[Riz]

Start of the 1 year OFF SEASON starts now – had a shit ton to do past 12 week etc – new job – new house – new area – new gym etc etc

Training at Ilkeston Gym.

Cycle as off today (Everything is overlooked by Hilly we have worked together circa 4 years)

TEST E 150
TREN A 75
EQ 250

Pinned MWF
TOTAL
TEST E 450
TREN A 225
EQ 750

Training – DELTS/BACK CHEST/ARMS OFF LEGS OFF Repeat.
Reason behind split? shit arms shit chest so simply going to train them together.

Current food.

Meal 1 – 100g cooked chicken/turkey breast plus 2 eggs + veg

Meal 2 – 150g cooked chicken/turkey breast + salad and 1 tablespoon extra virgin Olive

Meal 3 – 150g cooked chicken/turkey breast + veg +200g basmati rice +1 cap gylcomax

Meal 4 – 100g cooked chicken + salad and 200g cooked basmati rice

Pre – 10g EAA + Stimumaxx

Intra –10g EAA and 30g carbs HBCD +Vascumax

Meal 5 – PWO 2.5 scoops isolate with either 150g low fat cereal
or 100g ground rice and 40g carbs from crumpet/jam +3 Gylcomax

Meal 6 -150g cooked chicken/turkey breast 20g nut butter plus any veg or salad

REST DAY

Meal 1 – 2 scoops isolate and 15g nut butter with 1 teaspoon organic cocoa powder

Meal 2 – 150g cooked chicken + veg + teaspoon Olive oil

Meal 3 – 150g cooked chicken with 200g cooked basmati rice

Meal 4 – 250g raw weight lean beef steak + 450g raw weight potato + 3 caps Glycomax

Meal 5 – 200g cooked basa cooked + 200g basmati rice plus any salad or veg

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

[Riz]

I use the Tefal multicooker (Rice setting) for every 100g raw rice I use 150ml water and it always comes out perfect – I have realised in a rice cooker the longer grain the rice the better it taste its that simple.

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

[Riz]

I add salt into my pre meal – pre drink – and intra drink – massive difference.

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

[Riz]

magnus – chiron – rohm

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

[Riz]

I’ve done 2ml with a orange 5/8 before when very lean had no issue.

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

[Riz]

Load up a slin pin and put into rear delts – or dont pin at all bud – most wont pin this close to show to reduce chance of inflammation etc

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

[Riz]

Yesterday days push workout-

DB SHOULDER PRESS X 1 X 1 4S
DB SIDE DELTS X 1 X F
BARBELL FRONT RAISE INCLINE BENCH X 2
Side delt Cable x 1 x f

H strength Bench press machine – x 1 x back off
Seated Narrow grip press – x 1 x back off
Weighted dips x 1 Bodyweight x 1
Cable Cross Over (strap around elbow) x 3 F

Skull Crusher x 1 x back off
Reverse Hand tricep Pull down x 1 x f

Feel absolute shit ATM have not been well + body holding very weird layer of water.

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

[Riz]

Checked in with Boss man yesterday – Down 4lbs which is good – we a have new goal in mind.

Current morning weight – 171.5lbs

Some slight diet changes.

Meal 1 – 150g cooked chicken breast with veg + 2 whole eggs

Meal 2 – 150g cooked chicken breast or 225g cooked basa + any veg or salad

Meal 3 – 150g cooked chicken breast or 225g cooked basa + any veg or salad

Meal 4 – 150g cooked chicken breast or 225g cooked basa + any veg or salad + 200g Jasmine Rice

Meal 5 – 100g cooked chicken breast or 1 tin tuna or 30g protein from whey (actually using NOVO X egg protein atm) + 100g ground rice and teaspoon coconut oil

Pre – 10g EAA + Half scoop STIMUMAX

Intra – 10g EAA + STROM VASCUMAX

Meal 6 – 150g cooked chicken or 2 scoop iso surge + 100g Ground rice + 1 tablespoon Jam.

(I could easily change my carb sources to oats etc and things which have alot more volume but i dont want any bloat at all as i honestly think this causes distention over time)

Current HEALTH supps/Vitamins

AM –
-GREEN TEA EXTRACT
-Vitamin B complex (Full spectrum)
-Vitamin D3
-Vitamin E
-Hawthorn berry
-NAC
-Astragalus
-Vitamin K2
-Sillymarin
-Vitamin c
-Mutant Multivitamin
-Digest

Pre Bed
-Ashwaghanda
-Vitamin B6
-NAC
-Sillymarin
-Magnesium Citrate

NEW training split will be – PPL 3 days on 1 day off will be reducing volume to allow recovery.

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

[Riz]

Last nights workout –

Weighted Wide Grip Pull ups x 2 sets 30kg 1 set body Weight.

Inline Bench x 2 working 1 back off
Weighted Chest Focus Dips x 2 working 1 back off

SideDelts x 2 work sets x 1 back off
Shoulderpress Hammer Strength – 2 work sets

Skull Crusher x 3 straight sets
Cable push down x 2 sets

progressed on everything but the shoulder press – Which is really pissing me off now.

Might have to change the split about and put shoulders as first movement – or even go about doing the Old 4s split i was running with PPL 1 work set 1 set 4s.

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

[Riz]

Much needed rest day yesterday –

Bird wanted to go do some cardio so i just did my 25 minutes pm cardio (Treadmill) + another 20 just to keep her company.

Hit some core work after but lots of it was just bodyweight and holds etc – Trying to make sure i can keep my waist very very tight – Started doing the Plank also everyday after everysession and also everynight before bed. Lots of vacuums etc also.

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

[Riz]

How was the post show period handled in terms of food, training etc… did you have a couple days of eating what you like, binge at all, hilly set macros etc… and training few days off?

Dan my man –

So the show was on a saturday

– Hilly said to do what ever i pleased the night after the show and the next day (Sunday)

– so Saturday night and the whole of sunday i ate what i wanted and tbh most of it was just home made food

On Monday Hilly sent me a updated plan which was pretty much the same diet i was doing circa 3-4 weeks out more or less just the timing of carbs was a bit different.

I had one day off and that was the sunday i was back to training upper lower split from the monday ( 4 days a week training) and i have been doing this for the past 3+ weeks and its worked pretty good i would say its the best post show look i have held to date and i have had plenty of “Not on plan food”

I have to admit My appetite is huge atm and i am very fucking hungry all the time and it is difficult but i know this is better than being a fat mess which i normally am 3 weeks after a show lol.

Im sure @Hilly will chime in how hes done stuff macros wise and why etc.

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

[Riz]

Yo Yo Yo,

time to step things up from here I think :))

Agreed Big man! 😉 time to kill it.

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

[Riz]

Checked in yesterday and was – 10lbs (175.9)above stage weight with a decent look – defo have lost some detail but im in a good place mentally and happy with how i look.

Absolutely nuts legs session yesterday.

Progressed every set – Pumps were insane.

Old training partner was back for the session so really pushed hard progressed every lift + some extra reps/failure/forced reps have ruined my legs but its worth it and i know how my legs respond best training wise.

I started supplementing with Dopa Mucuna in the AM will defo not be using this anymore as it has been making me fall asleep at my desk.

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

[Riz]

I think you upper lower split looks fine mate – Only thing i would do diff is Move back movement to the beginning of the workout as its the largest muscle on upper day but thats just what i do but not saying your wrong.

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

[Riz]

Yesterday Session – Upper rotation 2.

Weighted Wide Grip Pull ups x 3 sets 25kg x 10 x 8 x f
Rackpulls x 2 working 1 back off

Inline Bench x 2 working 1 back off
Weighted Chest Focus Dips x 2 working 1 back off

SideDelts x 2 work sets x 1 back off
Shoulderpress Hammer Strength – 2 work sets

Skull Crusher x 3 straight sets
Cable push down x 2 sets

Abs – All bodyweight + Lots of holds + ab roll out wheel.

Progressed on everything which is great body is really coming back to life 3.5 week post show.

Had all my carbs PWO from cocopops yesterday + protein from tuna steak and it sat alot better than jasmine rice + chicken.

SO will be sticking to this from now on.

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