[Hilly]

I honestly couldn’t Say buddy.

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[Hilly]

Shoulders and calves tonight.

Strange just going one body part but great pump.

All sets Listed are Failure Work sets

Seated machine Laterals – 1 x 11, 1 x 8, 1 x 16
Lay cuff Front Raise – 3 x 8-12
Lay crucifix Lateral – 1 x 14, 1 x 8, 1 x 16
Stand flat bar raise – 3 x 12-14

SS – stand cable with front Raise – 2 circuits

So work Volume is similar To what it usually Is over A week just in one session not 2.

Calves
Seated toe press legs Straight – 1 x 14, 1 x12 , 1 x 10 with 2 drops

Toe press knees bent – 2 x 15.

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[Hilly]

Cool ????

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[Hilly]

I would do 5000iu split over each week

No

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[Hilly]

Only after during a proper pct

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[Hilly]

So if ultimate mass is your goal then you want to be on as much as you can be with health markers staying as good as possible. You want to use drugs you have found worked the best in the past.
So I would use test each cycle and look to increase this each cycle to in smaller increments and then rotate an anabolic and oral each cycle if the orals don’t effect apettite
SO it may be
500mg test and 300mg NPP 8-10 weeks – push food/training hard
4 weeks of nothing as the AAS will still be in your system this period – deload from training, alter frequency and either tidy up or push on slower
500mg test and 500mg EQ with an oral 8-10 weeks
4 weeks as before
750mg mg test with 400mg NPP and possibly an oral if you felt they were effective during the last 2 cycles
4 weeks as before
750mg test, 500mg eq and 250mg tren a – No oral
orals could be run just part o the 8-10 weeks and make sure to take liver protection aids etc.
This is what I will be doing next year when I have 12 months of growing

_________________________________________

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Hey hilly, when you mentioned you want be on as much without impacting health markers very badly, is it more so time spent on or is it the total dosage?[/quote]
Impossible to say n different for every one bud

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[Hilly]

So if ultimate mass is your goal then you want to be on as much as you can be with health markers staying as good as possible.  You want to use drugs you have found worked the best in the past.
So I would use test each cycle and look to increase this each cycle to in smaller increments and then rotate an anabolic and oral each cycle if the orals don’t effect apettite
SO it may be
500mg test and 300mg NPP 8-10 weeks – push food/training hard
4 weeks of nothing  as the AAS will still be in your system this period – deload from training, alter frequency and either tidy up or push on slower
500mg test and 500mg EQ with an oral 8-10 weeks
4 weeks as before
750mg mg test with 400mg NPP and possibly an oral if you felt they were effective during the last 2 cycles
4 weeks as before
750mg test, 500mg eq and 250mg tren a – No oral
orals could be run just part o the 8-10 weeks and make sure to take liver protection aids etc.
This is what I will be doing next year when I have 12 months of growing
_________________________________________
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Thanks Hilly and on that 4 weeks pause between those mini cycles, I have to take Pregnyl or something else?
Or to do 3 months off and pct end of next year and then start my contest cycle in 2021 as usual for 7- 8 months on steroids.
I don’t understand when you say tidy up or push on slower, this means to lower the food? Now I have Macros for training and rest days, carb cycle I can say like all of you here on forums.
[/quote]
This is very much up to you.

I personally Do have mysejf n clients take A little hcg n clomid during these down times.

Tidy up means reduce food n mini diet etc to remove body fat

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[Hilly]

So if ultimate mass is your goal then you want to be on as much as you can be with health markers staying as good as possible. You want to use drugs you have found worked the best in the past.

So I would use test each cycle and look to increase this each cycle to in smaller increments and then rotate an anabolic and oral each cycle if the orals don’t effect apettite

SO it may be

500mg test and 300mg NPP 8-10 weeks – push food/training hard
4 weeks of nothing as the AAS will still be in your system this period – deload from training, alter frequency and either tidy up or push on slower
500mg test and 500mg EQ with an oral 8-10 weeks
4 weeks as before
750mg mg test with 400mg NPP and possibly an oral if you felt they were effective during the last 2 cycles
4 weeks as before
750mg test, 500mg eq and 250mg tren a – No oral

orals could be run just part o the 8-10 weeks and make sure to take liver protection aids etc.

This is what I will be doing next year when I have 12 months of growing

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[Hilly]

Steroids lower fertility – This is just fact and the reason test is used as a contraceptive In some parts of the world.

However for most it doesn’t not mean 0 sperm count just reduced sperm count and thus is lowering your chances some what but not removing them.

How much it effects every one is not only person dependant but situation dependant – if your running 400mg test or 1g test and 500mg tren for example – the second is likely going to effect fertility more.

There are things you can take such as HCG/HMG which will increase sperm count both on and off cycle. I have done so on cycle but was just below average sperm count and so far this year my partner has not fallen pregnant. So now I am running the same fertility stuff but totally off in the hope my sperm count will be higher. I will be testing this in around a weeks time.

Hope this helps

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[Hilly]

hi guys,

just about to start my off season and just looking for some new food ideas to cycle in to contribute to dense muscle mass as simple old rice tends to not contribute to getting what I can out of it due to having a fast metabolism so with low dense foods its hard to get the macros out of them before it digests.

thanks in advance ????

So in an ideal world you want to look at how to get the most out of your meals per each meal and not individual foods.

So your meal should bring you
good quality protein that you digest well.
a Low sugar ideally higher nutrient carbohydrate – sweet potato/quinoa/oats etc – However if these don’t digest well then something simpler like rice/potato
veggies/fruits – especially if you have opted for a lense nutrient dense carb like rice/potato –
Fat source – good quality high in monosaturates -some saturates and as close to 0 trans fats as you can.

The key to the body growing is as many macro/micro nutrients that you can get in and digest and process.

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[Hilly]

So firstly there is no requirement for intra workout protein per say that any one can give you as its just not known as far as im aware.

To maximise PS you need4-5g Leucine from my reading and this equates to around 40g protein from a while source, 25g protein from isolate and then less from something like MPS MAX that has both hydrolysed whey and EAA in it.

So to maximise protein synthesis you need say 1 scoop is MPS max or possible 15-20g EAA I think depending on the ratios and quality.

No do you need this intra? yes and no. It isn’t required to be intra and as long as you are spiking Muscle protein synthesis 4-6 times a day this will maximise muscle growth. So wether your taking in any of the above pre/intra or post your covered and the main question to ask yourself is how do you prefer to do this.

For myself I cant train properly if I eat to close to my workout so I like to have 1 scoop MPS pre gym and 1 Intra as im also not in a rush to eat after training so this alongside some good carbs makes sure im maximising that period in the days opportunity to spike PS and build muscle.

If you can eater closer to a workout then you may just need intra.

If you struggle to stomach things intra then pre or post will suffice also.

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[Hilly]

So I personally feel that pushing for 8-10 weeks hard and then cruising and cleaning up hard for 3-4 weeks is ample if as Louis says your not letting BF get carried away.

So I may push hard with training for 8 weeks – aiming to gain 10lb over this period.
I will then take a week to deload and asses condition – during this phase if im Assisted I may switch to a cruise
if Condition is good then I will reduce training volume back, up food very slowly and look to keep growing while I am on cruise dose for 4-6 weeks.
If condition has slipped then I may deficit quite hard for 2-4 weeks and drop some fat off

I will then start again with a hard push and if assisted likely different compounds or adjusted doses or the same thing if the last one went perfectly.

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[Hilly]

Why is it that I wake up leaner and fuller after binging on cookies and pizza the night before?
I’m fairly lean anyways and track all my calories but I binged out last night and woke up looking better haha

Cookies and pizza = huge amounts of carbs/fats -sugars

all storage hormones and they store glycogen which carries with it water.

Were does it go first? Into the liver and muscles and may pull subq water with it thus giving a tighter/leaner look.

Keep doing it and were does it all go next? Fat cells and quickly lol.

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[Hilly]

Hi all.

Coming out of a minicut soon about 5 weeks into a 6-8 week minicut and wanting to push forward again with the aim of keeping body fat down.

Currently training a 2 way DC split and numbers are still going up even whilst In a deficit I’ve added 300kcals on stair master after each session too.

unassisted lifter incase it matters.

My question is how much should I bump my kcals up by?

Currently doing 225p, 215(ish) carb, 74fat.

Should I keep protein and fats the same and just increase carb?

Many thanks!

I like to add in 200kcal on Train days then 100kcal on rest days

repeat these steps each time I need to make steps forward.

This is based on being a natural lifter )

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[Hilly]

Hi guys,
looking for abit of guidance i’ll try to keep it short

Current Cycle 200mg Test Cyp per week (first cycle in over a year)
Current Macros: 3250KCals C: 370 P: 310 F: 50-55
Activity: 6 Days Training a week PPL/PPL, 25mins fasted cardio (except leg days), 16,000 steps minimum

Since being on cycle 4 weeks I’ve actually lost 7lbs, body composition has been changing though so I’ve been happy with progress in the mirror so i haven’t been too disheartened by the weight loss confident I’m not losing tissue.

310 Pro is 1.5g per lbs
370 Carbs are all coming PRE, INTRA, POST1, POST2.

From here I’m unsure whether to decrease activity/calorie increases/cycle increases?

TIA for any help
Luke

I would decrease activity to 10000 steps personally first.

From here I would increase my pre and post meals IF you feel carbs early in the day or late at night effect digestion/cause more fat storage.

if not I would look to balance all meals on training days with carbs, fact is having a balanced meal with CHO in is likely to be better for overall muscle building than Pro/Fat

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