[Ryan]

I always keep it the same and just track body composition. If it starts to run away abit I reduce the cals or move more.

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[Ryan]

You will lose a certain amount quickly along side some muscle. Eventually it will stall and you will have nowhere else to go so you will become stuck quickly. Also crash dieting increases the chances of binge eating creating unhealthy eating habits. Take your time. Increase output, eat good whole foods and enjoy your training. If you don’t enjoy any of it find something you do enjoy to do.

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

I give these options to all my Bjj clients. There’s a long list and this is the short version. Not many people take the gut part seriously but a strong gut and immune system will help fight any of the nasty infections that can come with lots of time on the mats. Diet plays a huge role in recovery and performance so that needs to be spot on.

I would recommend getting your blood work done at some point (full panel). I’d recommend this once yearly.

When testosterone levels drop below 10 to 15mmol I’d strongly recommend trt for overall health and performance.

Strongly Recommended Supplements

<font hlink=”https://www.tb-jp.com/collections/nutrition” hsize=”16″ strref=”https://www.tb-jp.com/collections/nutrition”>https://www.tb-jp.com/collections/nutrition</font

Code: ryan10

Vit D plus k 5000iu daily
Omegas high quality 6 grams per day.
Collagen powder
magnesiumbisglycinate 1000mg per day minimum.

Vit C 2000mg per day

Recomended Supplements dependant on Blood Work:
Digestion if you have issues:
Inulin and pyslium husks (lypicol) 1st thing.
Digestion Pro by trainedJP

bonebroth

Liver support if enzymes are out on blood work:

Vital support

Cholesterol and blood pressure:
Love Heart byjp

Prolactin:

B6p5p 1 or 2 depending on bloods

Oestrogen Reduction:

Eostrogen block byjp

Cognitive Support:
Nicotine lozenger 3mg

IV Support:Glutathione when possible

During Training:
10g Essential amino acids
10g creatine

10g glutamine

Recommended Recovery Treatments

Deep tissue one to two times per month.

Ice baths as long as they don’t run you down more.
Sauna or Epson salt bath (one full bag) once per week.
Redlight therapy 10 to 20mins per day.
Stretching daily.

Yoga weekly or pilates

Peptides Advice:
During injury 6 to 8 weeks only

Tb500: 300mg per day: Add 2ml water with 10mg vial. 6 iu on insulin pin daily. Run trainedbyjp Cure-Coming and Omega Pro with it for their anti inflammatory response.

Alongside Tb500 run bpc 157:
2ml water into 5mg vial 10iu on insulin pin split into 5iu 2 x daily.

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

[Ryan]

Hey,

Those machines are a waste of time bfat wise. It also doesn’t really matter what bfat you are as visually someone at 15% could look very different to another person at the same percentage because everyone stores it differently. I would go on visuals. Firstly you need to be consistent every day with steps and food. I would aim for 10k steps initially. If you hold your weight on your current cals after 2 weeks then you’re at maintenance so you need to decrease food or increase movement. There’s no set cals for each person. Someone can get lean on 4k where others need to go below 2k to get lean. Always keep protein high, 2.5g per 1kg body weight. Some prefer more but I would only recommend this as you get bigger and leaner to help muscle maintenance. You can drops carbs or fat to reduce overal calories not protein. Others prefer to use output more so they can eat more. The choice is yours.

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

[Ryan]

Does she use any supplement support at all?

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

[Ryan]

Do them separately

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

[Ryan]

Personally don’t think you need more than 2 a day. Best to start at one and track your digestion before adding more. I use one most days as the food I eat is very clean and easy to digest. On days where I indulge I have 2.

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

[Ryan]

As above,. You have high gi foods in there and then go just to protein. I would add some fats and switch to some lower gi foods.

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

[Ryan]

Are you going to do trt (150mg a week roughly). If so I would run 200iu hcg daily and 150iu hmg a week.

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

[Ryan]

Nice and simple for me and goes with everything

Vanilla

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

[Ryan]

Sub q hurts alot of people so IM is a better option. 500 is a good start. I personally hated the frequency of injections and didn’t see enough benefit to justify it.

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

[Ryan]

Mix more water or get the capsule version

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

[Ryan]

Yes anabolics will definitely increase blood pressure. You would need medication to control your blood pressure, there’s natural ways but it sounds like it’s a genetic thing and abit more than just a diet and lifestyle change at your age assuming your not completely out of shape, heavy and unfit.

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

[Ryan]

Not at all if your digestion is good. I personally find rice based carbs digest best for me.

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

[Ryan]

Noise on the last few reps of a heavy set is normal usually coming from the stomach a grunting type noise. Noise from rep one or on say a bicep curl is usually put on or copied from watching other people train on insta or YouTube. If this is a natural noise that is not forced and only on the last few heavy reps then your not doing anything wrong.

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