[Ryan]

thanks Joshua. Cameron, we will no doubt lower protein as i come off everything, then replace that with some extra carbs. i don’t really want to get any heavier than i am. just want that quality, i still have to make amatuer weight which is 104kg, then i get 10lbs extra if i was to turn pro. So for that reason we don’t want to push the weight too much. I could increase slightly and hit 120kg easy, putting weight on has never been an issue, its getting peeled thats tough for me.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Just a comparison picture i shared on Instagram. Sometimes progress seems slow but consistency will always pay off. Health and wellbeing has always been my priority. I may have made quicker progress if i had pushed the drugs harder but i think other aspects of my physique would have suffered. there is 11yrs difference between the pictures. total yrs training is now 16. Its crazy when i think about it. Still lots of yrs left in the tank.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

I will definately go into more detail on digestion and all the foods i use to promote a healthy digestive system.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Hey Jim, i found my digestion was playing up after eating too much veg. There is a tendency to over eat veg when on prep. I found i was getting bloated after large veg meals. I removed all cabbage type veg and stuck to greens i.e kale, spinach, broccoli and asparagus, all in small portions. I was hungrier but it was better than being bloated with bouts of IBS. It’s a case of trial and error

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Matt, yes it’s one of the compounds they used back in the 70s and 80s alot, they seemed to build dense tissue using very little back then, i would definitely recommend it after using it this yr.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

hey Matthew, i really like Primo, minimal sides and i felt i gained quality muscle on it. It’s not something you will notice immediately. Also you need a minimum of 400mg (4ml) a.week really as it’s mild. Not the cheapest either.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

hey Joe, i will post sessions daily then. Today was push 2. Then i have Pull 2 on friday so will post them up. Mike, i find it helps with my digestion. I use many things to ensure optimal gut health. Studies are showing that the gut is like a second brain. Throw it out and you are in for some bad times. As bodybuilders there are many things that can have a negative impact, particularly during contest prep. I will do some posts on my digestive aids too.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

pics 112kg

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Current Health Supps:
Daily Supplements:
# Omega 3: 2g am 2g pm
# Cardiosolve by npa, 2 caps am
# Ashtrigalus 1000mg am and pm
# Astisanthin 12mg a day
# Tudca and Nac
# magnesium
# Ashwiganda 
# Vit K2
# Taurine 
# Multi vit
# CPD oil
# Citrus burgamol 500mg am and pm
# L glutamine 10g a day 
# Liquid curcumin
# Liquid glutathione 
# liposimal Vit C 500mg
# saw palmetto 

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Henry, yes PPL. That’s how i have always liked to train. My current split has 3 deadlift variations. We feel i need improvements in my back so have gone for heavy compound work.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Juan, currently running 300mg prop 400mg primo. Just waiting on all my PCT bits to come in before i start. i will post my show course soon. Its was very similar to.the above but then we added tren and the final week the orals came into play. i will also post my current natural supps.
pictures are current shape. 112kg. I will tigthen up, just waiting on my body to find it’s homeostasis after coming off 25mg T3 and clem post show.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

thanks guys. Cameron i would expect them to be at the low end around 9mmol. However, i will be following Deans protocol for PCT so hopefully they will return higher. if they are low i would be tempted to trt upto 30mmol for the 1st time for optimal health. last yr i was off for 5 months and run a 4 month cycle before my 1st show.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

I post content daily for those interested on my instagram account.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

current off season plan:
Training days:

Meal 1: 60P 35F
125g Salmon
125g white fish
30g Almond butter
10g dark chocolate (80 or 90%)

Meal 2: pre workout food: 60P 60C 15F
60g P from whey isolate
50g Rice flakes
100g blueberries
15g coconut oil

Preworkout: Trained by JP Prepare

Intra:
60 P from peptopro
50 C from cyclic dextrose

Meal 3: Post 60P 100C
250g white fish
100g Rice flakes
30g honey

Meal 4: 60P 30C 10F
250g white fish
6 rice cakes
12.5g butter

Meal 5: 60P 35F
300g Salmon or steak
50g tahini paste
5g coconut oil

Before bed: 60P 25F
60g P Whey isolate
30g almond butter
7g coconut oil

Non training days

6 meals of 60P, 25F

Meal 1: 60P 25F
150g Salmon
150g white fish
25g Almond butter

Meal 2: 60P 25F
60g P from whey isolate
30g Almond butter
7g coconut oil

Meal 3: 60P 25F
300g white fish
25g Tahini paste
10g coconut oil

Meal 4: 60P 25F
300g white fish
50g dark chocolate (80 or 90%)

Meal 5: 60P 25F
300g Salmon or steak
25g tahini paste
10g coconut oil

Before bed: 60P 25F
60g P Whey isolate
30g almond butter
7g coconut oil

Green veg not inc in overal cal intake. Will be consumed in small amounts.

You will notice the diet is very low carb for an offseason plan. Myself and Jordan know my body and it’s response to carbs, fats and protein. I need very little carbs to grow and respond great to a high fat, high protein diet. my digestion and energy levels are optimal on a diet like this. I am also keeping active in an attempt to manage the rebound post show. i am currently 5kg above my weight and the plan is to keep things tight and bring even more detail at my next show. Training plan to follow.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Thank you for all the kind words guys. I will be covering all parts of my offseason as well as going through my recent prep, how we started, what we used and what we learnt. I will soon be moving onto my PCT and will be getting regular blood work throughout. I like to spend 4 to 5 months of the year off everything before picking a show and running a course into it.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10