve been very flat this morning.

I’ll put yesterday’s diet down below.. meals four and five were huge haha.

Also a pic from this morning at 05:30

Meal one
5 Whole Eggs
120g Oats
100g Banana
40g Honey
One Marshmallow Squares
2g Salt

Meal two
150g Salmon
100g Rice
Two Caramel Snack a Jacks
80g Jam
2g Salt

Meal three
150g Salmon
100g Rice
Two Caramel Snack a Jacks
80g Jam
2g Salt

Meal four
150g salmon
100g rice
8 caramel rice cakes
180g jam
2g Salt
1000mg Vitamin C

Meal five
Three Whole Eggs
75g Salmon
125g Oats
100g Banana
50g Honey
Two Marshmallow Squares
Four Caramel Rice Cakes
81g Jam
2g Salt
1000mg Vitamin C

5L water total

Today I’ve already had 150g carbs

100g Oats
80g Banana
Two Marshmallow Squares
35g Honey
2g Salt

I’ll get another 2 meals in before getting onstage around 12:30

[Niki Chisty]

Final session complete! No different to any other week of training.. full volume, beating log book numbers. Things may play out slightly differently for the pro qualifier but for the regional I just wanted to keep things as normal.

500g carbs going in today

Meal one 125g

25g intra

Meal two 125g

Meals 3,4,5 all 75g

Have you still not used any fat burners mate? This is absolutely class, would definitely expect you to be on more gear if the cycle you describes before is still the same [/quote]

None mate as I experience symptoms of Dysautonomia; dysfunction of the autonomic nervous system which can impact my heart rate and rhythm at times, I was in cardiology’s care for a long time until we established this, so I avoid stimulants to prevent any symptoms. Funnily enough prep seems to put it in remission and I have been able to have black coffee pre workout from around 6 weeks out with no issues so that alone has been good. I’ve also been taking EGCG daily.. only provides 4mg caffeine but does help with fat oxidation [/quote]

Makes sense mate, I had a bad effect with t3 so never using it again and clen seems to be capable of having a similar effect so if I can stay away then I’ll be very happy. Thanks mate! Glad you’ve managed to control it and still complete a whole prep 👏🏼 hats off to you[/quote]
Thank you mate really appreciate it, I haven’t mentioned that I use 500mg L Carnitine and 500mg Metformin daily. These have been really useful imo!

[Niki Chisty]

Final session complete! No different to any other week of training.. full volume, beating log book numbers. Things may play out slightly differently for the pro qualifier but for the regional I just wanted to keep things as normal.

500g carbs going in today

Meal one 125g

25g intra

Meal two 125g

Meals 3,4,5 all 75g

Have you still not used any fat burners mate? This is absolutely class, would definitely expect you to be on more gear if the cycle you describes before is still the same [/quote]
None mate as I experience symptoms of Dysautonomia; dysfunction of the autonomic nervous system which can impact my heart rate and rhythm at times, I was in cardiology’s care for a long time until we established this, so I avoid stimulants to prevent any symptoms. Funnily enough prep seems to put it in remission and I have been able to have black coffee pre workout from around 6 weeks out with no issues so that alone has been good. I’ve also been taking EGCG daily.. only provides 4mg caffeine but does help with fat oxidation

[Niki Chisty]

Final session complete! No different to any other week of training.. full volume, beating log book numbers. Things may play out slightly differently for the pro qualifier but for the regional I just wanted to keep things as normal.

500g carbs going in today

Meal one 125g
25g intra
Meal two 125g
Meals 3,4,5 all 75g

[Niki Chisty]

Today’s check in three days out

Sitting 100g above my lowest weigh in of prep, with just 100g carbs going in today. I should hit a new low tomorrow, ready to fill up Thursday and Friday

Nothing is set in stone but I expect to run 500g of carbs both days, with more fats on Friday.

My protein feeds are always 50g of complete protein, for example 250g Cod. On Thursday I will pull this down to 200g so just 40g of protein per meal.

On Friday I will likely bring my protein down to 30g per meal, for example 5 whole eggs or 150g Salmon.

I’ll attach some pictures below, it’s the flattest look of prep so far but right where I need to be.

If carbs need to go up to 600-700g on Friday then I’ll push them higher, I prefer this approach vs overdoing it tomorrow and needing to pull back excessively Friday.

[Niki Chisty]

Incredible back session today 4 days out

I’m 4.6lbs down since the last one but still beat most sets and matched whatever else with an even better connection vs last week. Still taking my sets all the way there as I have 2.5 weeks until the British Finals and don’t see deloading as a necessity for the regional. I still want to create that energy demand and ultimately continue improving right through to the pro qualifier, instead of 3 weeks of less intensity.. fuck that haha.

Gym shop SA pulldown : 14 , 12

Prime chest supp row : 9 , 12 drop 12

Prime neutral pulldown : 9 , 10 RP 6

SA hammer lat row : 10 , 13

Conventional deadlift : 9 , 11

SA hammer low row : 9 , 11

Perfect session from start to finish, it always takes me roughly 2.5 hours but I don’t really care so long as I progress my lifts and go into each set fully prepared.

It’s a really satisfying feeling when the last few sessions are this productive knowing you’ve still taken progressions and targeted the muscle well one last time before stepping onstage.

Rest day tomorrow at 100g carbs, then I’ll begin my carb up on Thursday with a shoulder and bicep session between meals one and two.

• This reply was modified 1 year, 4 months ago by  Niki Chisty.