[Hilly]

Sometimes this just happens jack – As the others have said enjoy it while it lasts and just pay close attention to signs that your starting to get beat up or things slow down before they take a turn for the worse

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[Hilly]

Ive done DC training and was taken through it by Scott Stevenson who was the only official trainer of Dantes. Its a superb program that will yield very good results

I would advise to follow it as you find it laid out as its very well thought out and effective just as it is.

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[Hilly]

Yeh im with Nathan here

I have people start at 0.2 to 0,3mg 3 x a week. We then build up from there based on results/sides etc etc.

I honestly have not found any one needed to go higher than 1.5mg total per week

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[Hilly]

What is the electrolyte balance currently??

I would focus on….

Slightly drop GH to 8iu

Lower sodium slightly and replace with lo salt (higher potassium)

So maybe go 6g pink salt 4g lo salt daily for example if your total is 10g

Make sure your magnesium intake is sufficient as that supports balance.

Telmisartan is also a good addition as it lowers aldosterone. Which will lower sodium retention, so less water,

This will help massively for me. Then you can start to work it back up.

Fantastic points from Nath here.

I would look to split the dose also. So I would go 4iu AM or pre workout and then 4iu pre bed. If water retention is that bad I would actually pull right back and take 5-7 days off to let some drop off and then work back up starting at 4iu and then 6iu and onwards. Let the body adjust over time to each dose.

Plus all the tips here from Nath

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[Hilly]

The end of a competition prep can get very much like it or a long, heavy diet

It depends on the goal is it for our competition? Or just a diet if it’s just for a diet and you have achieved the goal with your body fat levels it might be time to reverse out to help.

Other things that help me

Phone away from me for 45 minutes

Dream sleep 90 minutes before bed

Eating as close to bedtime as possible

Making sure that the house is nice and dim

If I do wake up, not looking at my phone

Im with Meg here, pre bed routine is the key for most to getting to sleep even with super lean.

After that TBJP dream sleep 45-60 minutes before bed.

After that melatonin 6-10mg 60 minutes pre bed

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[Hilly]

Ive had clients use both with no issues at all.

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[Hilly]

Yeh from my understanding NAD is better IM but Mots C is fine subq.

I would look at lats/pecs before I personally used triceps but some get on with them just fine and NAD is a much thinner shot than AAS for example so may well sit fine.

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[Hilly]

Sunday – Rest day

Busy day this morning with client consults early doors and then taking the cat to the cattery as I am away this week with Arilena and Mum to Centre Parcs.

We had a panto this afternoon and then decorated the tree and watches xmas films.

December is the month were work is quieter with no shows etc and I focus on spending as much time as possible with Arilena.

2moro will be up early to pack and do some work. I am going to try and get a short training session in before I have Arilena nativity and then we head off to CP at 2pm

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[Hilly]

Dial in from TBJP

Methylene blue from pro forma

Crazy cognitive stack

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[Hilly]

Love heart has you covered my man

Fully agree here – Defo a worthy addition when focusing on fertility

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[Hilly]

Bought a few TBJP Vegan Sachets from Black Fri – bloomin hell – choc pistachio is amazing and great macros, no clumping, spot on.

yeh its my fave – i do 2 shakes a day and then solid foods and have done for years

There legit is no better vegan protein on the market

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[Hilly]

Saturday – 5 meals in total – 1 x 30 minute dog walk

Trained back/chest and was a great session – Tendons are feeling better so super happy here. Klow blend really taking hold now

Cable pull over – 4 x 8-10
Overhand pull down machine – 3 x 8-10
1 arm machine row lat focused – 3 x 8
HS upper back row – 3 x 8-10 – last set with a double drop set

Chest press – 4 x 8-10
Chest focused dips – 4 x 8-10

last training day of the week and then its a full week off next week as in Centre Parcs with may little girl. Im doing no work all week either so once home Friday I have all clients to check in over weekend so won’t be any training

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[Hilly]

yeh i dont see a question here just that your sleeping enough and feeling great.

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[Hilly]

What is your nutrition like day to day in terms of food choices.

Have you looked at making sure your avoiding foods higher in iron?

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[Hilly]

Its very much a personal decision and how much focus and speed of progress your wanting to put into your physique.

As dropping to a cruise will be more favourable for short term progress.

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