[Niki Chisty]

Todays check in at 6 days out

My plan of 10 low days from the 23rd until the 2nd has had to change with me dropping 2.2kg / 4.8lbs this week, even with a 750c high day inbetween.

So today’s carbs are 375g instead of my usual 100g on a rest day. My hope is this puts a kilo back on to see me through the start of peak week, as 750c normally puts 2kg on me.

This is class bud well done [/quote]
Thank you bud it means a lot

[Niki Chisty]

Quick update following yesterday’s top up of 375g carbs. I gained exactly 1kg overnight which was exactly what I was hoping for.

Nice boost in fullness as I drop back to my baseline diet Monday Tuesday Wednesday ahead of carbing up Thursday and Friday

Going up 1kg from 375g carbs gives me some good data going into this week as I initially thought loading for the show would be two days at 750c but I think 500c will be more reasonable, especially as I will increase my fats one day out with some salmon and beef

[Niki Chisty]

Todays check in at 6 days out

My plan of 10 low days from the 23rd until the 2nd has had to change with me dropping 2.2kg / 4.8lbs this week, even with a 750c high day inbetween.

So today’s carbs are 375g instead of my usual 100g on a rest day. My hope is this puts a kilo back on to see me through the start of peak week, as 750c normally puts 2kg on me.

[Niki Chisty]

What do your PED protocol look like for your physique prep?

Very impressive work and look brother

Hi mate,
So I took two years off all AAS, before reintroducing testosterone my natural level was 24nmol/L
I dieted January to mid April drug free.
Mid April, 25 weeks out, I started with 300mg per week.
15 weeks out I introduced Equipoise
150mg Test, 150mg EQ EOD
10 weeks out I introduced NPP
150mg Test, 150mg EQ, 100mg NPP EOD
3 weeks out I switched things up
200mg Test, 100mg Tren, 100mg Primo EOD
That’s the current cycle

I used 2iu daily GH from 25 weeks out but removed it 4 weeks out

I haven’t used any fat burner during this prep
And thank you mate, appreciate it

• This reply was modified 1 year, 2 months ago by  Niki Chisty.
• This reply was modified 1 year, 2 months ago by  Niki Chisty.

[Niki Chisty]

8 days out today. New low of 182lbs

Final cardio session complete today. For the next week I’ll continue with my 10,000 steps each day but pulling cardio should see the body freshen up and ideally remove the need for any top up of carbs before loading 2 days out

[Niki Chisty]

Training day
250g Complete Protein
225g Carbohydrates
8g fat

Pre workout meal
50g protein from Clear Isolate
100g Oats
60g Banana

Intra Workout
One serving EAA
25g Carbohydrates
One serving Electrolytes

Post workout meal
50g protein from Clear Isolate
10 Lightly Salted Rice Cakes
250g Mango

Meal three
250g Cod
63g Rice
100g Greens

Meal four
250g Cod
100g Greens

Meal five
250g Cod
100g Greens

Rest Day
250g Complete Protein
100g Carbohydrates
20g fat

Meal one
3 Whole Eggs
133g 2% Turkey Breast Mince

Meal two
250g Cod
100g Greens

Meal three
50g protein from clear Isolate

Meal four
250g Cod
63g Rice
100g Greens

Meal five
50 protein from clear Isolate
50g Oats
20g Carbs from fruit

Back loading my carbs on a rest day given I train the following morning

[Niki Chisty]

Great session on shoulders and biceps yesterday. This year I have been following a split routine of

Chest
Back
Delts and biceps
Legs

No direct tricep work as they grow easily and I don’t want them to detract from my delts, especially for Men’s Physique

When I transition into offseason I’ll be reverting back to PPL with two back sessions per week as it’s an area that drastically needs to come up. I’ve made some good progress on it this year even with spending the majority of the year in a deficit, so with more frequency and a surplus I’m expecting some big improvement.

As far as yesterdays session I would have been content in matching my lifts but I was able to beat everything in my logbook with some presses being the same load for more reps, or slightly more load for the same number of reps. Even progressed my laterals and bicep work deep into the session, very pleased with this for 9 days out.

I’ll add my current training day and rest day nutrition below

[Niki Chisty]

Hey mate, I’m feeling really positive about how things are coming together. In terms of energy levels I’m exhausted, but despite that I’m still making some really good progressions in training. The 0.5kg plates have been my best friend the past 6 weeks or so, especially on my pressing.

My cardio is at 35 mins and steps are 10,000 which despite feeling very taxing is relatively low vs previous preps where I’ve often had to do 90 mins – 2 hours cardio. My start point at 20 weeks out was decent whereas in the past I’ve had a lot to pull off in just 10-14 weeks.

I’m going to continue digging until 2 days out for the regional and I expect to run 750c on the Thursday and the Friday ahead of the show. That’s what I typically top up with after 6 days of digging.. so 10 days of digging followed by 1500c across two days should be a good amount for me. Obviously this will change if I feel necessary but I’ll keep it simple in terms of water intake just pulling it down slightly 1 day out and I’ll aim to keep my sodium consistent right though. I imagine I’ll give myself an extra day or two loading for the British finals.. but for the regional I feel 48 hours of carb up will be enough and I don’t want to eat into too many days of potential fat loss. Given my current rate of loss I’m considering pulling cardio out 7 days out and just doing my 10,000 steps as opposed to refeeding between now and carb up to offset the weight loss.

Hope you’re well mate

• This reply was modified 1 year, 2 months ago by  Niki Chisty.

[Niki Chisty]

Hi everyone,
I’m currently 9 days out from my regional and 23 days out from my pro qualifier with 2bros and wanted to share this final day part of my first prep in over five years.
To give a little background on me and my bodybuilding journey…
I’m currently 27 and have competed eleven times between the ages of 16 and 21 drug free with my last show being in April 2019. Following that I worked with Jordan for 18 months before completing the offseason myself. During that 2.5 year period I took my bodyweight from 160lbs onstage to 265lbs at my biggest.
One of the pitfalls of coaching yourself is that you never feel big enough and I now know I probably should have cut down for a prep sooner. By the time I came to start my prep in 2022 my lack of mobility had lead to shoulder issues that prevented me from training and I was also dealing with the symptoms of POTS which has taken a long time learning how to manage those.
I ended up stopping prep around a month in that year and gave up bodybuilding completely for a while. I tried to focus on getting myself back into full health before thinking about prepping or bodybuilding again. This took a lot longer than I thought it would, working with many different physical therapists to get my shoulders back into working order.
During 2022 and 2023 I was convinced that my bodybuilding days were over, I even unfollowed a lot of bodybuilding related pages as bodybuilding was all I know from a very young age and losing the ability to do the sport I loved after so many years had me feeling very lost.
At the end of 2023 I found myself finally in a position to train well and bodybuild again. I came into 2024 knowing that the goal wouldn’t be to get as big as possible, but instead rebuild lost tissue whilst staying lighter than my previous offseason. For this reason I decided to pursue Men’s Physique rather than pushing for open again. I’m pleased with this decision as I feel like it has enabled me to prep this year to a standard I’m happy with.
I’ll attach some pics below of how I started 2024 vs my check in from a few days ago.

205lbs vs 185lbs

[Niki Chisty]

Hi everyone,
I’m currently 9 days out from my regional and 23 days out from my pro qualifier with 2bros and wanted to share this final part of my first prep in over five years.
To give a little background on me and my bodybuilding journey…
I’m currently 27 and have competed eleven times between the ages of 16 and 21 drug free with my last show being in April 2019. Following that I worked with Jordan for 18 months before completing the offseason myself. During that 2.5 year period I took my bodyweight from 160lbs onstage to 265lbs at my biggest.
One of the pitfalls of coaching yourself is that you never feel big enough and I now know I probably should have cut down for a prep sooner. By the time I came to start my prep in 2022 my lack of mobility had lead to shoulder issues that prevented me from training and I was also dealing with the symptoms of POTS which has taken a long time learning how to manage those.
I ended up stopping prep around a month in that year and gave up bodybuilding completely for a while. I tried to focus on getting myself back into full health before thinking about prepping or bodybuilding again. This took a lot longer than I thought it would, working with many different physical therapists to get my shoulders back into working order.
During 2022 and 2023 I was convinced that my bodybuilding days were over, I even unfollowed a lot of bodybuilding related pages as bodybuilding was all I know from a very young age and losing the ability to do the sport I loved after so many years had me feeling very lost.
At the end of 2023 I found myself finally in a position to train well and bodybuild again. I came into 2024 knowing that the goal wouldn’t be to get as big as possible, but instead rebuild lost tissue whilst staying lighter than my previous offseason. For this reason I decided to pursue Men’s Physique rather than pushing for open again. I’m pleased with this decision as I feel like it has enabled me to prep this year to a standard I’m happy with.
I’ll attach some pics below of how I started 2024 vs my check in from a few days ago.

• This reply was modified 1 year, 2 months ago by  Niki Chisty.
• This reply was modified 1 year, 2 months ago by  Niki Chisty.