Hello all,
I have been on 315 test 210 primo for some time now and it has been great, e2 is well controlled at this ratio and I have no estrogen related problems/sides. However I am running low on primo and have a bunch of test and aromasin, so I plan to move to just test with ai for the remainder of this cycle.
How would you… Read more

Hello all,

I am about 6-7 weeks into my first cycle and progression has been great so far – up about 10 pounds and condition has only softened slightly from where I started from which was definitely a good chunk into single digit body fat percent, and I have not ran into any sides at all yet which is pleasant 🙂

I am wondering timeline-wise, how…

Read more

Just took this, I apologize in advance for the posing lol. If it were up to me I would def tidy up after holding as I just prefer to be leaner than this tbh, but if you think there is room to keep pushing after the reset then I’ll continue on.

https://drive.google.com/file/d/1RkTIfpqG4blGx0Z6n1z2pHMK1LoZr3iY/view?usp=share_link

Sounds like a good plan – I did add the 25g carbs from honey pre and post during week 10 as weight had stalled out in weeks 8-9 and then started to go down, and after that bw started to move upwards and food stayed the same until this point

Thanks for the help everyone – Ill be pulling back carbs for 2 weeks and then assessing where to go from there like you all have advised

Just wanted to add – Would this be an appropriate place for a tidy up / minicut phase, and if so, is it necessary to hold this peak weight & strength before moving into one beforehand to prevent muscle loss?

Hi all, Im currently in week 16 of my push up phase and am up 15 pounds in this time frame. The first 11-12 weeks went extremely well and composition held as body weight went up, but during the past few weeks composition has started slipping noticeably even though rate of body weight gain is consistent, and after eating any meal (even ones…

Read more

Hey all, have been running PPL/rest/UL/rest for around 7 months now and progress has been great through an entire push up phase and fat loss phase over this time period netting ~15lbs at roughly the same leanness. However, moving into this next push up phase I have noticed that my back has fallen slightly behind in development, probably as… Read more

Thank you for the info Clare!

Hey all, was looking for any input on my meal plan that I will use for this coming push up. Just wondering if it looks solid, I chose food sources I enjoy and will increase carb amounts as needed to ensure bw moves upwards over the next 24-30 weeks.

TD

M1:

150g cooked lean sirloin steak

180g cooked white rice

45g dried apricot

50g spinach

fish oil…

Read more

Hello all, looking for some advice on placing my different leg days.
Currently running UL/rest/PPL/rest and have 2 different leg days, one more posterior chain focused with a sldl and one more quad focused. None of my back work that precedes these days involves significant lower back loading.

Legs A is
SLDL
lying ham curl
single leg leg… Read more

Hello all, just looking to get some feedback on my current physique and fat loss phase. The pictures below were taken with no pump after my 3rd meal of a non-training day. I began the phase at 77.5kg and have dropped to 74kg as of the end of the 4th week when these photos were taken. Started the prior push up phase from a super lean 65kg and…

Read more

Hi all, as the title states I was looking for programming advice regarding reintroducing a hinge pattern to my training as It has been kept out for a good amount of time due to injury. Have been having amazing progress with a 3 on one off Push/Legs/Pull/Rest routine and found that I feel a lot better in my joints than running it…

Read more

Hi all, I am wrapping up my 3 week maintenance block following my cut where I have been eating 3200cal TD and 2800 NTD which has held me at ~70kg. Am doing 3 on 1 off training with sport training on my off days.

I’m looking to move into a push phase and was wondering how to add calories, in terms of managing surplus on training days and if I…

Read more

After the initial change in food I track for 5-7 days n asses look , feel n scale.

If there is little change I’ll bump again n keep repeating this process.

How often to make changes is person n situation specific[/quote]

Thank you! So you don’t see a problem with bumping calories back up to maintenance after the first week on the initial…

Read more

So in general I just push cal by 200 per week every week? How would you assess which weeks to not push if weight is going up but cal is a good chunk between estimated surplus?

So I’ll reduce overall step count and just keep a morning fasted walk to replace the liss cardio that helps hit the step count rather than being a programmed cardio session along with adding my cal back in for a week.

Then would I add more calories after this week that move me to strictly maintenance or is that week good enough to move into…

Read more

Hi all, I’m nearing the end of my 6 week minicut and just wanted to post my plan for moving back into a gaining phase to see if anyone had any critiques or insights on how to improve it. Ive made good progress from about 14% to 8% body fat (give or take 1% on each side) and have been able to slightly progress lifts over this time, and am looking…

Read more

Hi all, struggling a bit with meal spacing on my minicut due to school. I eat M1 at 8:00 and M3 when i get home at 15:00 which is pre workout. This leaves 7 hours of gap where I can either eat M2 at 11:00 and end up starving before M3 and hungry during my workout or eat at 13:00 and have a 5hr gap between meals 1 and 2. Unfortunately my…

Read more

I am only doing 6 sets total for legs due to injury and they don’t need their own training day necessarily. How would you break work to better prioritize upper body frequency? I can do either 3 or 4 sleep frequency, trying to choose between

Day 1 Push, Day 2 Pull+Legs, Day 3 rest

or

Day 1 Push, Day 2 Legs, Day 3 Pull, Day 4 rest

or something…

Read more

I think I should have initially asked if there is a better setup than upper/lower/rest for someone who can benefit from 3sleep frequency training and doesn’t need a whole day for legs, as this is the direction I was trending toward over a less frequent body part split. maybe I am overcomplicating this lol but I definitely value any input from…

Read more

Thank you for the advice, after some thought I think I’ll be on push, pull+legs, rest repeat as I think I can benefit from the extra frequency on upper rather than splitting to body parts as others have suggested to get more upper attention, even though I’m sure this is a good approach as well.

I just saw that you have also ran a pull+legs…

Read more

Hello, I’ve been working on rehabbing a hamstring injury for a long time, which was originally a strain at the upper insertion around two years ago. I’m still dealing with scar tissue issues in the upper hamstring insertion area that cause improper coordination and activation through the hamstring and calf. As a result I can only train a select…

Read more

I train in the morning and am usually busy from 15-21ish so i rely on a shake to hold me over and was wondering how to better set up my meals. i’m 15 with a maintenance calorie amount of 3600 and my current setup is

Meal 1 @9 (preworkout) 250 cal
shake with a banana and 1 scoop protein

Meal 2 @12 (post workout) 1600 cal
10.8oz ground… Read more