[Ryan]

I would say atleast a litre.

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[Ryan]

Anti inflammatories like Clare said, i assume your taking ibuprofen with paracetamol.

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

[Ryan]

as above, progressively reduce cals and increase activity.

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

[Ryan]

push 2 today. Decent session, volume lowered a little to previous split but perfect for me at the minute. push 2 below:

Side raise machine – 2 sets of 8-10 reps, 1 set of 15 reps

High incline machine press – 1 set 10-12 reps, 1 set 7-9 reps  

Low incline DB press – 1 set 10-12 reps, 1 set 7-9 reps  

Dip machine – 1 set 8-10 reps, 1 set 12-15 reps  

Seated cable fly – 1 set of 15

single arm D handle pushdown – 2 sets of 12  

Single arm seated DB curl  – 2 sets of 8-10 reps

Dual machine curl – 1 set of 15,

Abs – 3 x 10-12  

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

[Ryan]

Hey,
core work is key, vacuums every morning on an empty stomach, 3 sets of 15 to 20 sec holds. core work 3 x per week min again add vacuums at the end of the ab work. Try not to eat foods
that bloat you, reduce meal sizes if possible. A waist trainer daily can help you keep your stomach tighter day to day as it is a constant reminder to keep your core tight.

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

[Ryan]

Rohm labs have a website

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

[Ryan]

I also start to smell during prep, especially when on fish ????

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

[Ryan]

Combo of the two buddy, how low is low carbs for you?

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

[Ryan]

Hey m8, i like salmon or tuna sushi, good quality protein source with carbs.

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

[Ryan]

rest day today, did a Fasted walk and will be cutting the grass today. Trying to stay active on rest days to i ensure I’m in a calorie deficit. weight today was 113kg. Couple of pics attached from todays check in.

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

[Ryan]

Hey brotha –

I think you’re looking awesome, and I’m always checking up on this forum as I find your insight really useful and your physique Is what I aspire towards. Don’t get down during your prep – I see a ton of opportunity on the other side. Keep at it! ????

appreciate the kind words m8, sometimes i expect alot from myself, i really can’t do anymore than I’m doing, my schedule is 100% bodybuilding now and at the end of the day that’s all i can do, i suppose we all look at our physiques at times and struggle to see progress.

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

[Ryan]

Only cut carbs down when weight stalls, you can also pull cals from fats. Switch to 5% fat beed of your eating 10% or above.

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

[Ryan]

As above, i have deep tissue weekly, stretch, reduce load only when necessary, correct supplementation is vital as is the correct diet, Curcumin and the new
JP joint product containing boswella and glucosamine will be ideal, CBD oil is also great and perhaps a reduction in inflammatory foods.

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

[Ryan]

As above if your on contest prep you have to stick in a deficit, if your just doing a little cut but want a little break then i can’t see any harm in a deload week and relaxation on food. Hopefully you will be rested and ready to beat numbers the following week

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

[Ryan]

Sorry for lack of update this week, still on the road- no food missed and some big sessions! Finished off the week today with a massive leg session with @ryanpetford down in primitive.

Weight has dropped a few lbs since being here now at 244lbs but a few days back in Dubai and I’ll get it back up.

Going to take the next 2 days to rest as I’m feeling very fatigued.

feel fucked today lol. Great session m8, just subscribed to this so i can keep upto date with your journey ????.

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