[Ryan]

rest day today, checked in yesterday at 114.7 so another little drop. pics attached. just waiting to see how we move forward from here. will post yesterdays leg workout in the log book section and will post current diet over the weekend.

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

[Ryan]

Hey Ryan what’s your opinion on pasta as one of carbs sources?

hey buddy, if it digests well then fine. if white then it’s high GI so use post workout.

_________________________________________

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[/quote]
nice, to be honest my health comes before bodybuilding. That’s why i tend not to use so much and really focus on supplements and nutrition. luckily the Classic class in theory should allow us to compete using less than say an open class, however i know many classics using as much as open….

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

Hey Ryan what’s your opinion on pasta as one of carbs sources?

hey buddy, if it digests well then fine. if white then it’s high GI so use post workout.

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

[Ryan]

Hey Ryan,

Do you eat a high fat diet because of the way you feel or because of blood work numbers? I recently got a bloods done and have high TG/LDL. I am experimenting with increasing fats and lowering carbs but am worried it will be a lot tougher to bulk on…

Thanks, Blake

hey buddy,
I’ve just always worked better on a high fat low carb diet. My blood work came back healthy running this type of diet. Do you supplement with any herbal products? in terms of bulking I’ve never struggled to put on weight which is probably why i can run this type of diet. I also have a really good response to carbs as mu sensitivity is always high.

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

[Ryan]

@ryanpetford  your referring to planks when u say 30 second hold ?

Thats how long i hold my vacuums buddy. build up from 15seconds. So inhale pulling your rib cage up, hold then exhale pulling your stomach in further, slowly relax then contract your abs, start again.

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

[Ryan]

Hi, the oil should be sterile when mixed and put into ampules or bottles. Make sure you use a reputable company and ensure you clean the area your injecting with a sterile wipe. always use a fresh pin for injecting. Most abscesses come from bad hygiene.

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

[Ryan]

There’s alot of companies that do an all in one prostate health supp. i use saw palmetto. I would love a supplementneeds prostate supp to come out.

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

rest day today after a heavy back sesh. lots of job’s to do around the gym so activity will be high. will stick another 30mins cardio in so im around 10,000 steps. massage tonight too so looking forward to that. Check in day tomorrow…

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

300 or 400mg test, 400mg npp or bold would be very effective. add 0.5mg arimi 3 x a week.

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

[Ryan]

I would personally stick to more natural foods, maybe take a pic of the ingredients and post up.

Instagram: @primitivegymnasium
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[Ryan]

agree with the above, start low 20mcg. Dean i think i will do the same, i got upto 120 before and felt horrendous.. to be fair it was during the end of a prep and was probably a combination of things but would rather not go that high again.

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[Ryan]

pull day today. More PBs, god knows whats in sustain and mps max but my Strength and endurance is through the roof, diet and supp intake is spot on. Drugs are very low at mo so just shows the importance of nutrition. I’ve logged today’s workout over on the workout log section. Barbell RDL PB of 280 for 6 today, i think 300 will be my limit but will be a while before i build up to that.

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

[Ryan]

that will work buddy

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

[Ryan]

if your after TRT then you want about 150mg of test per week split over two shots. testE or something is fine. you shouldn’t need ai’s on this but you can get blood work done to double check. if your moving up higher to say 300mg a week them you could do with ai’s. Around 0.5mg arimi 3 x per week.

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

[Ryan]

Hey,
i think by now you probably know whats in what without the need to calculate exactly. contest prep wise you got to keep those measurements super accurate. i don’t use fitnesspal now i just know what makros im eating and i never really focus on calorie count. last prep i didn’t bother calculating calories. The good thing about a coach is you can leave it to them, you just got to measure the quantities weight wise.

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