[Heath Thompson]

@conor-mcquillan that’s awesome for 6 weeks progress! Plus with only 3 training days and zero cardio, you still have plenty of stimulus to add. Looks like you’re well on your way!

[Heath Thompson]

I love shreddabull by ProjectAD. Performix say v2x was a good one but I’m not sure if they still make it.

I personally like caffeine, yohimbine, and l-carnitine l-tartrate as a fat burning stack. It’s cheap, pop a couple pills and g2g

[Heath Thompson]

A couple things:

– diet
-cardio (type and amount)
-training (style of training, how many days off, how many sets to failure per session
-natty or enhanced
-recent progress pics wouldn’t hurt

I’d include these so that someone can help you to the best of their ability! But if you have a coach, voice your concerns to them and buy in to their plan ????????

[Heath Thompson]

Thanks for all the answers ,but if i eat post workout 60 carbs from oats i will see lower result than 60 carbs of cereal?

I’ve actually seen some very interesting studies (id need to dig to find them) suggesting that as long as total calories are equivalent, then overall weight gain/loss would be equivalent. However, with controlled calories, 1g protein/lbs bodyweight, and nutrients timed periworkout the subjects gained a larger proportion of muscle to fat. In other words, the weight gain was the same, but the muscle gain was not.

Using quick digesting carbs/protein with minimal fats will provide an optimal environment for muscle gain. At the end of the day that’s all that we can do: put our bodies in the absolute best scenario for muscle gain. Best of luck man!

[Heath Thompson]

I’ve used Vyvase, it’s another drug used to treat ADD/ADHD and it can be a great help as long as you can handle it. Great for energy, focus, and for some it even elevates their mood. It’s also been known to cause worsening depression and anxiety in others, if these are things that you struggle with, I may steer clear.

[Heath Thompson]

I wouldn’t be able to offer any tips to deal with your cravings on medication, but I can offer my advice to you in general: if you’re battling depression and insomnia, do not go on a strict diet and I’d even recommend staying off of AAS. Mental health has to come before physical health man! Get your mental health squared away and the body will be more willing to work with you! Best of luck, message me if you have any additional questions about my personal experience with depression/insomnia (I have more then I’d like to admit)

[Heath Thompson]

7/31/2019:
Weight: 173.2
Training: Chest
Cardio: 20min
Diet: Training Day + Mom’s birthday dinner

*The extra food did me well yesterday. I slept a bit better (still not much) but i felt much better overall today. Good pumps and performance in the gym, knocked out cardio, and overall just really enjoyed my time in the gym again. Mom’s birthday so were taking her out to dinner, after that it will be nice to be able to settle back into my baseline diet for a while. The occasional cheat is fun, but I always like the way that I progress with fewer meals off plan.*

Flat Hammer Strength Press:
2pps x10, x6

Incline Barbell Press:
185 x8
155 x11

Dips:
x20, x11, x12

Dec Deck:
3 x10-15

Cable Fly:
3 x12-20

[Heath Thompson]

7/30/2019:
Weight: 170.0
Training: Back
Cardio: None
Diet: High Day + Sushi

*Sleep has been atrocious as of late, i believe its simply a culmination of life stresses all hitting me at once. Took my girl out for dinner, a movie, and ice cream. It was a nice break from the day-to-day. I made the decision to have a high day, adding in a second carb meal before training, and a sushi meal before bed. Not a good training session at all, productive, but not good. I didnt enjoy myself one bit, it felt like work.*

Single Arm Pulldown:
3×12

Smith Machine Barbell Row:
1.5pps x11, x10

Meadows Row:
75lbs x12, x12

Unilateral Low Row Machine:
200 x15
180 x12

Hammer Grip Low Pulldown
140: 7

Cable Pullover:
3×8-15

[Heath Thompson]

7/29/2019:
Weight: 169.4
Training: None
Cardio: None
Diet: Rest Day

Today would normally be a back day, but that will have to be pushed off until tomorrow. I am uploading pictures from Sunday. Back in the gym tomorrow!

[Heath Thompson]

7/28/2019:
Weight: 171.2
Training: Quads
Cardio: None
Diet: Training Day

*Digestion has been off a bit lately, as well as sleep quality. A small family emergency has come up that will require me to take tomorrow off of training and I think that may just be the best thing for my recovery capabilities.*

Quad Training on the other hand was awesome! Set some PRs, but overall was really able to push the intensity.

Hack Squat:
4pps x15, x9

Leg Extensions:
160 x11 drop 130 x7

Pin Loaded Hack Squat:
200 x15
300 x12

Walking Lunges:
45lbs x3

[Heath Thompson]

I personally do not use a GDA with my pre-workout meal as I want the elevated blood sugar in a training environment.

I’d drop the chromium for 500mg of Berberine and you’re good to go!

From what I understand a GDA don’t elevate blood sugar if anything its the opposite. it also makes you more sensitive to the *reduced* insulin load.[/quote]
You’re correct: that’s why I don’t use a GDA in a preworkout environment. I want an elevated blood glucose level during training, that’s why I don’t use a GDA with my preworkout meal.

[Heath Thompson]

7/27/2019:
Weight: 170.2
Training: Rest
Cardio: 20min
Diet: Rest Day

*Rest days are nothing but cardio and long hours at school, back to training tomorrow! Quads on deck and im resting up for it now!*

[Heath Thompson]

7/26/2019:
Weight: 171.0
Training: Shoulders & Arms
Cardio: 20min
Diet: Training Day

Shoulders & Arms

Smith Machine Shoulder Press:
1.5pps x9
1pps x20, x12

Seated DB Lateral:
20 x12, x12

Seated DB Curl:
30 x9, x8

Triceps Pushdown:
66 x9
55 x8

Superset: (2 x15-20)
Front Raise
Side Raise

Superset: (2 x15-20)
Rope Pushdown
Hammer Curl

Superset: (2 x15-20)
Lateral Raise Machine
Rear Delt Machine

[Heath Thompson]

7/25/2019:
Weight: 167.2
Training: Back & Hamstrings
Cardio: 20min
Diet: High Day

*Added in 1 additional carb meal pre-workout and ended the day taking my girl out for sushi. I never have meals off plan during prep, and I try not to do it too frequently anytime- my appetite is insane. I can walk out of an all you can eat sushi place and already start thinking about what im going to eat next. But hey, i could use the weight!*

Back & Hamstrings:

Lying Hamstring Curl:
55 x15
65 x13

Smith Machine Row:
2pps x8
1.5pps x15, x12

Glute Bridge:
1pps x20, x20

Leg Press (High & Wide):
6pps x20
8pps x14

Meadows Row:
75lbs x15

[Heath Thompson]

7/23/2019:
Weight: 168.2
Training: Chest
Cardio: 20min
Diet: Training Day

*Probably the most ive enjoyed my time in the gym since ive been back. Still smaller and weaker then id prefer to admit, but I am certainly having fun chasing progress. Training is going great, cardio feels wonderful, and the food is going down easy. Gearing up for a good push!*

Chest

100 push-ups

Incline Machine Press:
2pps x7+1
1.5pps x12+1

Machine Fly:
110 x11, x7

Incline Dumbbell Press:
70 x12, x7

Superset:
Dumbbell Lateral Raise
Bar Pushdown
2 x15-20

Superset:
Machine Lateral Raise
Rope Pushdown
2 x15-20