[Riz]

Big push session yesterday nailed at Iron world derby!

Seems like my body is now adapting to this rotation food timings etc.

2 sets flat bench

2 sets seated chest press

2 sets hammer strength shoulder press

6 sets same weight incline smith chest press same weight 1 minute rest.

6 sets same weight side laterals dumbbells – 1 minute rest.

2 set front raise 1 Dropset

2 set side laterals on machine + 1 drop set

DIPS – FAILURE

TRICEP – FAILURE

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[Riz]

Season all your meats – obv pay attention to what seasonings but most are fine.

Microwave rice – pilau – mexican – lemon and lime flavours etc are all great alternatives and are fast and tasty.

When cooking your rice thow in some tumeric – will give a nicer colour and the food will look more appealing.

Flavoured tuna packs are very good to keep on hand – taste great cold aswell.

The following sauces are great –

Nandos sauce

cholula hot sauce

franks hot sauce

low sugar and salt ketchup

encona hot sauces (Not the sweet chilli)

So many sauces which are pretty low KCAL and keep things very interesting.

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[Riz]

I am looking into getting a chillicool this year – GUY CISTERINO uses it and rates it highly.

The system is basically aircon for your bed.

I defo think its worth an investment.

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[Riz]

Great pull session last night

3 sets pull down close grip pyramid up

4 sets RACK PULL2 same weight (Should be 6 sets but dont want to risk)

2 sets hammer strength iso row

2 sets reverse hand pull down machine

2 sets close grip row to chest

3 sets same weight – face pulls

biceps – failure no log

calf’s – failure no log

The eating window is getting shorter each day now – so eating and getting to the gym and training with decent digestion is becoming a challenge.

Next week I might have to liquid first 2 meals but will see how it goes.

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[Riz]

Love the thread bro. Keep at it but I would be wary of the 4 days on and training to failure, madman doms for days lol

HAHA thankyou my bro! Doms are insane atm – switching to 3x a week training now to suit as just cant cope with the 4x.

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[Riz]

Not been able to update as busy with family.

Friday was my first leg session in months – at a proper gym

Was very surprised strength was still very good.

About 30 minutes into the session it became very clear how taxing training legs was – i started getting cold sweats and a headache Most likely a result of fasting the hold day and being dehydrated all day.

Doms are still here today haha.

Will take it easier this week coming.

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[Riz]

I would stick to what you are doing mate – if its working why the fuck listen to anyone? if its not broken dont fix it.

<font face=”inherit”>If you only needed to do side delts for big delts….im sure you </font>wouldn’t<font face=”inherit”> ever see videos of ronnie/dorian/leepriest/nasser shoulder pressing lol. </font>

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[Riz]

How are you looking atm? please post pics.

I would leave everything as it is tbh if you are looking good and your really lean which you should be at this stage why make changes?

I know alot of bbers tend to push the AIS a little harder towards the end of a prep to acheive a dryer look but i am not sure how true this is.

CABER IS not an AI so i would leave as it is.

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[Riz]

Very good push session last night.

Didn’t push anything to hard as still getting use to moving weight and getting into the swing of things.

Food is getting a little easier to get down now as the body is adapting to eating at set times.

Digestion is getting better each day.

I can see the body recomping already which is great and i have 0 distention.

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[Riz]

Pull sessions last night – went great at IRON WORLD DERBY.

I did not max any movement as it was my first day back training in over 2 weeks and over 3 months of doing certain exercises.

I did fast yesterday with just water to try ease into Ramadan and the routine.

Food was a little hard to get down as the stomach tends to shrink when fasted for prolonged period.

So far so good – digestion has been good – i have been able to get 4 meals in and also 4litre + water in a small window.

And on top of that I am working my day job also – and still replying to my coaching clients and also doing my design business… anything can be done if you really want it.

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[Riz]

i would honestly just remove all gluten, if i have even 1 bagel it sets me off.

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[Riz]

Remove that for a higher quality PURE WHEY isolate and if that does not improve digestion change over to a vegan protein.

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[Riz]

also what whey are you using?

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[Riz]

Hi Bud –

Looking at your diet – I would remove the bagels.

Its the only thing in your diet that is most likely causing IBSs.

I myself have a lot of digestion issues but since working with hilly and removing gluten i have been able to bodybuild with no issues.

I would also look at making your meals from 5 to 6 to lower the overall portion size which will also helps digestion IMO.

Do you use any glutamine/supplements on wake?

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[Riz]

I MYSELF would strongly favour starting the first 8 weeks with npp .

It gets in and out FAST.

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