[Ryan]

Hey,
once you have rested it for a while then you can start looking at rehab. i find sleeping with a pillow under the arm helps. rotator cuff warm up exercises are a must to flush the blood in there and avoid further injury when you get back into training. Eventually deep tissue work to remove scar tissue and an EMS machine can be useful for stimulating blood flow.

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

[Ryan]

Hey, bloating can be caused for a variety of reasons. It’s generally a food intolerance, start making notes after each meal so you can track what foods are causing issues. I would recommend adding pink salt to your meals and look at your potassium intake. Maybe start by adding a banana into your 1st meal.

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

[Ryan]

So usually i will have a high cal meal off at the weekends, i haven’t really felt like anything and I’m trying to tighten up a little so opted for a halo tub 320cals. I just removed my nut butter from my last meal which evened the cals out. hopefully notice a difference in my check in pics with little tweaks each week

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

[Ryan]

cyclic Dextrin would be the best carb intra choice. add 5g creatine post aswell to help flush the post workout carbs in. i would remove the 30ml of olive oil and add 80g rice crispies or 2 rice crispie bars or something similar for extra high gi carbs. Don’t really want fat post workout as it will slow the carbs down.

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

[Ryan]

was you off completely before starting this course? is it a reliable source?

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

[Ryan]

off day today, still like to keep active so dog walks and cleaning it is. no carbs today just fats and protein.

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

[Ryan]

If it’s a fresh site you may notice intial pain, If its red and hot then if could be a potential infection. If the redness keeps spreading then get to the GP for antibiotics, do not leave it.

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

[Ryan]

Hey, i wouldn’t have the waxy maize 1st thing personally. Do you find you digest all these foods fine? intra i wouldn’t use fructose from cranberry juice. Are you reducing food on non training days?

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

[Ryan]

Hey, mostly cheats are used for those who are struggling mentally. Refeeds can be useful if weight drop is drastic. You could utalise a refeed after say a leg or pull session. This is where it helps to have a good coach who can see changes in your physique and know when to put food in.

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

[Ryan]

Hey,
i really like CBD oil, i know alot of people are using http://www.supplementneeds.co.uk sleep stack. Many swear by this.

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

[Ryan]

alot of people use that or Oxys pre workout

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

[Ryan]

Hey,
you will want a calorie surplus if you want to grow for sure. If it’s your first cycle you want to make the most of it. Only time for a calorie deficit is during contest prep. I would start high and if you get too fluffy you can come down a little.

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

[Ryan]

Now days there are better options. JP Sustain would be the ultimate choice.

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

[Ryan]

so did something a little different today, usually im on for pull 2 but had a massage lined up, after a good leg session i didnt want to stress my body too much so i jumped in on an arm session with Harry. Was nice to have a full arm pump for the 1st time in a while. Getting my back massaged can be like a back workout, all the scar tissues and crap removed and i feel much better. I have to stay on top of rehab otherwise my injuries take over. JP keeping things the same after check in. May try a cheeky pre workout addition, initially we thought oxy 50mg pre training, however, as my digestion has been so good lately i didn’t want to risk putting an oral in. So we may go with injec dbol, never tried it so if i get some i will let every1 know how it goes.

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

[Ryan]

Hey, yes what Haider said, remove one item for a day or two and if it’s not that try another food source. eggs are a common allergy and some people can have issues with chicken. I personally don’t eat chicken anymore as it never agrees with me. I also have 5 L-glutamine 1st thing. Manuka honey is also great for gut health. Try not to have too much caffeine and check it’s not your supplements causing the issue. Many have favourings and fillers that can create gut issues.

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