I have been waking up minumum once to twice a night with increase HR and sometimes gasping for breath for as long as I can remember and I am looking to get a CPAP. I am also a really bad snorer. Can anyone give me any tips on getting a CPAP. Where to get them cheap? what models are good to look for? and once I have got one how do I set it up?…

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Anyone used medtech before and thinks this looks legit?

Thanks for all the help guys. I have readjusted my steps to 12.5k per day and taken cardio out on leg days and moved it to rest days. Able to manage fatigue much better with this set up. Back to losing weight again 🙂

The only high e2 sides I have is puffy nipples but ive had them since I was a teenager. I am 22 now and they have stayed the same pretty much. I have ordered the turbogoline prolactin product to help manage it.

[/quote]
What was your prolactin levels ?

You may want to bring E2 down also. A little primo would do this well[/quote]

What…

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The only high e2 sides I have is puffy nipples but ive had them since I was a teenager. I am 22 now and they have stayed the same pretty much. I have ordered the turbogoline prolactin product to help manage it.

[/quote]
What was your prolactin levels ?

You may want to bring E2 down also. A little primo would do this well[/quote]

Read more

The only high e2 sides I have is puffy nipples but ive had them since I was a teenager. I am 22 now and they have stayed the same pretty much. I have ordered the turbogoline prolactin product to help manage it.

Currently running 270mg test e split 3x per week. Bloods came back 1130ng/dl testosterone and 61pg/ml oestrogen. Is this ratio good and what is the ideal ratio of test/oestrogen?

Hi Clare,

Thanks for the advice. I dont really want to take a deload as training preformance is still high. My plan was to add 200 cals for the next 4 days and drop 5k steps today and 60 mins of cardio over the next 3 training days and go from there.

Thanks for all the responses guys. Up another .3kg today. Gonna drop steps by 5k today (rest day) and increase cals by 200. For the following 3 days i was planning a drop in calories by 150 but just going to keep the same and drop cardio on these days (usually do 20 mins) and see what happens.

This would be my initial thoughts. How many days a week do you train / what is your split. How much cardio / steps are you doing?[/quote]

Currently running Push, legs, pull, rest repeat. 15 steps a day and 20 mins cardio on training days. Current cals 2500 on training days and 2050 on NTD.

I am not in a rush or anything so have plenty of time. Have a rest day tomorrow and was planning to do 15k steps. Would you suggest dropping to 10k? I was also planning to drop cals from 2500 to 2350 the following 3 days. Do you think I should drop the cals with a decrease in cardio and steps or just keep cals the same and drop steps and cardio…

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End of January/start of February

Im pretty sure that everything has stayed the same. No change to supplements or cals. Expenditure has remained the same at 15k steps per day and 20 mins of cardio after sessions. Currently running push legs pull rest split

No, what would I be looking for?

Currently in my 8 week of a cut and I am down around 5kg with training preformance and hunger in a good place. However the last 2 days scale weight has went up. 78.3kg monday, 78.6 yesterday and 78.7 today. I have felt that my legs have been sorer after cardio some days. Just wondering why this may be happening. I know that im not gaining fat as…

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18/2/24 – 78.3kg

Current split: Push, legs pull rest repeat

Current output: 20mins cardio post-training and 15 steps per day

TD cals: 2500 NTD cal: 2050

How long before? 30 mins-ish?

I am aware that of the obvious steps that I can take; not push calories too fast, use of a GDA and cardio after sessions. Is there anything else that I can keep on top of to retain insulin sensitivity? Also when is best to take GDA?

18/2/24 – 79kg

Current split: Push, legs pull rest repeat

Current output: 20mins cardio post-training and 15 steps per day

TD cals: 2650 NTD cal: 2150

How fast is ‘immediately’ ?

Will be reversing in a few weeks after a few more weeks in a deficit. What would be the best way to reverse out? Slowly increase cals by 200 each week or go back to maintenance and increase from there?

Was looking into using L carnitine and had a few questions:

1. Do you need to specifically inject it into the muscle that you are training?

2. Is there a greater risk associated with injecting due to l carnitine being suspended in water as opposed to oil and getting infected?

Currently running 2 rotations of upper body in my training split. Upper 1 includes a lat focused pulldown and a t bar row. Upper 2 includes a wide grip pulldown with a lean trying to emphasise scap retraction followed by a lat focused row. Would it be more beneficial for me to switch the upper back pulldown for a row? Feel like the pulldown…

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Bar keeps slipping out of my hand when doing high rep to sets of RDLs. Do I need to improve grip or could I be setting up better?

How did you find a reliable source?

Wondering if anyone has used ROHM labs and if https://rohmlabs.store/ is a legit source?

Just had blood test done recently and came back 14.2nmol/L or 400ng/dl. I am natural and 21, feel like my sex drive is low and I get tired quickly. Anyone have experience going through NHS for testing and treatment/ tips of what I should do ?

Does it actually matter if doing cardio fasted in the AM vs during the day?

I am switching to upper lower and was looking for some citique on the plan.

Upper 1 Rest Lower 1 Rest Upper 2 Rest Lower 2 Rest repeat

Upper 1

1. Incline smith x1
2. Shoulder press x1
3. Dips x1
4. Lat biased pulldown x2
5. Upper back row x2
6. Side delt x2
7. Tricep x2

Lower 1

1. SLDL x1
2. Lying ham curl x1
3. Leg extension x1
4. Squat pattern x1
5. Adductor x1
6. Bicep x2

Upper 2…

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I have uploaded photos but they are not showing up I have tried to attach it again. I am currently sitting at 77kg and have been dieting for around 8 weeks

How much do I need to lose before 30lb push up?

Anyone have any suggestions?

My current split is a Push, Rest, Legs, Rest, Pull, Rest, Repeat

Legs:

Ex1 adductor

Ex2 Lying ham curl (2 working sets)

Ex3 Leg extension

Ex4 Hack squat

Ex5 leg press

Ex6 hamstring lengthened bias

Back:

Ex1 Pulldown

Ex2 Upper back row

Ex3 Lat row

Ex4 Shrugs

Ex5 Rear delt pulldown

Ex6+7 biceps

Today I tried it to RDL at the end of todays leg session…

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Yea agreed. The only exercise I do weekly is RDL and I am able to progress that nicely each week.

Split is above.

My recovery and nutrition are on point. I’ve been at maintenance for like a week.

My plan is to cut volume and do 3 sessions a week: Pull, Rest, Push, Rest, Legs, Rest, rest.

See if I’m able to progress from there

I can recover to the point where I can maintain reps and fail when I try to push for extra reps. [/quote]
How long have you been in this position? When are you resting?[/quote]

I took a deload 5 weeks ago. Even after deload couldn’t progress reps

My Current split is Push A, Legs, Pull, Rest, Push B, Density, Rest.

Push A (Push B same -1 flat press working set):

Side laterals (short): 2 working sets

Flat machine press: 2 working sets

Incline machine press: 2 working sets

Dips: 2 working sets

Side laterals: 2 working sets

Pec dec: 2 working sets

Tricep extension: 2 working sets

Legs:

Adductor:…

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I should lower volume if I’m not progressing then yeah?

I am a natural and have been training for 4 years. At maintenance should I be able to progress reps?

When I’m not in uni and I travel back home the only good gym close to me doesn’t have a good seated hamstring curl. It does have a really shitty matrix one but it doesn’t even have a pad to pin femur.

Wondering if anyone had any suggestions as to alternatives to be able to bias lengthened range. It does have one of the old-school standing…

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Have been back home and between work and seeing friends, family, work and training it has been challenging to manage my mini-cut. Looking at my Fitbit the calories I set were way too low, this caused the scale weight to fluctuate massively and I had a horrible push session last week where I felt super weak and log book numbers were down. I…

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Waking weight 84.5kg

Started mini-cut on 6/12 which I plan to run for 7 weeks.

Initial macros for minicut: TD 3180 cals C334 F62 P207 and NTD 2851 C195 F105 P207

Gonna see where my weight goes from there and adjust accordingly.

How are you getting on? Everything ok?[/quote]

Hi Oscar,

I can immediately tell that this split is better suited for me. I was previously using a plan I bought that had me doing way too much volume, especially for legs and before I changed the plan my log book numbers would barely change week on week. I am also really liking the variety that…

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Pull Push Rest Legs Rest

Thanks for the help Clare

When using the diet planner what is the difference between light and moderate activity?

Current weight this morning : 85.9kg

Current NTD calories: 3097 – C234 F106 P207

Current TD calories: 3800 – C507 F66 P207

The only thing I am struggling with is finding and exercise to bias the lengthened range for upper back.

I am 20 years old and have been training for around 4 years, and only about the last year did I buy a plan which has guided me to where I am today. However, although I am in a roughly 500-calorie surplus, I still find it difficult to progress my numbers on some lifts, mainly my biceps and quads. After watching Jordan’s education series on…

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Thanks for the help