[Ryan]

I like to add 300 kcals extra a day initially, protein is already high so you could use carbs for this and a little fat. Asses physique weekly and increase if your still holding good condition by another 300kcal. I always like to keep movement high even in a gaining phase as it helps digestion and maintains good composition.

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[Ryan]

Clare has covered this well. Food and hydration is key and then supplements should be consistent on both training and non training days. Clare has outlined the key supplements. I strongly recommend glutamine and creatine as these are great tools in my opinion. It’s very hard to get all your micronutrients from your diet so greens or a multi will help this. Vit D plus k and omegas are also great additions.

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

[Ryan]

Exercises look good, one lower back loading movement in the week which if done intensively is enough. Regular check ins with yourself or coach throughout a new training plan will help you see where progression is being made and what you may need to improve on. The most important thing is intensity and enjoyment.

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

[Ryan]

Hey,

How are you feeling after the sessions? Sore, fatigued or okay? How many warm up sets are you performing? You do upper, lower then upper without rest towards the end of the week? For me this is too much. I would rest again after upper lower then repeat.

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

[Ryan]

I like to have a little before and then during my sessions.

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

[Ryan]

On cycle support then as suggested vital support and love heart have the basics covered.

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

[Ryan]

There’s no percentage really. I’ve known hard gainers push over 130g in an offseason but then you can start to get Digestive issues. As Peter says you go as low as you need to, I’ve been as low as 5g from direct sources in the depths of a cut.

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

[Ryan]

Justt get regular bloods to make sure your health is priority

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

[Ryan]

I don’t recommend running any drug long term as you will ultimately become dependent on it and there is always a side to to any drug. Its something that was never done when I started bodybuilding but now people run everything long term and rarely come off.

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

[Ryan]

You could take a hot plate with you and a pan and cook some food fresh in your hotel. I’ve done this across Europe when competing. I’ve also kept food cold by using ice from the hotel or ice bags from shops when the ice packs run out. Tins of tuna are also great.

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

[Ryan]

Love heart and omega as suggested. You could add a little cardio too to improve this.

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

[Ryan]

How long have you been running anabolics? 1st cycle, 2nd? Multiple? 900mg should have you growing very well unless your a large experienced bodybuilder competing then you would maybe look to push to 1.5g of anabolics per week. Then when you turn pro you can consider 2g plus but many will never need to go to these doses. This is a general rule but now days people with very little experience and muscle push doses to extremes expecting the higher doses to solve the issue of muscle growth. I’ve been off anabolics for 3 years and my test level is 8mmol and I still have more muscle than 95% of the anabolic users in my gym. This for me is a clear sign something is missing in their training or diet but they are looking for the answers in anabolics. Regarding ai use you will need blood work to determine whether you need one and I don’t recommend stunting estrogen too much as it is a helpful hormone for muscle growth. I only recommend an ai if your having side effects from estrogen.

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

[Ryan]

No one is recovering from that many sessions. Upper lower 4 days is enough. Just train as hard as you can, that means moving stuff until your body stops you from moving it any more lol after your warms ups ofcourse. Eat 4 to 5 decent meals a day and you will build a physique.

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

[Ryan]

Jordan has answered all here and I know bjj guys run doses like that as they don’t get too heavy, watery or impact their bloods or cardio too much. I plan on running similar doses when I go back on later this year specifically for bjj.

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

[Ryan]

I always have mine pre bed

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