[Philipp Winsel]

I’m confused buddy.
Have you had blood work showing any issues ?
any reason why you need these supplements.
Or are you just wanting to throw them in COs others are ?
Do you need all
Of the above ?

The Fish Oil, D3/K2 and Creatine as well as Vit A-Z are staple for me for Basic health care.
My kidney and liver labs come back slightly elevated always, that’s why I take the astralagus. I know that kidney and liver values get screwed easily by workouts but I don’t know if it’s purely due to that, sometimes liver values are in range but kidney is always elevated (e-GFR, creatinine).
Hawthorn and beet root I want to add soon because blood pressure is slightly high.[/quote]
I mean the any addition supplements your asking about bud.
It looks like you know your supplements and have reasons for the above.
If something else is lacking in your bloods then address that. Otherwise there is no real need to add more supps.
Just my opinion of course

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Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
Only problem is slightly elevated blood pressure, kidney and liver values.

[Philipp Winsel]

I would push to maintenance 1st then work from there. Small adjustments weekly, stay active to help digestion.

How to estimate new maintenance ?

[Philipp Winsel]

I’m confused buddy.

Have you had blood work showing any issues ?

any reason why you need these supplements.

Or are you just wanting to throw them in COs others are ?

Do you need all
Of the above ?

The Fish Oil, D3/K2 and Creatine as well as Vit A-Z are staple for me for Basic health care.

My kidney and liver labs come back slightly elevated always, that’s why I take the astralagus. I know that kidney and liver values get screwed easily by workouts but I don’t know if it’s purely due to that, sometimes liver values are in range but kidney is always elevated (e-GFR, creatinine).

Hawthorn and beet root I want to add soon because blood pressure is slightly high.

[Philipp Winsel]

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Instagram: jimmytonk
http://Www.trainedbyjpclothing.com – the most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market!

Thank you buddy !

[Philipp Winsel]

I have myself 30mins 3 times a week but as the others say it depends. If the cardiovascular system or the bloodwork needs more I am gonna put in more. If there’s no health need for it 2-3 times a week a 20-30min LISS session is fair enough

What would be blood markers indicating need for more cardio ? [/quote]
Cholesterol : Hdl low will only increase when doing more cardiovascular work[/quote]
Not through diet and healthy fats ?

[Philipp Winsel]

I have myself 30mins 3 times a week but as the others say it depends. If the cardiovascular system or the bloodwork needs more I am gonna put in more. If there’s no health need for it 2-3 times a week a 20-30min LISS session is fair enough

What would be blood markers indicating need for more cardio ?

[Philipp Winsel]

I think during an off season keep it as low as possible. I wouldn’t want to go over 20-30 mins absolute max. I don’t think that’s too much for when dieting. You have to do as much as you need to do to get into the shape you require.

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http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

20-30 per day or week?

[Philipp Winsel]

current off season plan:
Training days:

Meal 1: 60P 35F
125g Salmon
125g white fish
30g Almond butter
10g dark chocolate (80 or 90%)

Meal 2: pre workout food: 60P 60C 15F
60g P from whey isolate
50g Rice flakes
100g blueberries
15g coconut oil

Preworkout: Trained by JP Prepare

Intra:
60 P from peptopro
50 C from cyclic dextrose

Meal 3: Post 60P 100C
250g white fish
100g Rice flakes
30g honey

Meal 4: 60P 30C 10F
250g white fish
6 rice cakes
12.5g butter

Meal 5: 60P 35F
300g Salmon or steak
50g tahini paste
5g coconut oil

Before bed: 60P 25F
60g P Whey isolate
30g almond butter
7g coconut oil

Non training days

6 meals of 60P, 25F

Meal 1: 60P 25F
150g Salmon
150g white fish
25g Almond butter

Meal 2: 60P 25F
60g P from whey isolate
30g Almond butter
7g coconut oil

Meal 3: 60P 25F
300g white fish
25g Tahini paste
10g coconut oil

Meal 4: 60P 25F
300g white fish
50g dark chocolate (80 or 90%)

Meal 5: 60P 25F
300g Salmon or steak
25g tahini paste
10g coconut oil

Before bed: 60P 25F
60g P Whey isolate
30g almond butter
7g coconut oil

Green veg not inc in overal cal intake. Will be consumed in small amounts.

You will notice the diet is very low carb for an offseason plan. Myself and Jordan know my body and it’s response to carbs, fats and protein. I need very little carbs to grow and respond great to a high fat, high protein diet. my digestion and energy levels are optimal on a diet like this. I am also keeping active in an attempt to manage the rebound post show. i am currently 5kg above my weight and the plan is to keep things tight and bring even more detail at my next show. Training plan to follow.

Do you Count trace carbs in chocolate for example or trace Protein in nut butter ?

[Philipp Winsel]

What electrolyte powder or brand do you use ?

[Philipp Winsel]

Diet adjustments from this weeks check in

M1
100g COR
10g dark choc
70g iso

M2
80g jasmine rice
250g 5% mince

Pre meal
120g ground rice
10g dark choc
70g iso

Intra
60g sustain
40g mps

Post wo
180g coco pops
75g iso

M5
250g chicken
80g jasmine rice

M6
70g iso
30g almond butter
…………………………………………

Rest day
M1
50’oat
70g iso

M2
300g fillet steak

M3
250g chicken
80g jasmine rice

M4
300g steak
100g veggies

M5
250g low fat turkey mince
80g gluten free pasta
100g domino low fat sauce

M6
250g salmon
200g potatoes roasted

Do you have veggies in some meals and just dont Count them ?

[Philipp Winsel]

Current food

Meal 1
70g whey
110g oats
Banana

Meal 2 and 3
280 chicken
100g rice

Meal 4
100g oats
20g honey
Half banana
70g whey

6iu slin Pre ( maybe needs to adjust to 4iu depending on feel)

Intra 60g sustain 50 MPs

Post 10iu slin
180g carbs

Final meal
100g 4 percent beef for both burgers
2 buns
200g chips 5%

Rest day
Meal 1
70g whey
120g oats
Half Banana

Meal 2/3/4/5
60g pro
80g carbs

Final meal
Both burgers 100g 4 percent beef
2 buns
200g chips 5%

What’s your take on Pro/Fat meals for the first 1-2 meals on an off day to aid Insulin sensitivity ? I see you have carbs with every meal, would like to hear your take on that Topic !

thanks big man

[Philipp Winsel]

How many hours of sleep do you get per day ?

5-6 buddy
I think to many people get focused on 8.
It’s not how much you sleep, it’s the quality of sleep[/quote]
So you don’t find 5 too little if good quality ?

[Philipp Winsel]

How many hours of sleep do you get per day ?

[Philipp Winsel]

In Germany there are companies who produce flavour powder and it’s perfect ! Otherwise use a bit of liquid sweetener and some peanut butter for example

[Philipp Winsel]

As jimmy says sounds like could be some alignment issue. I’d get in with a good osteopath or chiro and get assessed

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http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

What’s better osteopath or chiro ?[/quote]
A good osteopath will assess everything. Chiro specifically deal with the spine. I think an osteo so they can look at your hips too

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http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
Thanks a lot buddy !