[Greg]

Thanks for the input fellas.

Yes for sure my days are different.

14 Day Training Plan rotation.

1 – AM – 15km Moderate Paced Run (4.20/4.30 per km). + Strides. PM – 1 hour watt bike.

2 – AM – 14Km Easy Run AM. PM – 30 mins watt bike + Injury Prevention legs.

3 – AM – Running Workout – Threshold + PM – Upper Weights session (PUSH).

4 – AM – 14km Easy Run + PM 6km Easy Run (Split Volume).

5 – AM – Running Workout (Speed Based) + PM – 30 mins watt bike + Injury Prevention.

6 – AM – 14km Easy Run + PM – Upper Weights session ( PULL).

7 – AM – Long Run 20KM (4.05-4.15km pace) + PM – Mobility + Core.

8 – AM – 14km Easy Run + PM – 1 hour watt bike. Z1/z2.

9 – AM – Running Workout (Hill Work) + PM – 30 mins watt bike + leg injury prevention.

10 – AM – 20km Easy Long Run + PM upper Weights ( PUSH).

11 – AM – 10-14km Running Workout ( lighter effort ) (4.15km max pace) easy threshold + 30 mins Watt bike + Injury Prevention.

12 – AM – 14km Easy Run + PM Upper Weights (PULL).

13 – AM – Running Workout ( Park Run , Tempo Effort for Distance etc). + PM – Easy Cycle Outdoors or indoor bike.

14 – AM – 14km Easy Run or Rest + PM – Rehab Work + Mobility + hot bath etx

Easy Runs 4.40-5.00 km pace.

GOAL SUB 35 mins 10K. Sub 17 mins 5k.

Bodyweight 86KG. 183CM

First session is at 4am , second session is at 2.30pm. I like to get a heavy carb meal just before bed to fuel the next days early workout. I’m on of those I need to go to bed full or I struggle with hunger pangs etc.

[Greg]

I’m going to adjust already. I feel flat and constantly craving food etc. I think I’m going to re look at it with the macros of 600 carb 220 protein 80 fats.

Im still very much stuck in the more protein mindset , but truthfully for what I want to achieve now I’ve got to fuel more with carbs and drop some of the protein? Also increase fats for hormones etc ?

Thanks Greg

[Greg]

The diet layout looks fine to me and nothing stands out as anything that wouldn’t aid in maximizing performance. If you have to dip the deficit more then I’d prioritize carbs around the training windows and pull from the other meals.

Not sure what else you’re looking to get out of this question! I also cannot see your photos

Just opinions on what I’m doing, I’m no expert so just reaching out for advice 🙂

Can you see my profile Pic? ill try and re upload.

[Greg]

Looks fine to me as long as it’s digesting well and performance is good.

If you’re not dropping at a fast enough rate for goals then simply decrease.

You can defo reduce protein down based on goals here to first and I would do this based on running performance goal.

No mention of sodium : potassium ? We’re are these daily.

Fluid intake.

I would look into SLU PP also unless class this in the steroid category n avoiding

Thanks for the reply mate. So before every session i have 2 scoops of JPs Eaas with 1g Pink salt. Also use Pumpage before Hard running sessions.

Ill have a look into that, many thanks.

Any other bits of advice? I Really have a crazy appetite , so trying to reduce size , and keep on top of performance is proving a little tricky.

[Greg]

anyone?

[Greg]

Hi mate, similar to what you’ve said , first cycle was 300mg and probably 4 weeks into the cycle it started to flair up.

Only used 500mg of test e in later cycles and outcome was pretty same.

I’m thinking of EQ, primo and test e, just unsure what doses to run.

[Greg]

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