coach_conor_swann (2026)

02/07/2022

1 Online Photoshoot prep package out of 5 complete photos Coming soon…….

👀

30/06/2022

𝗣𝗵𝘆𝘀𝗶𝗾𝘂𝗲 𝗨𝗽𝗱𝗮𝘁𝗲 👇🏾

Next week I go back into a mesocycle, explained below.👇🏾 go to the second slide to see my progress doing this approach last time.

I’m down 2kg this week. I’ve lost count of how many week I’ve be in the mini cut for it’s like 3 or 4 🤣

Food has been pulled from 3439 Training day to 3277 Training day 525g of carbs and 3089 rest days 441g of carb now to 2819 calories 387g of carbs.

Only 2-4 weeks left of this phase and want to make the most of it and get it done with as the end goal is muscle mass.

𝗣𝗘𝗗𝗦:
150mg Test E (per week)
80mg Telmisartan (Daily)
500mg Metformin (Daily)

has been pulled back to TRT Dose.
𝙉𝙐𝙏𝙍𝙄𝙏𝙄𝙊𝙉)
(Training day)
Calories: 3277
Protein: 212g
Carbs: 525g
Fats: 37g

(Rest day)
Calories: 2819
Protein: 212g
Carbs: 387g
Fats: 47g

(𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗦𝗣𝗟𝗜𝗧)
PUSH
PULL
REST
LEGS
REST

2 Rotations

Training split will change next week due to too much fatigue and feeling ran down from not being able to recover from full training volume, I will be going back to a 4 week accumulation of training volume with a 5th week deload, Mesocycle again.

On the right is my results from doing the mesocycle last time over a (5 month period)

Week 1 will just be 1 all out working set to failure. 0RIR and volume will progress along the weeks, If this isn’t enough it will be assessed and more added as i go.

(Repeat)

(𝗦𝗔𝗟𝗧🧂)
5g of Salt daily.

(𝐖𝐚𝐭𝐞𝐫💧)
5 litres of water daily.

(𝘾𝘼𝙍𝘿𝙄𝙊)
12000 steps per day, 30 mins LISS Cardio Post Workout.

15/06/2022

🔥 3 Weeks Out 🔥

Coach Ruairi 8 weeks into his photoshoot prep

He is 3 weeks out and looking peeled 😎

Just wait until he is fat loaded, and Carb loaded and we play about with water this will be incredible. Well done bro! 3 weeks then we eat to grow more tissue while keeping lean 💪🏾💪🏾

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http://Www.coachconorswann.com/

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