[GEORGIOS]

Hey,

What’s the reasoning for the leg extension and single leg extension in your leg session?

Do you have a hack / pendulum / smith machine to potentially put in a squat variation maybe?

as for the single quad extension, it just feels good as a finisher really. Good way to fill quads with blood there in the end plus some quad stretch too

[GEORGIOS]

Hey,

What’s the reasoning for the leg extension and single leg extension in your leg session?

Do you have a hack / pendulum / smith machine to potentially put in a squat variation maybe?

we do have a smith machine but the resistance feels a little weird on the positive

[GEORGIOS]

I agree here I would go to maintenance cals, and if you can keep daily steps up and moving

problem is, i dont know what my maintanance calories are. I am in a reverse dieting phase and i incorporate calories every week bw stalls. Been following a meal plan for the last two years, so i dont know the exact calorie amount. Training days are high carb for me but ntds are zero added carbs. Training 5/week so my thought process would be to calculate average macronutrient intake per day based of (5*td macros+2*ntd macros)/7. Devide protein into five meals with different fixed sources then maybe play around with an iifym approach approach sticking to the same foods i have been using in my meal plan. Other scenario is to create a meal plan out of that and stick to it. In any case i will prioritise carbs during the day whilst keeping my meals closer to bed carbless.

[GEORGIOS]

Just find your maintenance calories, so somewhere between what your training day and non training day diet was

If you can still do cardio, walks, etc for activity that would be good

Speaking from experience as I had 4 months off from surgery

That is what i thought, what was your approach and the reasoning behind it, if i may ask. Was the outcome the one expected?

[GEORGIOS]

Hey! What injury are you currently rehabbing? I would increase calories to maintenance and focus on getting fully recovered.

Its and intercostal muscle strain, meaning patience, as there is not a lot someone can do to interfere. Been working out the past week that i have it, however my doctor advised me not to so that i can give it some time to heal.

[GEORGIOS]

I would eat at maintenance – why can you not train totally – surely there has to be at least something you can train?

I have an intercostal muscle strain, so i cant put too much pressure on the rib cage. Some painless movements i can do yes and went in for couple sessions. However, my doctor advised me not to exercise for about a week’s time and take an anti-inflamatory. Then check in with him again. Said training causes further inflamation and that inhibits and prolongs the healing process.

[GEORGIOS]

Photos

• This reply was modified 1 year, 8 months ago by  GEORGIOS.

[GEORGIOS]

Hey buddy! There’s a lot of detail in this which is great! What are your long term goals?

Hi louis, long term I would like to build a physique that will allow me to step on stage eventually.

[GEORGIOS]

Height at 172 cm

Bw at 114 lbs <10% bf i would say

[GEORGIOS]

This doesn’t make sense to me. For true hormone replacement I would do 150mg a week of test and 100iu of hcg daily. Aromasin may be used as some need it but often not. Other option run full pct and come off.

Bare in mind Ryan that I am not talking about pct here. This is purely an hrt protocol to promote the body’s own production of hormones without hpta suppression.