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Dan Bastick

by MARCA Media on Jun 30, 2022

Dan Bastick - Full Boar Sports

86 comments

  • Daniel Bastick
    Dec 02, 2023 at 05:40

    Hey guys

    I hope you’re all well (I speak like this is an ongoing conversation with other people, but I have been told people follow this blog, just don’t comment on it – so hello all lol)

    We made a few changes starting to transition into a diet phase, much to my delight I must admit. I’ve craved those early mornings doing cardio, abs and mobility. They really make me productive

    25 mins cardio in – right now its treadmill walk or bike – but I am not a one or the other type of guy. I like certainties so have been on the treadmill and will be all week as my bike has been getting fixed, which is done now. But I’d like a full week on just one option and then discuss with hilly best option from there. Weird, I am someone who doesn’t like to have the option.

    DIET BELOW

    Training day

    On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -

    Meal 1 – 240g salmon, 100g raw weight jasmine rice – spinach, 20g sauerkraut and 15g EAA

    Meal 2 – Pre – 80g iso, 100g COR, 100g berries and 10g extra virgin coconut oil – double sodium here

    Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink – 3iu fast acting slin

    20g EAA, 40g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio -

    40g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train

    Meal 3 – PWO – 300g turkey / chicken , 125g raw weight jasmine rice or COR, 20g Manuka honey – 50g carbs from your choice here -

    Meal 4 - 300g raw weight chicken/turkey mince with 100g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut

    Meal 5 – 300g raw weight chicken/turkey breast/mince with 80kcal from fat source of choice and 450g raw weight potato or 100g COR plus wilted spinach and 20g raw sauerkraut

    Rest day

    On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -

    Meal 1 – 250g raw weight chicken with 75g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA and 10g fat from extra virgin oil of choice -

    Meal 2 – 300g raw weight lean turkey, 75g jasmine rice, 100g berries and 10g extra virgin coconut oil

    Meal 3 – 80g iso, 75g COR and 20g sunflower seeds 10g macadamia oil or 20g cashew butter

    Meal 4 - 300g raw weight chicken/turkey mince with 75g raw weight jasmine rice plus wilted spinach and 10g extra virgin oil and 20g raw sauerkraut

    Meal 5 – 300g raw weight chicken/turkey breast/mince with 100kcal from fat source of choice and 350g raw weight potato plus wilted spinach and 20g raw sauerkraut

    High day

    On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -

    Meal 1 – 175g raw weight chicken, 150g Jasmine rice or COR , wilted spinach 50g and 20g raw sauerkraut – 15iu lantus -

    Meal 2 – Pre – 40g protein powder, 125g COR, 100g berries and 5g extra virgin coconut oil – double sodium here

    Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink – 5iu humalog leg days only
    20g EAA, 40g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio -

    40g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train

    Meal 3 – PWO – 175g chicken, 150g raw weight jasmine rice, 20g Manuka honey – with 7iu Humalog

    Meal 4 - 175g raw weight chicken/turkey mince with 150g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut

    Meal 5 – 175g raw weight lean beef mince with 125g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut

    Meal 6 – 40g protein powder and 100g COR

    Reply

  • Dan Bastick
    Nov 22, 2023 at 11:09

    Class week of training! No changes needed into this week. Very much just ticking over before diet start sometime next month. The look right now isn’t pleasing – soft and a bit flat but it’s going to be. The reality of being heavy on low dosages. For me its far better to focus on training quality rather than the physique right now. The training is what will get me there… the physique focus is what gets put on stage. I am not getting on stage right now – sometime next year. There is a prep for that part.

    It goes back to the control what you can control – and right now that is my rest and recovery, training performance, eating all my meals etc

    Now everybody part has been hit again I feel good! Leg yesterday needed much less work than expected. 3 exercises and I was done! the quality of the worksets was high. I do a lot of feeders in the form of pyramid sets also which contributes in some way;

    session was quads and looked like:

    Lying ham curl – 3 sets to failure

    Pendulum leg press – 3 sets to failure

    Hack squat – 3 sets to failure (final set 1.5s)

    Reply

  • Daniel Bastick
    Nov 19, 2023 at 12:08

    Great week! I needed that. Everything ticked off. Check in with hilly – I was dreading it because of the inconsistency that previously followed but the band aid needed to be ripped off

    275 and a bit … not too unhappy, and just a reality of the current hectic lifestyle thats now easing up, and being on lower dosages.

    Noticeable Doms from every session as expected but all have been very good! the rets may well have been needed – who’d have thought!?

    We have dropped the protein portions down this week as I was really struggling with 350g raw. Down to 300g raw now and feel much better. We also re-added the high day on legs

    Diet changes below -

    Training day

    On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything –
    Meal 1 – 225g raw weight chicken, 10ml extra virgin macadamia/avocado oil and 1 scoop TBJP vegan protein with 100g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA

    Meal 2 – Pre – 300g raw weight lean turkey, 100g COR, 100g berries and 10g extra virgin coconut oil – double sodium here

    Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink – 3iu fast acting slin

    20g EAA, 40g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio -

    40g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train

    Meal 3 – PWO – 60g protein from turkey , 125g raw weight jasmine rice or COR, 20g Manuka honey – 50g carbs from your choice here -

    Meal 4 - 300g raw weight chicken/turkey mince with 100g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut

    Meal 5 – 300g raw weight chicken/turkey breast/mince with 80kcal from fat source of choice and 450g raw weight potato plus wilted spinach and 20g raw sauerkraut

    Rest day

    On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -

    Meal 1 – 250g raw weight chicken, 10ml extra virgin macadamia/avocado oil and 1 scoop TBJP vegan protein with 75g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA

    Meal 2 – 300g raw weight lean turkey, 75g jasmine rice, 100g berries and 10g extra virgin coconut oil
    Meal 3 – 60g protein from vegan protein, 75g COR and 20g sunflower seeds 10g macadamia oil

    Meal 4 - 300g raw weight chicken/turkey mince with 75g raw weight jasmine rice plus wilted spinach and 10g extra virgin oil and 20g raw sauerkraut

    Meal 5 – 300g raw weight chicken/turkey breast/mince with 180kcal from fat source of choice and 550g raw weight potato plus wilted spinach and 20g raw sauerkraut

    High day – back in

    On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -

    Meal 1 – 175g raw weight chicken/ turkey mince, 150g Jasmine rice or COR , wilted spinach 50g and 20g raw sauerkraut – 15iu lantus -

    Meal 2 – Pre – 40g vegan protein, 125g COR, 100g berries and 5g extra virgin coconut oil – double sodium here

    Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink – 5iu humalog leg days only

    20g EAA, 40g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio -

    40g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train

    Meal 3 – PWO – 175g raw weight chicken/turkey mince, 150g raw weight jasmine rice, 20g Manuka honey – with 7iu Humalog

    Meal 4 - 175g raw weight chicken/turkey mince with 150g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut

    Meal 5 – 175g raw weight salmon with 125g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut

    Meal 6 – 40g protein from vegan protein and 100g COR

    Reply

  • Daniel Bastick
    Nov 12, 2023 at 05:40
    know I’ve been quiet!

    We’ve had a fair few things on.

    We travelled to Orlando for Mana’s Olympus debut – what an achievement. This is was 99% of bodybuilders never achieve. To guide Mana through that process was an absolute privilege.

    Me -

    I haven’t felt like the bodybuilder I was before. I just haven’t had the time to dedicate to prioritising myself. Once back from Orlando I can then switch gears

    For now it’s TRT mode – health then re-build and beyond I hope.

    Off the plane – 1 day later in Hull for first timers. Then I can get back in routine for my own progression

    Reply

  • Daniel Bastick
    Oct 23, 2023 at 17:13

    LONG TIME – You’d probably guessed I have been a busy boy

    Client peaks weekend after weekend and a house move – preface we moved 7 hours away, so back and forth runs have been extremely tiresome. As of today we are done, thank goodness.

    Bodybuilding wise the stress of everything has meant my appetite really took a hit, training took a backstop after being ill with this thing everyone is catching, then the house move. Yesterday I did my 3rd session in 2 weeks. Just relieved to be back in the groove.

    Both me and Hilly agreed I needed a little pullback to get my appetite back so we are running the below plan diet wise;

    Training day

    On waking  – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything - 

    Meal 1 –
    125g raw weight chicken, 10ml extra virgin macadamia/avocado oil and 1 scoop TBJP vegan protein with 100g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA 
    Meal 2 –

    Pre – 300g raw weight lean turkey, 100g COR, 100g berries and 10g extra virgin coconut oil   – double sodium here 

    Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink – 3iu fast acting slin 

    20g EAA, 40g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium  – Drink as you do pre gym cardio - 

    40g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train 

    Meal 3 –
    PWO – 50g protein from turkey , 125g raw weight jasmine rice or COR, 20g Manuka honey 

    Meal 4 -
    300g raw weight chicken/turkey mince with 100g raw weight jasmine rice plus wilted spinach  and 20g raw sauerkraut 

    Meal 5 –
    300g raw weight chicken/turkey breast/mince with 80kcal from fat source of choice and 450g raw weight potato  plus wilted spinach and 20g raw sauerkraut 

    Meal 6 -
    60g protein from vegan protein, 10ml extra virgin macadamia oil and 100g berries of choice -  plus 50g carbs from your choice easy to digest carbs 

    Rest day

    On waking  – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything - 

    Meal 1 –
    200g salmon with 75g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA 

    Meal 2 –
    300g raw weight lean turkey, 75g jasmine rice, 100g berries and 10g extra virgin coconut oil 

    Meal 3 –
    60g protein from vegan protein, 75g COR and 20g sunflower seeds 10g macadamia oil 

    Meal 4 -
    300g raw weight chicken/turkey mince with 75g raw weight jasmine rice plus wilted spinach  and 20g raw sauerkraut 

    Meal 5 –
    300g raw weight chicken/turkey breast/mince with 180kcal from fat source of choice and 550g raw weight potato  plus wilted spinach and 20g raw sauerkraut 

    Meal 6 -
    60g protein from vegan protein, 10ml extra virgin macadamia oil and 100g berries of choice -  I would prefer this to be pre bed and not during the night so the GIT gets full chance while sleeping to clear out

    Training wise;

    We have reduced down to 4 times per week as my body was getting taxed majorly impacting my ability to eat and recover;

    Chest and bicep
    Legs
    Rest
    Delts and tricep
    Rest
    Back and hams
    rest
    repeat

    We are using some higher rep ranges and novel techniques to search for hypertrophy in way other than my typical uber heavy stuff. One of these is some FST techniques. SO far I only ran them yesterday but will update on my thoughts on these later on once I’ve gathered a feel.

    Drug wise we are currently running the below;

    Drugs – Phase 2
    800mg test, 600mg EQ, 450mg mast E, 100mg Tren Hex – split MWF – - 1950mg

    Proviron. - 25mg meal 1
    GH as is –
    T4 – 100mcg on wake
    Metformin – 500mg pre bed. -
    Tel – 40mg -

    Reply

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