[Riz]

These are G2G I am currently using my self.

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

Go and see a deep tissue therapist bud and get them to do some work on the quad and hamstrings. most knee pain is often caused by very tight hams/qauds etc.

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

never even care about the flavour myself – could taste like piss and I wouldn’t care along as it works. TBH most of jps range taste good.

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

So another great check in with Hilly on Friday.

Weight has finally stabilised – strength is climbing weekly slightly and reps are increasing with very good form.

Weight was 181lbs on wake Friday.

So base food is to remain the same but will not have a high day every Tuesday on my chest day (My weakest body part)

Also after discussing with Hilly I will be using 50mg of OXY on SATURDAY AND TUESDAY PRE GYM only as these body parts are VERY much weak on my physique.

(arms and chest)

HERE IS the updated MEAL plan for now.

Training day

On waking – 500ml water, 30g glutamine / ACV- this is prior to dog walk with thyroid meds

PWO dog walk – Yakult

Meal 1 – 3 whole eggs, 3 egg whites with 2 white toast (45g carbs if digest good) plus any veg or salad, 20g protein powder and 1 apple –

Meal 2 – 150g cooked chicken/turkey breast with 150g cooked white rice plus any salad or veg and 5ml extra virgin macadamia oil

Meal 3 – 150g cooked chicken/turkey breast with 150g cooked white rice plus any salad or veg and 5ml extra virgin macadamia oil

Meal 4 – 30g isolate with 50g COR, 50g banana and 5g coconut oil plus double usual salt

Intra workout – 20g EAA, 25g cyclic dextrin, 5g creatine, 5g taurine diluted in 300ml coconut water and 1 litre water with 5 grinds sea salt – drink as you train

Meal 5 – 45g protein from lean source of your choice with 300g cooked white rice or 100g COR (75-80g carbs) or similar from potato made into home made chips

Meal 6 – 30g iso, 10ml extra virgin Macadamia oil and 250ml kefir

Rest day

On waking – 500ml water, 30g glutamine / ACV- this is prior to dog walk with thyroid meds

PWO dog walk – Yakult

Meal 1 – 3 whole eggs, 3 egg whites with 1 white toast (22-25g carbs if digest good) plus any veg or salad, 20g protein powder

Meal 2 – 150g cooked chicken/turkey breast with 125g cooked white rice plus any salad or veg and 5ml extra virgin macadamia oil

Meal 3 – 150g cooked chicken/turkey breast with 125g cooked white rice plus any salad or veg and 5ml extra virgin macadamia oil

Meal 4 – 250g raw weight white fish with 250g raw weight potato made into chips or 200g 3% oven chips

Meal 5 – 200g raw weight salmon plus any salad or veg

Meal 6 – 30g iso, 10ml extra virgin Macadamia oil and 250ml kefir

HIGH DAY – TUESDAY

Meal 1 – 1 whole eggs, 3 egg whites with 4 white toast (75g carbs if digest good) plus any veg or salad, 20g protein powder and 1 apple –

Meal 2 – 100g cooked chicken/turkey breast with 250g cooked white rice plus any salad or veg and 5ml extra virgin macadamia oil

Meal 3 – 100g cooked chicken/turkey breast with 250g cooked white rice plus any salad or veg and 5ml extra virgin macadamia oil

Meal 4 – 30g isolate with 75g COR, 50g banana and 5g coconut oil plus double usual salt

Intra workout – 20g EAA, 25g cyclic dextrin, 5g creatine, 5g taurine diluted in 300ml coconut water and 1 litre water with 5 grinds sea salt – drink as you train

Meal 5 – 45g protein from lean source of your choice with 300g cooked white rice or 100g COR (75-80g carbs)

Meal 6 – 30g iso, 10ml extra virgin Macadamia oil and 250ml kefir

Free meal is Saturday – last meal of the day.

if I can hold this body comp till 190/195

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

Great hamstring session last night –

3 sets seated ham curl – last set 21s

3 sets laying ham curl

3 sets standing ham curl

3 sets RDL with dbell

2 sets abducutor

Got my other weak point today which is arms 🙂

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

Aye up bud I would look to get leaner and then aim to do a growth phase. But great shape here my man .

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

Great check in today.

Weight is increasing weekly with no food changes for 3 weeks now.

Could not ask for more.

Training has been better strength has progressed nicely especially on qaud and ham days which took a huge hit.

Pumps in gym better digestion best its been in years

Picture attached of me post 4 weeks of illness and 3 weeks later today.

Same lighting same room same camera.

Left 170 right 181.

We will look to hold this condition as long as possible as my body mind digestion is all in the best place right now.

Goal is to hit 190/200 with respectable condition.

Steps I hit 16k daily for ease atm as my life style allows me to.

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

Great Check in today weight is climbing at a nice rate and strength in the gym going up along side with sleep getting better and as stated to HILLY this AM digestion is the best its ever been for over 10 years!

Weight this am – 178.6lbs

Pictures are wank today – but i will still upload the camera and lighting is all over the place.

Current set up with food.

Training day

On waking – 500ml water, 30g glutamine / ACV- this is prior to dog walk with thyroid meds

PWO dog walk – Yakult

Meal 1 – 3 whole eggs, 3 egg whites with 2 white toast plus any veg or salad, 20g protein powder and 1 apple –

Meal 2 – 150g cooked chicken/turkey breast with 150g cooked white rice plus any salad or veg and 5ml extra virgin macadamia oil

Meal 3 – 150g cooked chicken/turkey breast with 150g cooked white rice plus any salad or veg and 5ml extra virgin macadamia oil

Meal 4 – 30g isolate with 50g COR, 50g banana and 5g coconut oil plus double usual salt

Intra workout – 20g EAA, 25g cyclic dextrin, 5g creatine, 5g taurine diluted in 300ml coconut water and 1 litre water with 5 grinds sea salt – drink as you train

Meal 5 – 45g protein from lean source of your choice with 300g cooked white rice or 100g COR (75-80g carbs) or similar from potato made into home made chips

Meal 6 – 30g iso, 10ml extra virgin Macadamia oil and 250ml kefir

Rest day

On waking – 500ml water, 30g glutamine / ACV- this is prior to dog walk with thyroid meds

PWO dog walk – Yakult

Meal 1 – 3 whole eggs, 3 egg whites with 1 white toast (22-25g carbs if digest good) plus any veg or salad, 20g protein powder

Meal 2 – 150g cooked chicken/turkey breast with 125g cooked white rice plus any salad or veg and 5ml extra virgin macadamia oil

Meal 3 – 150g cooked chicken/turkey breast with 125g cooked white rice plus any salad or veg and 5ml extra virgin macadamia oil

Meal 4 – 250g raw weight white fish with 250g raw weight potato made into chips or 200g 3% oven chips

Meal 5 – 200g raw weight salmon plus any salad or veg

Meal 6 – 30g iso, 10ml extra virgin Macadamia oil and 250ml kefir

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

Firstly – i would ask before starting a cycle….

Is his food on point?

is his training on point?

Pics would be great…but..

A great cycle to start with all begginers would be 250/300mg test e a week max.

I would not opt for any more as you will make great progress on this as your first cycle.

Look to pin MON AND THURSDAY if first time pining to allow yourself to get use the process.

MWF pins would be better imo.

i would look to run the cycle 8 weeks run bloods – see where health is then either prolong it or wrap it up.

If you SEARCH DR DEAN PCT on the forum you will find a detailed log on how to run a POST CYCLE THERAPY 🙂

Hope this helps and good look.

Great thank you for your advice.

His food and training are absolutely on point.

Would you say to run test E on its own or is it best to be paired with something?

Very helpful thank you[/quote]

For a first cycle IDEALLY he just needs test – no need to utilise more stuff YET.

Test e would be a great starting point

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

You barely gained any muscle from a npp cycle my man? Npp is by far way better than EQ…

Your npp was most likely bunk my man.

It all comes down to food…how much was your eating?

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

Glad to see you are feeling better and wise call on the prep – Prep is never easy esp when family issues arise.

Few months hammering away and some good progress will be made i am sure.

Looking forward to seeing it!

YES YES the big G is in the house! Thankyou bro! time to improve

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

Looking forward to following. Do you have a goal weight in mind? Or more about the visual?

Thankyou my man – I am 176lbs in these pictures – i was 170 last year on stage pretty sliced.

i got to 215 this last off season so aim to hit this again but alot better body comp.

The main ting is the look to me –

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

Buddy I was using zantac etc for ages they never fixed my issue they just masked it..

Changed my diet

Removed certain foods.
Gluten lactose and it got better itself.

I wouldn’t add them orals in they will make reflux worse imo even with a masking drug

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

First my man – i remember your last post – you have made some SOLID progress since then and this physique is very pleasing.

Your legs are not far off at all – back is great- glute lines are apparent and coming through you are still holding some body fat – front relaxed is mint your physique seems very balanced and holding fat pretty evenly.

I think 4 weeks out you are in a great position – i would look to push harder these next 2/3 weeks and really get all the details out and the remaining of this fat off.

I say 3 week because 1 week out you will want to relax – drop fatigue etc.

cant wait to see the final package my man

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire

[Riz]

These 2 sessions look good.

I would personally myself and with all clients like to have the BACK OFF rep range higher i like to keep it 12/15.

Doing more wont reap more rewards imo – It might be an issue with your form or other factors eg – how you are pressing – are you jerking – is form sloppy – are you progressing load to quick.

I personally myself struggled with chest for along time – i was only able to bring it up by doing a chest day – just chest no other body part.

If you want any advice on form etc feel free to dm on instagram im happy to help 🙂

Instagram - Riztheengineer - No time to blow smoke.
Online coaching available - Instagram DM to enquire