[Damian Zhang]

morning guys

really good treatment yesterday with dr ansar mahmood at kyznclinics. i had some focused shockwave treatment on my shoulder / lats, sis ems on my back and an ultrasounded guided injection to reduce pain in my shoulder and lubricate my shoulder joint and keep inflammation down even more and i can already feel a difference this morning with range of movement.

check in with patrick today, we are stepping things up in prep. usually on a day where i train chest + side delts like i do every monday we run higher kcals but today we will run lower kcals. i am excited to push on and i will post my full diet up for higher and lower carbs days for you all to see

So I have a high and Low day food plan which is as follows;

All food is raw weight

Meal 1:Higher kcals:30g whey isolate200g egg whites1 hole egg120g cream of rice raw1 banana—————-lower kcals:30g whey isolate200g egg whites1 hole egg75g oats50g bluberries

Meal 2:High kcals:200g chicken120g rice5g olive oil—————lower kcals:250g chicken150g sweet potato5g olive oil

Meal 3:High kcals:50g whey isolate120g cream of rice raw20g almond butter—————-lower kcals:250g chicken75g rice75g veggies10g olive oil

30min pre training:5g Creatine10g EAAs(NOTHING ON REST DAYS)

Intra training: 15g EAAs(NOTHING ON REST DAYS)

Post training:30g whey isolate10g glutamine(NOTHING ON REST DAYS)

After 30 MIN post training:High kcals:120g rice200g lean beef1 banana————-lower kcals75g rice on training days150g sweet potato on rest days300g white fish5g olive oil

MEAL 5:High kcals200g salmon300g sweet potato100g mixed saladTable spoon apple cedar vinegar10g macadamia nut oil—————lower kcals:300g white fish150g sweet potato100g mixed SaladApple cedar vinegar10g macadamia nut oil

Meal 6:High kcals50g whey isolate75g cream of rice30g macadamia nuts or almond butter————lower kcals300g egg whites2 hole eggs50g veggies2g omega 3

Water 6-7 litres a day.12g pink salt a day

How did you find the shockwave treatment Marc? Glad the treatment went well!

As I am trying to cleanly bulk – Whats the mindset of managing to eat all of that food? Is it, I have this goal and I have to accomplish it etc? How do you find your stomach copes?

[Damian Zhang]

Just to add to this – had the exact same q, @ajbishop89 spot on said Wendler 5/3/1 – this really helped me.

[Damian Zhang]

Another thing you could try is shock wave therapy, which has quite good outcomes for tendonitis. That and exercises prescribed by a physio focussing on strengthening the tendon

Will look into this, thank you!

[Damian Zhang]

You can keep rolling man! Stay consistent and gradual, base everything on how training is feeling and progressing

Super, thanks Michaela!

[Damian Zhang]

Hi Damian

It’s not something i have encountered before. However, it sounds like you are taking all the necessary steps to get to the bottom of this which is the right course of action Especially getting a second opinion from a different consultation who may well be able to interpret your scans differently to your previous consultant and help to put a protocol in place specific for you.

Important to stress all that you have done so far and no further joy. It may mean get another scan done in case anything was missed

Thanks Marc, appreciate it, will see the consultant 4th Nov – quite frustrated but thats how it goes, need to be patient and see what they say!

[Damian Zhang]

79.6kg

Back from hols, very successful workout, 170kg on Axle DL, abit of back training, also did abit of fasted cardio in the morning.

Back to work today, getting filmed/interviewed, then need to catch up on 2 and abit weeks of work.

Food all over the place due to travelling from Essex to Southampton.

Had my article of the benefits of lifting for mental health published by mental health england, so a few little wins.

6 hour round trip commute, bloody knackered but gym tomorrow, excited!

[Damian Zhang]

Thanks both, just back from Miami, will continue with gaining!

[Damian Zhang]

Based on these pics, I’d continue with a steady gaining phase.

Thank you!

[Damian Zhang]

Hi Damian

Your body composition is still in a good position based on this pictures post holiday. If you can remain patient I don’t see any reason why you can’t continue to build lean muscle slowly from here.

Thanks Marc! Will continue!

[Damian Zhang]

Weight: Unknown

Last full day in Miami, fly home tomorrow night. Been a really good open minded experience. Miami hotel has a gym, which is nice to keep my ticking over.

South Beach today, muscle beach, versace restaurant, and walk around.

Looking forward to getting back into routine, I realised im actually worth something today, I was standing by the lift, negative thoughts of how crap I was then a random thought dropped in, actually no, i am worth alot, keep working hard but also enjoy life.

[Damian Zhang]

Thank you!, if bulking, 2 servings of veggie protein powder then whole foods?

[Damian Zhang]

Thank you, appreciate it, my next buy 🙂

[Damian Zhang]

Thanks both!

[Damian Zhang]

80.2kg

Been on hols for over a week in Florida, some great experiences, gyms are very odd here, the hotel gyms are awful but thats to be expected.

15 to 20k steps a day, BPD kicked in ALOT, so stress has been very high compared to being in a usual routine but been working really hard to get away from overthinking and just live in the present & enjoy.

Lost nearly 3kg, food is awfully unhealthy, never seen so many mobility scooters in my life.

But overall holiday means im away from work, spending quality time with my wife & driving from tampa to miami tomorrow, maybe powerhouse gym.

[Damian Zhang]

I had this exact problem…but after using this forum and responses, i moved from daily to incorporating 2 rest days dotted around the week, makes such a positive difference.

The challenge for me was finding something else to fill my time with but work takes most of it now lol.