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Hey Guys!
Not sure if you’ve been keeping up with my videos but things are going well through the rehab process. I’m on vacation with my family this week and have gotten back to logging in a written book rather than my phone, this is just allowing me to further disconnect during my training and I’m enjoying it.
My diet is pretty much as listed within this log last but enjoying some freedom on this trip!
Update June 23
First session back in the gym today, hitting legs. I filmed the workout for you guys and went into more thoughts there as well!
Main limiting factor today was me just getting in and getting back on the bike and two my ability to stabilize myself in machines
1) Adduction
stack x 30
stack x 162) Seated leg curl SL
90 x 10
90 x 93) Leg extension + Micro minster band
135 x 10
160 x 94) Cybex SL leg press
4pps x 145) Cybex Hack Squat – Paused
5pps x 8
4pps x 12Hey Shad
I base protein off of lean body mass or estimate true stage weight in proper condition. Normally I keep this between 1.5g-1.75g per lb of lbm. During the off season closer to 1.5g when you are getting lean lean increasing that to 1.75g.
During a prep and when implementing high days I normally pull protein back by 7-10g per meal!
Hey Shad –
When you ask thoughts on proviron do you mean anything specific?
I do recommend proviron to be used and split throughout the day in most cases for men the last 4-8 weeks.
As far as gh consistency within when you take is most important. I prefer to take away from food upon waking and post training. Eat 30-45 min later
Hey Rob
I really think you are on to something here and I went through something very similar and this is how I addressed it. For a little story on me in Oct of 2018 I got sick same as you for about a week but then it took my bowel movements about a month to somewhat regulate. During this time as well I was not longer able to digest whey without gas or loose stool. For me I really did not connect the dots until March of this year however. When I looked back I really felt that my absorption of nutrients was not the same as it had been previous to me getting sick in Oct of 2018, fast forward to now March of 2018 I got sick again and had to go on a strong probiotic and that is when I start to really think back and trace things back. I added the two products below and I believe there is a direct correlation to them helping my gut flora which also helped my glucose levels leading the the progress I was making up to my pec injury this past week. The second product I list here was a suggestion from Dante Trudel.
I am taking 1 a day in the evening
I am taking 2 a day in the morning fasted
I would keep your diet the same and start to rotate the high days back in as that is more so needed for metabolic function and I am certain your gut flora will improve over time
Update June 22
Hope all of the Dads and Dad figures in this group had a great fathers day!
I am doing well, I really want to keep the updates coming to you guys even though I know it is not the information you “signed” up for I would like to keep you updated with my process.
I hit a low of 241 this week so I lost 5 lbs this week from reducing my training down to 0, reducing my inflammation and also reducing my chems.
I did continue to have my high day this weekend and through a day and a half I gained .8 lbs. This goes to show metabolism at least off the bat does not have an inverse relationship with training.
My swelling and bruising has stopped spreading so that is good. I went for my pre op today and this is where we are at.
I have just shy of a full rupture of my pec tendon and then my pec major is detached at both the sternum and clavicle. Surgery is set for Thursday.I am actually starting my rehab tonight pre surgery with John Quint over a zoom so excited to get that going!
Update Friday June 19
Hey guys I just did a video sitting down letting you guys know my initial thoughts on my injury and where I am at currently. I will continue to do these for you guys through the entire process. I have surgery scheduled for Thursday this upcoming week.
As far as the variables within my plan
I have done 30 min of cardio every day since
I have gone for a walk in the evening
I have not yet trained
I have stuck to my diet 100% the last diet that has been laid out for you here!Hey Justin – Can you put stuff like this in the forum section please I would be happy to get back to you there!
I would like to keep my log focused on what I am doing so people can more easily follow along in here lets use the forum section for these types of questions!
If you want to bring up your delts / traps and rear delts I would really focus on getting strong on overhead pressing, pulling from the floor and mid back to upper back rowing!
Dan – Thank you man! I will get through it!
Justin – What would be the reason for this, lack of time? If its time constraints of course this will work but i would not then increase the volume of each session.
Its also hard because in a lot of these sessions you would still be hitting the PM muscle group in the am session.
Christian
I really think you are over doing a lot of this man 18k steps a day is insane if you are wanting to gain muscle, your workout are also very long demanding sessions, you need to be doing a lot more in terms of recovery for food and sleep and reducing your energy expenditure if you want to be gaining tissue.
Hey shad
During prep I prefer the split all of my orals as evenly as possible through the day so I would split 30mg up 10mg at meals 1/3/5 or 1/pre/ evening
Takeshi
BP is great for muscle its not going to do much for joints to the same extent. 500mcg in the pain site or as close to as possible daily!
