[Dodger]

Thanks Max. I use the term anti ageing loosely.

Where is it best placed to get the best benefit? Assume before bed for sleep and before cardio/training for body composition? Or does it not overly matter?

[Dodger]

OK will do.

I’ve dropped the bread in m1, and will cut out the carbs on the higher intensity days. Steps to 10k each day and will add clen in again from tomorrow. I’ll keep cardio at 30 mins but add a 10 minute brisk walk after.

Dropping the cheat wont be an issue the next couple of weeks but i do find a day or two after a cheat i normally drop to a new low weight. It just hasn’t happened the last week or two.

[Dodger]

Thanks @Kuba and @Clare.

I should have been more specific when i said about adding foods, steps etc. Everything is consistent and if i add the extra rice/potato its a set amount (50g carb) after specific training days depending on their output. So i have a Squat/Dead lift day and that gets extra carbs, as does my volume squat day. On all days i squat or pull (three total) i reduce steps to nearer 8k, on push days i up that to 10k to fill the gap between.

I’d be reluctant to drop the cheat meal as its usually just for a social event with my Wife. I don’t compete so wouldn’t sacrifice enjoying a meal out. As i say a “cheat” is still a fairly clean meal. Might be a steak and chips instead of a jacket potato, and a couple of drinks. Last weekend i didn’t even have anything off plan and still didn’t drop weight.

I also always try and use rice instead of potato as i find potatoes make me weigh more the next morning. Likely something to do with fiber or something.

[Dodger]

For me my legs started to develop more from less volume more frequency. Especially hamstrings. Training legs 3 times a week made a massive difference to my hamstrings. Quads lots of sub-max work and ensuring a controlled negative, pause and squeeze with each rep. For years i hammered bigger and bigger loads and just bounced the weight. Result was ok legs but bad knees, lower back and hips. Hamstrings, pulling a couple of times a week + GHR and some high volume DB RDLs has worked for me.

[Dodger]

I always train away and I have kids too. I like to get up early and try and smash a workout out before breakfast. Get a training session in fasted maybe some cardio too depending how long I have then eat and enjoy the day with the fam.

Yeah same. I’m an early riser and my kids aren’t up till about 11am lol. So i’ll find a decent local gym and head there early for a fasted workout. If there is no decent gym which is rare I’ll go for a jog or swim for 30-40 mins instead. Makes a nice change and I just enjoy moving about first thing to be honest.

Food wise I just eat and drink what I want. Normally just 2-3 meals a day. Light brekkie and decent lunch with a few beers and then a big dinner with some vino. Chuck in some ice cream and snacks for luck.

Worry about burning it off after, and kids keep me active when away so that’s damage limitation.

[Dodger]

I always prefer a bigger breakfast despite training time. I notice that when I’m dieting if I reduce my breakfast calories my metabolism seems to slow meaning I have to reduce total calories more. By reducing food from later meals it doesn’t effect hunger as much.

[Dodger]

If HCG use is causing issues then micro dose it daily. I use 250iu three times a week and have no issues on 150-180mg per week TRT. TRT test I only dose once a week. But some will be more sensitive than others.

[Dodger]

I have had spells of training 6 days a week. Its just about managing volume and the loads used. 6 days a week of heavy loads and volume is going to put you in a rut pretty quick. I would focus on Hypertrophy (failure) 3-4 days and then speed work with low reps on the other days, paired with high rep isolation work to near failure (adjust loads to keep a rep in the tank). You’ll find it hard on lower back if you try and squat and deadlift frequently. So pair them together and on back days just focus on movements that don’t load the spine. If you squat heavy then do speed work for deadlift, if you deadlift heavy just hit some pull ups and leg curls. If you feel beaten up then either take a day off or focus on isolation movements and focus on rep quality rather than load.

Both Upper/Lower and Push/Pull/Legs will work.

Alternatively why not train with a regular set up but then add in a hard Crossfit style HIIT session or two a week? These are brutal, cardiovascular health improving, metabolism boosting and you’re still hitting weights.

[Dodger]

Or frozen. May be easier to hide in the freezer?

[Dodger]

I did it for years. Carbs before bed the I just had a whey shake when I was leaving for the gym, and then HBCD on route. Had a solid meal after training.

[Dodger]

@hilly

Thanks for the reply. Yeah I know my TRT is high but wanted some performance, muscle maintenance and recovery benefits still.

So drop to 100mg and 100mg primo? I usually always ran 160mg on a cruise and this would put my test at top level of range at a trough reading. Estro would be on point with no AI at 160mg a week. So I didn’t think 200mg a week would give it so much of a boost. Now wondering if the test cyp I’m using is slightly overdosed.

Yeah HDL I’m happy with but if it could be improved I’d be even happier. Using Nordic fish oil at 3tbsp a day, plus a few salmon meals and 20-25mins cardio six times a week. Steps I always manage 8k without much effort.

[Dodger]

I’d start the upper workouts with a triceps’s focused movement. Close Grip Bench, pin presses, floor press etc, even a banded flat bench is great for triceps. Find a weight that’s a hard 3-5 and stick with it for 3-5 sets and a good break between. Then reduce load and focus on 2 sets of 8-10. After that hit either your shoulder or a chest movements. So Monday shoulder, Thursday chest for example. Later in the workout do a tricep focussed movement like a Dumbbell JM Ext, Skull Crusher, french press something like that.

That will certainly increase tricep strength.

[Dodger]

Thanks @Hilly and @Jordan-Peters

I’ll drop the test to 150mg and add 100mg of likely Masteron. Will Primo help reduce E2 in the way Mast will?

Not as much but imo it will be better for potential muscle growth.

Mast will aid in your performance better i feel.

Use drugs for what they do in line with what you need[/quote]

Not that fussed about muscle growth these days, more feeling good, staying healthy and just looking ok. But some strength gains are always welcome.

[Dodger]

Thanks @Hilly and @Jordan-Peters

I’ll drop the test to 150mg and add 100mg of likely Masteron. Will Primo help reduce E2 in the way Mast will?

[Dodger]

Dodger I’m jealous af, that’s how I basically used to do things in my teens. Asda used to do a red bull copy , cheap as fuck, grabbed one of them with a cookie or a bit of cake , a shake – that was pre wo meal . I think I would die now if I had that haha

Yeah i remember the RedBull copy. Was it called “Kick” or something like that? I was mixing it with Vodka in my teens though!

Nothing beats a pre-workout cookie. Sometimes i’ll go for oat and raisin if i want to be extra healthy. But mostly its white choc chip or salted caramel. 🙂