[Riz]

I was doing product design at degree level for 3 years – I was still able to fit in 4 sessions a week and eat every meal and still get work done.

I think you need to get a solid time table and plan your days very well.

i would just do @hilly 4s programme its push pull legs arms. Worked great and still does for me just training 4 times a week.

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[Riz]

Rice flakes

COR

Honey

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[Riz]

Good check in last week with Hilly.

Dropped another 1lb so just sitting around 197lbs.

Missed legs last week as i wont feeling good.

I’m<font face=”inherit”> </font>surprised<font face=”inherit”> </font>I’ve<font face=”inherit”> actually kept all my food solid even yesterday and digestion has been fine with the very short window – its difficult to train with a stomach a little full for my liking but it is what it is. </font>

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I ran back week 1 again yesterday and made progress on all movements.

Body has defo adapted to Ramadan now.

Looking forward to starting a nice cut phase post Ramadan now.

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[Riz]

Never head of it mate – just use a reputable UK UGL.

DIMENSIONS

ROHM

CHIRON

MEDTECH

ETC

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[Riz]

What is the compound?

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[Riz]

Good back session yesterday – Slight progression which was very good.

PULLOVER X 3 SETS PYRAMID UP

PULL DOWN – NEUTRAL GRIP – 3 SETS – 1WORK – 1BACKOFF – 1FOURS

T BAR WITH CHEST SUPPORT – 2 SETS

ISO LOW ROW – 2 SETS

WIDE GRIP ROW TO CHEST X 2

FACE PULL X 2

BICEP FAIL

CALFS FAIL

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[Riz]

Whats the diet like atm are u managing to get whole foods in or have you switched it to some liquid meals

I have kept all the food as it was on week 1 – its getting harder to get down i cant lie.

Fast now opens at circa 8.24 -I have reduced the water in my coconut water drink as getting in 1 litre of water within 3 minutes while being fasted for 18 hours is pretty much impossible and then eating another meal on top within 3 minutes just makes me bloated and then to get to the gym for 10.00 is a real mission.

I will most likely be blending this meal next week – will just allow faster digestion.

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[Riz]

Amazing post bro keep educating us.

Thank you my bro

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[Riz]

I think its good to be hungry – i would rather be hungry for every meal than feel stuffed.

Your body is clearly utilising this rebound phase well dont push up the food to hard – and end up fat.

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[Riz]

Lol patrick tuor the coach who charges clients and dont reply for 6 months….

Dennis wolf in his interview said the guy RUINED him.

Aaaah some of these coaches now get the most genetically gifted athletes and act like they are magicians lol.

Most of his best clients have gone to him at the peak of their career – hes not really made anyone from scratch….

Just my opinon aye.

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[Riz]

Amazing Leg session at iron world on Friday.

Fours week 2 higher volume leg session –

abductor/adductor super set x 3 sets pyramiding up

6 straight sets on leg press same weight – 1 minute rest in-between – deep full rom.

Hack squat x 2 sets

Seated hamstring curl x 2 sets

Leg extension x 2 sets 1 set fours 1 set occlusion till fail.

Calfs – fail

Legs are absolutely fucked and doms are disgusting.

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[Riz]

Looks good bro, fasting ans training can be a challenge but it is not impossible

Good to see you are organised.

Thanks bro – if you can eat a meal plan in ramadan then its very easy to prep for a show 😉

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[Riz]

Do you have any pics mate? SOMETIMES what you see in the mirror is not what others see and could be progress but your being harsh.

Also sometimes you have to drop calories hard tbh – hilly had me on 1400 calories on my last prep was it extreme..yes..but its what was needed.

Most of us dont have enough muscle to keep the calories high while cutting and we must pull food hard and create greater output.

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[Riz]

100% agree with KUBA dont use caber straight away it will crush your prolactin from 524 to 0 very quickly.

What was your oestrogen reading? Would be good to know as Prolactin thrives in a high oestrogen environment.

Are you using any AI atm?

Vitamin B6 P5P 100mg pre bed 100mg on wake

Vitamin D3 4000iu daily

Vitamin e

Ashwaghanda pre bed

I have ran into several occasions where my prolactin has gone high and the following stack above has always really helped bring down sides and overall reading of PROLACTIN.

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[Riz]

Hi Bud –

Tren just effects some peoples sleep and their is not much you can do about it.

If you pin ED or EOD or E3D wont really make much diff.

I would defo invest in some sort of sleep stack and use this pre bed – Even changing your last meal of day can help some people with sleep.

Increasing caber will lower prolactin – it will not really effect your sleep much i think it will have 0 EFFECT on your sleep.

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