[Ryan]

Eat lots of good nutritious foods full of micronutrients to help recovery.

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

[Ryan]

I’ve been using the natty stack and that’s worked great. Kubas list is spot on

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

[Ryan]

Finally home in sunny Bournemouth and straight to the beach to get my fix. So lucky to live on the Jerrasic coast. Back to training tomorrow and we have back followed by jiu-jitsu in the evening.

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

[Ryan]

That’s a sufficient amount yes. Too much can cause digestion difficulties.

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

[Ryan]

Yes definitely worth having

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

[Ryan]

Nice couple of days away in Manchester. Food was whatever I could eat and even a few drinks for the 1st time in a long time. Looking forward to getting back to a routine next week. I’m not a huge fan of being out of my comfort zone and generally happier eating my 5 meals a day.

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

[Ryan]

Agree with Clare on this. Sometimes eating too clean and low for too long can create a lower maintenance cals which leads to hard preps or cuts as you have to drop even more cals.

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

[Ryan]

Decent leg session with Harry this evening. Put in some drop sets on the leg Extension that pre exhausted them then moved onto the hammer leg press where we focused on slowing the movement right down. We did the same on the hack squat, it makes it 10x harder when you slow the movement down. We did two hammy movements and the add and Abductor machine. Away this weekend for a model convention so looking forward to some different scenery for a couple of days.

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

[Ryan]

I personally never have but always kept it consistent. Only time you may need to be extremely precise is prep time so you may wish to count it then.

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

[Ryan]

Another rainy day, keep hoping that summer is on its way. Some admin work today and then shoulders followed by jiu-jitsu. Trying to remember everything I’ve learnt is tough but if you keep consistent like in anything it will stick eventually. And somehow another week has gone and its leg day tomorrow.

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

[Ryan]

Hey,

It’s normal for count to decrease and volume too. It can come back if you pct and stay off for a period of time. Some struggle to return their count so have to run a continuous hcg and hmg protocol to improve count (fsh and lh must be in normal range). Obviously this is something you could approach if and when you decide to have kids. Hilly has lots about this on his blog as he’s successful conceived whilst on trt, hcg and hmg. To keep count a little higher on cycle you could use hcg. Some like to do this to keep teste Size bigger too.

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

[Ryan]

Good back session today. Dropped reps back down to 5 and working on strength more and reducing overall volume. Finished the day with Jiu-jitsu this time in a Gi. It’s totally different wearing a Gi and learnt lots of new things. May take a while for my girly hands to get used to grabbing a Gi. I can see how this gets very addictive.

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

[Ryan]

As mentioned stick to spending your budget on good food. If you have a little spare invest it in a trusted brand.

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

[Ryan]

What’s your diet looking like at the mo Ryan

Hey,

I currently have 5 clean meals a day. Around 40 to 50g protein per meal, 50 to 100g carbs (higher when Around training) and Around 10g fats. Its more relaxed than when I’m competing obviously. If I was to go back on anabolics I would need to increase this gradually.

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

[Ryan]

Agree with Hilly on this one

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