[Chris_K]

I would increase the test dose a tad to bring up E2 a little personally

We pretty much know you can have your test sat higher than this and remain healthy n improving health markers so for me it would make sense to do so.

Personally this close post show I see zero reason to use lantus if BG is fine.

Body will be super sensitive any way n handle carbs no issues.

Save it for when it’s needed.

In terms of needing a break from lantus I do believe it is best to do so yes.

When n for how long is hard to say for us as there is no real research but I would not he running it year round.

Just in push phases n when BG reads show it’s needed

Thank you for your reply Peter! I appreciate it.
I will raise the test to 200mg/week and monitor E2 see how it goes.
I got back to my maintenance cals post contest and hold stricktly since then but i started to get cravings and feel hungry all day although i got at 400 surplus atm.. Shall i raise the surplus to 500-600 cals ?

[Chris_K]

Bump

[Chris_K]

Which cardio were you doing ? I’d still like to keep a method of getting heart rate up during off season as I think it’s very important for health especially when pushing body weight up. Just need to find a way of doing that which doesn’t affect leg growth. Have you thought about ski erg sprints ? So some hiit that’s all upper body pretty much.

Upper body HIIT sound like a good idea.
I was doing regular 30mins/day cardio at 120bpm on bicycle or crosstrainer b4 during the off season, but as mentioned it felt like it was taking off volume from my legs.. Atm im steadily at a 400cal surplus everyday so maybe the thermodynamics (cals in cals out) should help me hold leg volume a little better than b4..

[Chris_K]

Are steps/walking equally beneficial for the cardiovascular and respiratory system as cardio(120-130bpm)?

[Chris_K]

Walking and steps shouldn’t impact leg growth, no. It will aid recovery if anything, provided you aren’t doing extremely excessive amounts. It will also help with appetite and digestion throughout a gaining phase.

Thanks for replying Clare!
It feels much better formy legs in comparison to the traditional cardio that i used to do b4.. i have much better control on the expenditure this way tracking everything with my apple watch at the same time 🙂
On training days im on 10k steps + calories burned during wo.
On rest days i keep the food the same , but im going up to 15k steps for balancing the expenditure.. could these 15k steps on ntd potentially impact leg growth ?

Thank you so much

[Chris_K]

Thanks Sasan!
The only problem with the HCG is that when i use more than 500iu/week i get severe gyno symptoms.. maybe i could throw in some nolva and run it higher as you say..
I use Cialis year round at 10mg on wo days, ed was never a problem but just the libido/desire is non excitant 😅
Thanks for replying!

[Chris_K]

@hilly of course i dont want to get free coaching here , i just want some opinions about the whole concept of fill and spill, considering me being tall and generically ectomorph just experiences and thoughts about this strategy

[Chris_K]

Awh forgot to mention im doing Classic Physique tall Class so weight cap is 104kg

[Chris_K]

@hilly i think that i will go as you say judging by the look 2moro.. as for my weight is stable even if im eating like a horse and muscles got full and hard.. 100,7kg waking up – 103,5kg before sleep all days even on high carbs..
water is high year round (6lts)as well as salt but the last couple weeks im drinking approx 7-8lts without pushing myself.. generally speaking i am and always being the skinny hardgainer that gets grainy and veiny but always look flat no matter… kinda ectomorph

[Chris_K]

I always did insufficient carb ups before so that why i decided to fill and spill this time..

[Chris_K]

Hello everybody!
Just a little update here.. i reversed my diet on sunday and ate approx 500-600g carbs sun/mon/tue as i was very dry&flat from all these weeks of keto..
Today i felt that it needed more fullness so i pushed the carbs to 1000g totally all from clean sources, still low fats and moderate protein.. the output is lowered and can walk and move more easily as my legs recovered alot (almost 100% ).
The thing is that i wonder if i overdeed it with the carbs today as stomach feels a bit extended and skin looks little spilled.. feel like a balloon tbh😅
So i thought about going keto the 2 days prior to contest + have some dyazide in hand just in case i need it on friday evening and so.. what do you guys think?
Apppreciate all replies 🙏🏼❤️

[Chris_K]

Spot on as always @Hilly !
Greatly appreciate it

[Chris_K]

Kuba nailed it here. You can’t pre plan these exactly. There is a little bit of trial and error except the error doesn’t mean you’ve screwed if as you can easily pull back.

Amazing! How do you guys use to pull back? Lowering food/kcals/carbs? Or raising the expeditire/steps?

[Chris_K]

Awh sorry forgot to mention that i was referring to insulin pens..

Thanks Peter! I will give these pens a try 👍🏼👍🏼

[Chris_K]

Sounds like the best approach! I will see and titrate day by day, Thanks 😊