Andy
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Yes, you can inject it as frequently as you want
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Not much to report on yesterday’s NTD, I was kept busy all day, so steps were boxed off without any effort.
I’ve not updated how my diet is looking in while, so here’s my current TD.
M1
100g – Beef fillet
1 – Whole egg
3 – Egg whites
75g – White jasmine rice
1 – Banana
300ml – OJ
M2/M3
200g – 2% turkey mince
75g – White jasmine rice
1 – Apple (M2)/1 – Banana (M3)
10g – Macadamia nut oil (M2)
50g – Fermented veg
INTRA
10g – Creatine mono
30g – EAAs
50g – Performance fuel
5g – Taurine
PWO SHAKE
10g – Creatine mono
3g – HMB
30g – Iso Pro
PWO MEAL
30g – Iso Pro
120g – Rice Krispies
100g – Pineapple (I sometimes have this with M5 or M6)
M5
200g – 5% beef mince
75g – White jasmine rice
50g – Pasta sauce
50g – Fermented veg
200g – Pineapple
M6
260g – Salmon fillet
50g – White jasmine rice
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How recent was the time off? During my last reverse I kept losing weight for 8 weeks before the scales started going the other way. I competed at 255, and I was 249 when the scales started going the other way. Like yourself, I did get a little less tired and inflamed looking, but not much.
I’d continue with your reverse but following maybe 200-300cals per week and monitor look and BW. This might be a bit conservative for some, and too much for others. During a reverse you don’t need to constantly put food up either, I judged a lot of my decisions off my tiredness levels and how good my training wise (which I didn’t start pushing until around the 6 week post diet mark).
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I checked in with Nick yesterday at 269 (4.2lbs up from Saturday’s low). I thought I looked pretty wild, I’ve uploaded a few shots to my IG. Ring light is brutal, so the hardness changes haven’t been picked up as much as I can see in real life.
No changes though, considering the average loss is ~2lbs a week with fullness holding really well.
Yesterday’s chest session was spot on too, up on most things.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– Back-off sets paused
Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15
– Back-off set paused
Prime flat PL press – 1 working set, 8-12, 1 back-off + double drop set
Prime peck deck – 1 working sets, 12-15
– Torque set to 2
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 2 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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Agreed with Hilly, adjust insulin to your carb intake, rather than adding carbs to be a particular insulin dose/rule of thumb
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Checked in with Nick over the weekend, weighed in just over 2lbs lighter than last Saturday, and with a good bit of progression on a conditioning front. I am actually really happy with the look and now I’m in the single digits of prep (9 weeks & 5 days out), I’m excited to see where my body lands, as I think I have come in a tonne in 10 weeks.
We ran an off plan on Saturday, 750g of carbs yesterday and 1000g will go in today.
Unfortunately it’s leg today as my training partner needs to move days around due to his work.
This is a fairly quiet week, but next is manic, with trips to Manchester, Cheltenham and then Birmingham. March will be over before we know it!
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100% hydration and nothing to do with TRT. You could be in for a broken toe and they’d tell you to stop taking testosterone.
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10 weeks out today, which is the length of time I’ve just done and that felt like 1 week.
I’m delighted with the look though. I had a big drop in bodyweight today (3lbs), and I’m also a touch flat through my legs and arms. My lower pecs too, it’s easy for me to spot flatness in my lower chest because I get loose skin just under the nipple. When I’m > 85% full it’s not there. I have the same issue with my glutes when I’m near stage condition.
Waiting to see what Nick says and then we can go from there.
We trained back yesterday at a different gym (Irvings Peak Performance, just outside Glasgow). Great gym, with some unique pieces.
Straight-bar cable pullovers – 3 sets, 12-15
Nautilus PL SA pulldowns – 1 set, 8-12, 1 back-off set
Standing fixed T-bar rows – 1 sets, 8-12, 1 set, 12-15
Watson pin-loaded horizontal row – 1 set, 8-12, 1 set, 12-15 + triple dropset
Bent over DB row – 2 sets, 8-12
SA d-handle cable low row – 1 sets, 8-12
RDL – 1 sets, 5-9
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In the grand scheme of things, it doesn’t really matter – IMO. There are a million and one bits of research and anecdotal evidence for doing it a particular way. I take it pre-bed as I do notice a positive impact on sleep because of it.
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Nothing much to report from yesterday’s NTD. It was the first time in 3 weeks I had seen my massage therapist due to a few reasons, but the good thing that other than a knot in my quad, there wasn’t anything sinister to deal with.
I’m sure a few other can attest to this, but when I’m in that 12-6 weeks out phase, I’m never ever inflamed, and everything feels class, and a good massage therapist should be able to tell that. I mean it wasn’t a soft massage by any means, but it was not brutal.
Felt class waking up this morning, even if it was a 4am start.
The next few sessions should be great!
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Sweet.
Enjoying reading your log bud 🙂
Appreciate that mate!
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I checked in with Nick yesterday. The look has improved but the scales went up. Also, we compared shots from both 9 and 6 weeks out during my last prep and I am way ahead of those at 11 weeks out which is great, and on more food at this point too.
I woke up looking quite full yesterday, so we decided not to run any high days. However we made some slight changes to PEDs;
Reta – Increased to 2x 325mcg per week
Clen – Added in at 20mcg/day
SLU – Increased to 400mcg/day
Regard the Slu Andy, Are you using injectable or Oral?[/quote]
I’m using the oral version. The injectable one gave me PIP and lumps every single time.
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A great leg session yesterday – I feel like a broken record, but a good one.
An hour late starting though, and that’s the last session you want to be starting late on. We still flew through it with the usual graft, but when I set a start time in my head/diary, I want to start at that time on the dot.
I don’t see a need to pull volume just yet, I’m recovering fine from this setup.
Cybex seated leg curls – 1 set, 8-12, 1 back-off set, 12-15
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12 + quadruple drop set
Horizontal leg press – 1 set, 8-12, 1 set, 12-15
Pendulum squat – 1 sets, 8-12, 1 cluster set (4×4)
Prime lying leg curls – 1 sets, 12-15 + 1 forced negative
Seated calve raises – 3 sets, 15-20
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A great start to the week with push (chest) being signed off. I thought that by holding off on the high days that my performance would be impacted somewhat, however, I think that due to my weekend being very relaxed – my food is also not low – that I was still able to tick off a very productive session.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– Back-off sets paused
Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15
– Back-off set paused
Prime flat PL press – 1 working set, 8-12, 1 back-off + double drop set
Prime peck deck – 1 working sets, 12-15
– Torque set to 2
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 2 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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A very chilled day yesterday. I managed to rattle off most of my steps, cardio, abs and posing before 9am, and then myself and my other half went for coffee at a nearby hotel, and then up to the hotel’s spa for a few hours which was good. Average spa, but all I really need is a sauna and a pool of some kind.
I feel brilliant today. It will be interesting to see how the changes I mentioned yesterday play out.
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