[Ryan]

Hey buddy,

I agree you want to come out of that deficit and really start to take advantage of your 1st cycle to put on some good tissue. I would suggest an extra 500cals initially, push more carbs on training days and increase protein a little. More fat can be utilised on non training days.

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Thanks buddy. JP calculator puts me on like 3000 cals but do you think it’s a bad idea to shoot here straight away considering I’m on 1900 at the moment. [/quote]
you could push to 3,000, from previous experiences I’ve made the mistake of not pushing cals high enough in the offseason. It’s left me really having to suck down for contest prep. 3,000 is a responsible start.

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[Ryan]

Heading home today, don’t think il get to train unfortunately but looking forward to getting back to my usual routine and moving towards the end of the year with purpose. attached a few shots where i am in the middle of nowhere.

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[Ryan]

Everyone will vary, if you really have to suck cals back to get contest ready then fats is a great way to do it. I’ve seen many use almost no fat towards the end of prep, mine go very low unfortunately….

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[Ryan]

Hey buddy,
I agree you want to come out of that deficit and really start to take advantage of your 1st cycle to put on some good tissue. I would suggest an extra 500cals initially, push more carbs on training days and increase protein a little. More fat can be utilised on non training days.

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

[Ryan]

Rest day today. I’m away in Cornwall this weekend in a super remote village. Just resting up and enjoying the break. Getting my meals and steps in so no change despite the change of scenery.

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[Ryan]

I would go for NPP personally, test dose is good.

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[Ryan]

Think everyone is different with pip. Some get it bad in areas when others don’t.

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[Ryan]

i do all the time, keeps me full and satisfied

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[Ryan]

not post workout but as a meal replacement if your on a high cal diet.

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[Ryan]

Push 1 today, had to move it forward as I’m away this weekend in the middle of nowhere with no gyms. still always a way to get the job done. weight at an all time low today, 110.3kg. starting to tighten up now. Another 4 kg and i think il be where i need to be.

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[Ryan]

Thanks for the feedback @ryanpetford . Would you consider adding some Tren or other compounds?

only of you wanted to compete, not something i personally use in the offseason.

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[Ryan]

Legs 2 today. Luckily for me it was very low volume as i felt fatigued today. Still managed to get a decent workout in. Session below: current weight now 111.7kg.
LEGS 2

hamstring curl – 1 set 10-12 reps, 1 set 7-9 reps  

Leg press – 1 set of 10-12, 1 set of 6-8 reps  

Paused BB squat – 1 set of 8-10 , 1 set of 20 reps – count of 1,2 in the hole A2G

Single leg lying ham curl – 1 set of 20  

glute bridge – 2 sets of 8-12 – 1 second peak contraction at the top, maintain tension and continuous reps

Adductor –1 rest pause set 

hanging leg raises – 2 sets, body weight 

Single arm cable curl – 2 sets of 8-12 

calves – 3 x 10-12

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[Ryan]

As above, nothing wrong with just test cycles starting out.

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[Ryan]

What orals buddy? there are vitamins that are best taken with fats, are you talking about anabolics? if so with any food is fine.

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[Ryan]

Whatever suits you best buddy. Doesn’t have to be split.

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