[GN]

When deloading, I prefer to just let the body rest and recover completely and not workout because it feels weird to leave RIR, don’t want to associate that with my training personally…
When doing this, I will run rest day nutrition while doing some light activity like fasted morning walks

[GN]

First, I don’t think you should be training 7 days a week. Then it’s your choice whether you want to decrease carbs, increase steps, or increase cardio?

[GN]

Higher rep sets or intensifiers could do?? Like rest pause

[GN]

10,000 would be fine bro if that’s what your job requires, but don’t aim to do too much to the point of it impacting your recovery for your gym sessions. I reckon if you want to get fitter, do some low intensity cardio. I do 6,500 per day naturally just walking around the house and going to the gym.

[GN]

I would say that steps and “instagram” bodyweight workouts will not maintain the muscle mass you have built in the gym from proper training haha

[GN]

in the offseason I would say 20-30 mins on rest days would be important just to help keep blood pressure, hdl and hematocrit in check. definitely wouldnt cut it out completely

Whats when one off day is the day after leg day ? Can I still do stairs ?
Sure, whatever you’d want. Keep intensity low on cardio you don’t want it taking away from your workouts. Jordan keeps me at 130bpm 40mins the day before and after legs. I se the upright bike

I prefer a good incline walk after leg day. Helps with recovery more than anything tbh, not hinder it, unless you do some proper hardcore cardio lol.

[GN]

Which exercise is optimal is different for everyone so I agree with Clare to do whichever one you can perform properly without pain, Smith for you then..

[GN]

Hey man cheers for the response, ah brilliant that’s good to know. I picked up some dark choc last night but 70% would that be ok still? It’s the Lindt 70% cocoa

Tbh 70% is fine if you prefer it’s taste, but I’m more of a bitter guy and also prefer 85% to 100%. I think higher percentages contain more polyphenols..
You do need a bit of saturated fats but try to get most from monounsaturated then polyunsaturated (Nordic oil is a good option).

[GN]

Right… IM BACK.

It’s been a while. Gyms re-opening has meant I’ve been crammed with new and returning clients.

Where I’m at

End of 8 week cruise blood work done. All good. Time to push again.

Slight back track on cals also, guessing a little tidy up before pushing back up beyond 275. I don’t really ask the goal, all the same to me. Just follow the diet, what my body decides to do it does. That’s Jordan’s concern not mine. That why I’ve been with him for 4 years. Me being able to sit back and let him stress is what I’ve found to work best.

Notably he’s pulled my protein from 60g to 50g per meal and I must say my digestion has already improved amazingly. I didn’t know I had issues/felt shit until I’ve felt the difference to how I feel now.

Currently 263 as of last check in

Workout Day Meals

Meal 1
250g salmon

Meal 2
250g 5?ef, 130g pasta

Meal 3
Pre- 50p from whey iso, 100g ground rice, 80g frozen blueberries, 10g coconut oil

Meal 4
Intra- 75c 30p

Meal 5
Pwo- 250g chicken, 130g rice, 140g cocopops

Meal 6
250g chicken, 400g potato, 40g rice or pasta, 15g evoo

Meal 7
3 eggs, 30p from whey, 22g almond butter, 40g COR

Rest Day Meals
Meal 1
250g salmon

Meal 2
300g white fish, 115g pasta, 12g evoo

Meal 3
50p from whey iso, 90g cor/ ground rice, 90g banana, 20g dark chocolate

Meal 4
250g chicken, 2 eggs, 350g potato, 200g pineapple

Meal 5
250g 5?ef, 115g rice

Meal 6
50p from whey iso, 60g nut butter

Cycle- it’s a big whack, but I have big goals.

750mg test per week
500 mg nandrolone per week
300 mg mast per week
500 mg primo per week
12.5mg Aromasin EOD
25mg proviron ED
4iu GH ED (2 iu wake, 2iu pre bed)

Do you not eat veg to save stomach space for food? or is it untracked and the same everytime.

[GN]

Heavy carb final meal on the day before. If training very soon after waking up, start drinking intra on the drive there, or if you have some time before, fit in something easy to digest like whey iso and some fruit juice? Also potentially use caffeine..

[GN]

May I ask how you are using Kwan Loong Oil? Applying it pre workout or just anytime? Thanks.

[GN]

Been following you on YouTube for a while, great to see you on here!

[GN]

Looking at your diet, I assume no intra workout drink?

[GN]

Don’t add table sugar personally.

Can you not by dextrose powder ?

Gatorade drinks etc

Glucose powder would be fine too? So 1 gram of glucose powder would give 1 gram of carbs & 4 calories right?

[GN]

Without wishing to sound ignorant, can you not order some online?

It would have to be internationally then so shipping + tax will probably be more expensive than the product itself haha so I don’t think it would be worth it