I jumped in on a circuit session this morning that was being held at the camp gym. It was an extremely tough, sweaty one, but I really enjoyed it, and good to do something different and get the heart rate up!

40 seconds on, 20 seconds rest. 4 rounds with 2 minutes rest between rounds.

Box jumps
Press ups
Bag squats
Mountain Climbers
Row
Lunges
Plank Hold

This looks like a very good stack. Of course getting regular blood work and heart checks would also be advisable to keep on top of health markers, and to make sure there is nothing specific you may need to supplement, or any dietary/lifestyle changes that need to be made.

A good start to the week so far. I did a pain-free short run first thing, had a productive morning of cleaning and work bits, and have just been out to a lash appointment. I have a bit more work to get through this afternoon, then I’m meeting up with a friend later for a walk and catch up.. perfect!

I can’t see pics, but I would get as lean as possible before food focus really takes over and recovery begins to take a severe hit. A little loss in strength and endurance is completely normal at the tail end of a cut, but you don’t want get yourself into a hole that will be difficult to get out of; or trigger any binge episodes.

Starting a…

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Legs this morning, and a good session. No issues training legs now, it just seems to be running that’s affecting my glute atm, although that is slowly getting better now.

Lying ham curl x2
Belt squat x2
Leg press x2
Smith RDL x2
Leg ext x2
Hanging leg raises x3

This could be a possibility, yes, so I’d be cautious.

I wasn’t able to update my log yesterday as the site was down, but it was just a typical rest day for me. I did a slightly longer run today, which felt ok, still not great, but I can feel it’s getting better. I have some peptides arriving tomorrow, so hopefully that will accelerate the healing too.

I got a bit of work done in the morning, and…

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If it works for you, then no problem. There are no set rules, so just distribute your food where it suits you the best in terms of performance, recovery, digestion, appetite etc.

Simply having a training day and non training day plan is much easier to follow and prep for, but if you don’t mind having 3 different diet days, then this can work for sure.

Back in for my usual reformer Pilates class this morning, with some good, advanced core movements. I’m really happy with the progress I’ve made during these classes and can really see and feel the benefits to my core.

If I do an aggressive mini cunt my calories will be quite low and I would be in a big deficit wouldn’t increasing slowly like that just keep me in the deficit for a decent while post cut?[/quote]

Then you add more food until you begin to gain again. Your maintenance will be different to what it was pre cut, so you don’t want to increase food by…

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Whatever food you ended your mini cut on, just begin adding food again from that starting point. Increase by 300 calories initially and assess as you go.

Today’s a rest day from the gym. I did a 5km run this morning, albeit slow, but with no pain in the glute, so I will gradually increase the distance now, and improve my speed when I feel I’m ready. I’m happy with the rehab so far though and it seems to be healing well. I’m pretty sure it all stems from the extreme hills I had to tackle on…

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The gels and patches allow for a more consistent, stable release of oestrogen through the skin, which is why they are preferred over injectables. I would personally look at trying these first.

Legs today, and no real issues with my glute. I can feel it gradually getting better now, since I’ve held back on the running. I’m still doing the stretches and rehab exercises too. My power feels much better, not quite at peak strength yet, but I can gradually build that back up again now.

More food again today, as I can feel I need it and…

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I think eventually this will catch up with you. It may well be working for you right now, but I do believe that rest days are still necessary in order for your body to repair, adapt and build new tissue. If it’s the phycological element of needing to be in the gym, then you can always do some form of LISS cardio on your rest days, which can…

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I trained an upper session this morning. The weather is extremely hot today, so a very sweaty one, but really good.

I’m going to have some extra food today as I feel I need it. My scale weight is on the lower side of where I like to hold it atm, so I don’t want to drop any lower. I may increase my food for another day too, but I’ll see how…

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Completely agree with the team here. You are far too young to take any kind of peds. Your mental development could be significantly impacted while you are still developing. Focus on your health and naturally supporting your hormone levels through diet, health supplementation and exercise. Don’t do anything too extreme, mange your stress…

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Today is a rest day. I did a very short, steady 2km run this morning, which felt ok. Any longer and I think the glute pain would have kicked in, so that was definitely enough for today. I warmed up well beforehand too and will gradually build the distance back up again when I feel I can.

Other than that, I have been getting on with cleaning…

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Today is a rest day. I did a very short, steady 2km run this morning, which felt good. Any longer and I think the glute pain would have kicked in, so that was definitely enough for today. I warmed up well beforehand too and will gradually build the distance back up again when I feel I can.

Other than that, I have been getting on with cleaning…

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I don’t track personally, I just make sure to salt every meal with approx the same amount. Around 5g pink Himalayan salt or sea salt across a day is usually a good amount for most, but it will be a case experimenting to see how you feel. (Too much salt can cause excess thirst, bloating or higher blood pressure, while too little can cause…

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I had a pretty good leg session this morning. I managed all movements with no pain. There’s still a slight loss of power and a slight pull through the glute, but at least I can still train legs while I work around this annoying niggle. It seems that running is the main trigger, so I need to hold back on that while I rehab.

Lying ham curl x2

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Hey mate sorry for the delay. just like that consultation and surgery all done. It was a complete tear. In terms of recovery i’m just training legs x 3 a week and light physio on the upper body.

How much bpc + tbh500 would you recommend? Currently taking 6iu GH as well[/quote]

I’d do 1mg morning and night of BPC157 and 1mg TB 500 and GHK CU…

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Today is a rest day. I managed to do a very short, slow run this morning and it felt ok, so with the rehab exercises, stretches and sensible reintegration of running again, I’m hoping I can get over this little niggle and get back to full functioning capacity again!

Plan ahead and be prepared. This will take the stress away for you. There’s no need for travel or a holiday to completely throw you off the rails.

I completely agree with this advice.

Sounds like it’s more of a mental association more than anything else. You’re remembering how you felt after eating and feeling nauseous and almost talking yourself into getting that feeling back.

I would write down all of the food you know you enjoy and can digest well. Don’t include anything that you doesn’t sit well or you don’t…

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I didn’t run again this morning, just to give my glute a more of a rest. I went along to my usual reformer Pilates class a little later in the morning, which was really good, and I managed to get a nice stretch in at the end too. Back home now to get some work done, and then I’ll spend some time with my husband later after he’s done a cycle ride.

My first question would be, why are your sessions lasting 3-3.5 hours?

In terms of when to take your EAAs, I would just take them in one shot at a time which would be the midpoint between your pre and post meals, but I would first address your session set up and cut that time down. It seems unnecessarily long.

Today’s a rest day. No run today as I went to see my therapist this morning to get some treatment on my glute.. and for an all over assessment. She did some thorough testing to begin with to rule out any structural or back issues or nerve impingement, and then did a mixture of chiropractic work, acupuncture and soft tissue massage. It does…

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It’s not worth the benefits if you can’t function during the day, so stick with what feels best for you. There’s no problem in splitting the dose am and pm.

At some point fat loss will stall, and you can’t just keep reducing food, or performance and recovery may be hindered. Therefore increasing output will likely become necessary eventually. You don’t have to add it in straight away. Just hold it back as a tool to use when needed.

I’d drop the clen and yohimbine on re-feed days, but keep the T3 in and consistent.

I had a good leg session this morning, despite the tight piriformis. I surprisingly managed all of the movements with no problem. I could feel a slight tightness and some loss of power to the right leg, but was still able to get some quality reps in all exercises. I lowered the loads slightly and made sure I had perfect control…

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We don’t know for sure what the best protocol is, but I think running for 4 Months and then taking a 2 week break is a sensible approach.

I had a really good upper session this morning. A solo session today as my usual Tuesday training partner has been away and isn’t back training until next week.

Tomorrow will be legs, so I’ll just have to see what I can do with this annoyingly tight glute until I can get to see my therapist on Thursday!

Lat pull down x2
Back row x2
Incline smith…

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This is great to hear! I’m really pleased that you’ve taken all of the advice on board and making some good progress. Keep the questions coming if you need any more help along the way.

A good rest day so far. I managed a short run this morning, but I can still feel the tight piriformis, so definitely need to get that looked at this week, otherwise I’ll just make it worse running through it. Other than that, I’ve been getting on with some jobs around the house, tidying up the garden and will get stuck into some work, reading…

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I think Glutathione is worth adding for it’s effects on inflammation, which can help calm angry skin down. The combination on GHK-cu, KPV and Glutathione should work really well.

Today was a Leg day. I had to adapt slightly and feel out movements that didn’t cause any pain through the glute, but I actually managed to have a really good session, and found that the mobilisation, stretching, and using other muscles around the area actually freed it up a bit. I can’t get to see my therapist until Thursday, so will just…

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Everyone responds differently, as Hilly says, and baseline levels will always be individual too. This is why getting regular bloodwork before starting any assistance, during, and after cycles is always a good idea to monitor your own response and trends.

I’m still getting some pain through my right glute and down my leg, so I opted not to run this morning and have a full day’s rest instead. My husband is home, so we went out for the morning, had a coffee, walked along the beach front and stopped for lunch, which was lovely. We’re just going to chill at home this afternoon and I’ll catch up on…

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All looks fine to me if the foods digest well for you, and you feel your performance, sleep and recovery is good. The only thing I would change is having a cyclic dextrin based carb intra workout, as oppose to maltodextrin as it digests much better. tbJP Performance fuel or Sustain are good options.

Just do it where it fits in best with your life and schedule. Doing cardio away from training would be preferable if you were able to do so, but you’re not, so don’t worry. There are plenty of good athletes who will have done the same and still progressed well.

I went for another early run this morning, only a short one as I’ve got a bit of piriformis syndrome going on, which is aggravating my runs at the moment. I’m going to get it looked at and hopefully released next week, but in the meantime I’ll do lots of stretches and some neural flossing to try and ease it a bit myself. I also went to my…

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You should be back training within 2-4 weeks if the recovery goes well. GHK will have some benefits post surgery by stimulating collagen production and helping with wound healing. I would personally get some KLOW, which is a blend of GHK cu, BPC 157, TB 500 and KPV, which should help significantly.

I had a pretty disrupted sleep last night, thanks to the heat. Our bedroom is a furnace atm and the fans all around me just seem to circulate the hot air! Anyway, I got up early and did a run before the temperature got unbearable and have just been getting on with some work this morning. I have a hair appointment to get to this afternoon,…

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This is definitely the best move. You want to get surgery done asap if it’s a full rupture, to increase the chance of full recovery and regaining full ROM and strength back.

Today was legs.. and a very hot, sweaty one! It was a good session, but felt tough in this heat. I’m back up to my usual volume and intensity, now that I’ve eased myself back into training post holiday.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Hanging leg raises x3

Add 2ml Bac water, which will give you 40mg/ml.

You could start low at a 2mg dose – 5 units (0.05ml), but I would do 4mg -10 units (0.1ml).

I did an upper body session this morning. Seeing as this was my first upper session since before I went away on holiday, I held back on intensity and did minimum volume, but will start ramping things up again as of tomorrow’s Leg day.

My bodyweight is still down since coming back, so I’ve added some more carbs pre and post to my base diet.…

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