[Haider Mehdi]

Your approach is decent mate imo. I’d be nailing oats or cream of rice with some nut butter the night before training. And then I’d have a serving of mps max pre training and get it done potentially with some carbs intra if needed. Then a big meal post workout.

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[Haider Mehdi]

I’m very much like kuba. I prefer primo. And I use both when I’m off season and in prep. I generally feel the fuller rounder look from primo which I have noticed a lot during this dieting phase. But also as he said person to person will be different on who gets more oestrogen lowering affects and a better look from.

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[Haider Mehdi]

Pull session was a good one yesterday. The food from Sunday was definitely still hanging around ! Haha. Insane pump. Felt so good. Strong too. You only realise how flat and poor of a connection you were getting in training when you are full and feeling every movement.

Single arm cable pull down x2
Chest supported t bar x2
High upper back row x3
Lower lat machine row x2
Upper back mag grip cable row x3
Straight arm pull down x3
Kaz curl x3
Rope hammer curl x3

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[Haider Mehdi]

Push day today and finally back into binous too. Awesome session. Back usin the kit I love and is the best in Dubai. And it’s so crazy there was even more new kit that I hadn’t seen before which mental too. I didn’t think there was space. 😂. Trained with mp athlete from London onur so great to see him and train him. He’s way bigger in person which is always great as it’s just a confirmation for us that he’s defo grown. Not saying I can’t see he’s grown in pics but defo makes a big difference seeing your athletes in the flesh

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[Haider Mehdi]

I’d honestly just run it and see how it goes bud

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[Haider Mehdi]

Rest day an refeed day so not too much going on just rest, food a haircut and of course work. Started the day with stairmaster and got my cardio in early then haircut then work and chill. Then food. Sushi, a healthy home made pizza and some other goodies and fruit. Purposely pushed hard today with the feed as I am super flat and felt shit in the gym end of the week so want it to last a little longer to aid performance. This is all living and learning for me seeing what my body needs and is capable of so it’s fun for me too as well as data collection. So back to plan tomorrow and the week starts with a big push session let’s go

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[Haider Mehdi]

What’s your goals mate ? Are you trying to get lean or just generally lean and find it hard to be anything other than lean ?

I am currently lean and want to stay lean but I have bad food focus now and dont feel great[/quote]
Push food up brother. Reverse out even if you gain a little body fat use it as a way of resetting your mind and appetite then come back down.

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[Haider Mehdi]

Do you have a coach or anyone helping and guiding you through these phases ?

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[Haider Mehdi]

What’s your goals mate ? Are you trying to get lean or just generally lean and find it hard to be anything other than lean ?

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[Haider Mehdi]

Hello guys. Pull session today and first shit session for what feels like a long time. I dropped my food hard, pushed output hard and on reflection I think I just did too much in one go when I should have eased these changes in but me being me I wanted to get it done and start shifting fat fast. So I went into the session not feeling great, lower back a little tight and niggly, but not too worried. Pull down went ok nothing crazy. Then moved onto hip hinges. And instantly just didn’t feel right. Felt unstable and not easy like they have been. So stopped at 4 plates and just did a set of 8 didn’t decide to push as it just didn’t feel wise. Consulted cal and he agreed. We check in tomorrow and maybe back off training and bump food back up. But we will see. Tomorrow is my rest and refeed day anyway so definitely in need of that. But I’ll keep you all updated as always

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[Haider Mehdi]

Push session today and another new gym I tried. Close by, well equipped, cheap and free parking. Win win win. Haha. So that’s the new back up for binous. Has everything I need too. Fitgenix kit which I like, gym leco, cybex, precor and all essential kit too. Incline chest, cybex bravo, pendulum squat, stairmaster. Perfect tbh. Quiet too and under the radar. When I work late and can’t leave before 12 for binous traffic just makes it impossible so I need this place to ease that for me and keep me able to do what I need to do. Pull day tomorrow not decided where yet but I’m defo tempted by this new spot. As they have everything i need. But We will see. I’ll keep you updated

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[Haider Mehdi]

Rest day today guys. Usual set up. Got a bit of a lie in as the day before I literally did not get more than a few hours sleep and trained legs and really did feel terrible. Had a dodgy stomach for a few days too with a lot of gas and I think it’s definitely down to the cabbage I have been having in my diet so time to drop that out just to make sure and confirm it is and see how I get on. Feeing tighter this week after pushing the diet and output so looking forward to Sunday for my check in to see where we are and fill the tank before we dig again next week. Another 4/5 weeks left of this clean up so need to make this count now.

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[Haider Mehdi]

Any fat will cause fat gain i wouldn’t bother with that meal if using exogenous insulin

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[Haider Mehdi]

Kuba literally said everything that needs to be said.

Sugar in moderation within your caloric needs is not an issue. When overeat and eaten more than your staple whole foods is where the problem lies

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[Haider Mehdi]

Leg day today. Went to a gym that was a bit close by to save on traffic as now we’ve moved if I don’t get in the gym for midday I’m gonna hit hard traffic on the way home and I can’t be arsed with that when I’m busy with work and have quite high output like I currently do. So hit a gym called nitro gym I like it. Has a lot of old school kit. Cybex and hammer strength, some Panatta too. Hit the pannata hack today that fucker is so heavy but surprisingly good on the knees so I’m actually pleased with it. When initially I thought this is horrible but no pain is a win so I will take it.

Seated life fitness hamstring curl x2
Lying cybex hamstring curl x2
Pannata hack squat x2
Hammer strength 45 leg press x2
Life fitness Adductor x3
Cybex Leg extension x3
Cybex toe press x3

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