[Ryan]

makro break down. 5000 kcals

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[Ryan]

Hey Ryan, which it’s your current diet on training days? And which supplements you take for health and digestion?

hey buddy, ive put some screen shots up of my recent off season diet. The days higher in fat and lower carbs are non training days. As you can see I’m keeping cals at 5000, 1st time i have allowed this much food as i really want to put my body in the position to grow as much as possible now I’m moving to supers with no weight limit. il post full supp list too.

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[Ryan]

@hilly  @haider-mehdi  @ryanpetford  

Cheers guys that’s exactly what I was thinking, had bloodwork recently and it was the high end of normal so didn’t think it would be necessary yet, but i weren’t sure how quickly t3 begins working or how long would be ideal to run it.

Yeah im assisted, food isn’t too low yet and cardios only 10 mins at the end of a session with weight dropping each week atm. going to slowly increase it as needed, so I’m thinking potentially adding in t3 maybe during the last 4 weeks of the cut when/if weight stops budging?

i think if you stall 2 weeks in a row and you have reduced total calorie output then it could be a sign that natural t3 has reduced. I think you can get a cheapish test for t3 done so you don’t need to pay for a full blood work panel

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[Ryan]

Hey, Dr Dean would have the scientific answer to this. Generally you shouldn’t be running high AIs during prep, as some est is beneficial. The reason coaches may increase or go high at the end of a prep is to drop water by stopping est. By this time all bfat should be gone anyway.

I meant preps where the estrogen is crashed 3 months out.

Thanks for the answer as always!, hoping D.R. dean can clarify

[/quote]
hey, Why would your es be crashed 3 months out? what anti estrogen dose are you seeing being used?

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[Ryan]

Hey, Dr Dean would have the scientific answer to this. Generally you shouldn’t be running high AIs during prep, as some est is beneficial. The reason coaches may increase or go high at the end of a prep is to drop water by stopping est. By this time all bfat should be gone anyway.

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Coaching: primitivegym@gmail.com
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[Ryan]

Hey, i would put it in when you really need it, so when bfat is low, deficit is in full swing and natural t3 function is suffering. Best way to find this out is blood work closer to the time. 25mg a day to start.

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[Ryan]

Good tips from Hilly above. I like glucan which can be found in mps max (wellmune ingredient), you can also purchase it as a stand alone product usually with selenium.

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Coaching: primitivegym@gmail.com
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[Ryan]

Hi Ryan, what is usually the caloric difference on a training day VS off day ?

hey, generally it doesn’t change, i will increase movement on non training days so steps go up and the carbs cals i drop will be replaced by a little extra fat. il be doing the same this offseason, keeping cals the same on training and non training days but having less carbs and more fat on non training days

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[Ryan]

@ryanpetford  hello, Thank you for answering. How much time should i take nolva? Should I changé my arimidex dosage?

arimidex can stay the same, add 20mg nolva a day.

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Coaching: primitivegym@gmail.com
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[Ryan]

low dose of test with npp or primo will yield great results without throwing blood work out too much. Dose test low every other day and you shouldn’t even need an AI.

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[Ryan]

As above, we all get it, i call it the nutty professor phase, you eat and eat, swell up etc lol. I think of the bit in the film where he has acupuncture and he’s covered in pins, still hungry? yes… all jokes aside it does die down. Good wholesame food will fill you up more than processed or junk that we can crave post show. I always stay active and continue to train so i don’t get uncomfortable heavy with water retention etc

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[Ryan]

I had sensitive nips during prep and 20mg of nolva sorted it.

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[Ryan]

Depends on the area, hard water, soft water etc. Im lucky that we have good mineral dense water here but still like bottled for my intra workout.

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Coaching: primitivegym@gmail.com
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[Ryan]

pull today, decent sessions, ended up doing RDLs as my bicep tendon is playing up on barbell rows. Harry my training partner has a hip operation next week so he is out of action for a while. Its something he put off until after the shows this yr but it needs sorting before he really pushes to compete as a pro. Il be looking to come off and run a full pct, get blood work done and check fertility as me and my wife want to start a family. That’s the main priority before competing again. Im excited to prep for supers when the time is right but looking forward to some time off anabolics.

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Coaching: primitivegym@gmail.com
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[Ryan]

As above, supplement needs do a great stack, Glutathione liposomal is also a great product to use yr round.

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