[Ryan]

As above I would opt for a well known brand that specialises is physique training. As Clare said never do a pin prick test.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

Yes it can cause changes on the scale. Could be a bug or a reaction to the supps so remove and see if it improves then put back in and see if it returns then you know the issue.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

I’ve used sourdough on prep as it digest well for me. It’s fine if it digests okay but I know alot of supermarket breads have alot of ingredients in for preserving it. Aim for fresh options when possible

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

Are you still trying to lose bfat?

350g protein, 300g Carbs and 20g fat will see you at 2800kcal where you are currently. You can increase fat and reduce carbohydrates but I prefer a lower fat approach when trying to get very lean. If your looking to push up then I would start by increasing carbohydrates and then a little fat.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

That’s a series dose? Are you an experienced competitve bodybuilder? I’d only expect this dose at a professional level. What was your goal in pushing to this dose?

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

Inulin or ip6 may help with absorption in the gut. Donations will definitely help

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

I always keep it the same and just track body composition. If it starts to run away abit I reduce the cals or move more.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

You will lose a certain amount quickly along side some muscle. Eventually it will stall and you will have nowhere else to go so you will become stuck quickly. Also crash dieting increases the chances of binge eating creating unhealthy eating habits. Take your time. Increase output, eat good whole foods and enjoy your training. If you don’t enjoy any of it find something you do enjoy to do.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

I give these options to all my Bjj clients. There’s a long list and this is the short version. Not many people take the gut part seriously but a strong gut and immune system will help fight any of the nasty infections that can come with lots of time on the mats. Diet plays a huge role in recovery and performance so that needs to be spot on.

I would recommend getting your blood work done at some point (full panel). I’d recommend this once yearly.

When testosterone levels drop below 10 to 15mmol I’d strongly recommend trt for overall health and performance.

Strongly Recommended Supplements

<font hlink=”https://www.tb-jp.com/collections/nutrition” hsize=”16″ strref=”https://www.tb-jp.com/collections/nutrition”>https://www.tb-jp.com/collections/nutrition</font

Code: ryan10

Vit D plus k 5000iu daily
Omegas high quality 6 grams per day.
Collagen powder
magnesiumbisglycinate 1000mg per day minimum.

Vit C 2000mg per day

Recomended Supplements dependant on Blood Work:
Digestion if you have issues:
Inulin and pyslium husks (lypicol) 1st thing.
Digestion Pro by trainedJP

bonebroth

Liver support if enzymes are out on blood work:

Vital support

Cholesterol and blood pressure:
Love Heart byjp

Prolactin:

B6p5p 1 or 2 depending on bloods

Oestrogen Reduction:

Eostrogen block byjp

Cognitive Support:
Nicotine lozenger 3mg

IV Support:Glutathione when possible

During Training:
10g Essential amino acids
10g creatine

10g glutamine

Recommended Recovery Treatments

Deep tissue one to two times per month.

Ice baths as long as they don’t run you down more.
Sauna or Epson salt bath (one full bag) once per week.
Redlight therapy 10 to 20mins per day.
Stretching daily.

Yoga weekly or pilates

Peptides Advice:
During injury 6 to 8 weeks only

Tb500: 300mg per day: Add 2ml water with 10mg vial. 6 iu on insulin pin daily. Run trainedbyjp Cure-Coming and Omega Pro with it for their anti inflammatory response.

Alongside Tb500 run bpc 157:
2ml water into 5mg vial 10iu on insulin pin split into 5iu 2 x daily.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

Hey,

Those machines are a waste of time bfat wise. It also doesn’t really matter what bfat you are as visually someone at 15% could look very different to another person at the same percentage because everyone stores it differently. I would go on visuals. Firstly you need to be consistent every day with steps and food. I would aim for 10k steps initially. If you hold your weight on your current cals after 2 weeks then you’re at maintenance so you need to decrease food or increase movement. There’s no set cals for each person. Someone can get lean on 4k where others need to go below 2k to get lean. Always keep protein high, 2.5g per 1kg body weight. Some prefer more but I would only recommend this as you get bigger and leaner to help muscle maintenance. You can drops carbs or fat to reduce overal calories not protein. Others prefer to use output more so they can eat more. The choice is yours.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

Does she use any supplement support at all?

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

Do them separately

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

Personally don’t think you need more than 2 a day. Best to start at one and track your digestion before adding more. I use one most days as the food I eat is very clean and easy to digest. On days where I indulge I have 2.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

As above,. You have high gi foods in there and then go just to protein. I would add some fats and switch to some lower gi foods.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

Are you going to do trt (150mg a week roughly). If so I would run 200iu hcg daily and 150iu hmg a week.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10