Today I started back on cardio, getting up early and taking my supplements ready to get to the studio and get on my bike for at least 30 minutes worth of cardio. The supplements I took were as follows:

5g glutamine, 1x CLA, 1x L-Carnitine, 5g BCAA, x3 fat burners (courtesy of Muscle Pharm that I picked up at last weekends Olympia weekend), and I also took a scoop of Whey, which I hadn’t been doing since I started my pre-contest diet for the WBFF, but as I wanted to maintain more of my size this time round and not focus entirely on getting ripped, I figured I would include some whey and glutamine together to at least stop the scales from tipping towards catabolism if I were to push it hard with some HIIT training.

Cardio was 30 minutes on the stationary bike, followed by a circuit of lying leg lifts, side rotations with a 20lb dumbbell, and floor crunches – each performed for 30 reps, and the circuit performed 3 times.

It felt good to get back to doing cardio and abs again today. After I was finished, I added a few extra simple carbs to my oats by way of a chopped banana and a teaspoon of raw honey, and for my protein, I used to sample packets of hydro builder (strawberry) and blended it with ice and a teaspoon of raw almond butter.

For a full breakdown of my training split, please log onto Rob Riches – All Access

For the rest of the day I was back in the studio editing some videos for our clients that we work with, and the answering the usual emails and social sites. I made another hydro builder shake, this time adding in a handful of frozen berries along with the ice and almond butter, and later, made an egg omelet using 5 egg whites, 1 whole egg, and whisked that with some ricotta cheese and almond milk, adding in some spinach and mushroom.