[Ryan]

Bone broth on order. So stuck to the plan about 80% due to 18 hours overtime so less calories and more output. 4lbs down and feel very tired during the day, and bit dehydrated too. Adding 1l of water daily and maybe the tiredness is my body adjusting to using fats as energy?

hey, yes could be and the long hours. If it doesn’t improve add 5g coconut oil to 2 meals.

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[Ryan]

exercise weight reps notes

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[Ryan]

prep:
isolate and nut butter

offseason:
salmon and rice

cheat:
burger chips, chocolate with nut butter and flapjacks ????. or Corinnes Home made tiffin…. nearly got type 2 after she made me some last year.

Instagram: @primitivegymnasium
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[Ryan]

shredabull and vasoburn

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

[Ryan]

I would take shakes and bars and have a few meals off m8, enjoy.

Instagram: @primitivegymnasium
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[Ryan]

Indeed matey, it’s this Sunday.

Last training session this morning, so now just to enjoy the next few days and know that I have done everything possible to ensure my first show goes well. Been a fantastic learning experience and enjoyed the whole experience.

_________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

amazing m8, looking forward to seeing pics. Enjoy buddy

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[Ryan]

Rest day today, have a sports massage on the cards and complete rest. Going to check in tomorrow morning, current weight 113kg.

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[Ryan]

Every time you diet it gets a little easier and you get a little leaner, you may have to push more now than you will in say 5 years to achieve the same condition. Vasoburn definitely has an impact on stubborn areas, decent ingredients including Yohimbe, also tightens loose skin.

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Coaching: primitivegym@gmail.com
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[Ryan]

I never got this obsession with the stair master. Cardio performed at a good pace on any machine will work, it’s down to overal calorie intake and out put. If you have no room for movement on your diet then you could start adding more cardio, Fasted cardio, ore bed cardio, fasted and post last meal always works well.

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[Ryan]

Carb cycling is used by many, i would put the high day on leg days, medium on back and low on days off. Trial it and if it doesn’t work try reduced carbs over a longer period of time.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
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[Ryan]

Barbell RDLs have made a huge impact on my back this year, keep them in for sure. I like to alternate between snatch grip and neutral.

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[Ryan]

Hilly hit the nail on the head. I personally don’t like to go above 25 but then my natural production is good so without bloods Its hard to say. Your main concern should be the gyno issue, you will not place in most shows with gyno as the judges are told to mark you down. I’ve seen many good physiques not place because of that. It looks like you will need surgery at some point. Nathan D and many other pros and Amatuers have had to go down the surgery root.

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[Ryan]

Interesting topic, i certainly think you wouldn’t feel at your best after any type of injury. Your body will be going through some type of shock. Dr Dean may know more on this.

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[Ryan]

you would have to get the lab names mate and do some research, this platform is ideal as I doubt there’s a lab that hasn’t been tried or heard of by the members and Athletes on here

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Coaching: primitivegym@gmail.com
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[Ryan]

either or, both will work. Being more active day today is always ideal. I personally prefer to eat less food and do less cardio but many prefer it the other way round.

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