[Hilly]

@kuba1000hotmail-co-uk-cielen @ryanpetford thanks for your reply guys.

I am already taking glutamine am/pm with ACV and lemon juice pre cardio. Also have pineapple with meat meals.

Yes probably something that needs to be removed.. Fibre has nearly doubled since being in a deficit, at almost 37g now on training days, so could also be the cause?

The ingredients in my meal plan are;

Oats
Eggs
Beetroot
Pineapple
Basmati rice
Chicken
Peas and corn
Ground rice
Whey isolate
Mince beef
Peanut butter
Extra virgin olive oil
Baked potato
Low fat cheese
Mustard
Sriracha
Other low kcal sauces
Dextrose
Coco pops

Macros
td p307 c546 f88
rd p237 c242 f146

I would remove the isolate/coco pops/cheese and anything else with dairy in it.

I would add more broccoli/green beans and things with higher abount of insoluble fibre or a Husk fibre supplement to give you more solid stools

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[Hilly]

Sort term goal – Push down to 195-198 over the next 4 weeks – 2lb a week

So my weight is maintaining easily around 205-207 at a decent enough BF however as im treading water im going to push to get a little leaner and maintain this while looking to improve strength. I feel I can do this at my current stage as strength is going up so body is obviously producing test – I am getting bloods done next Monday to confirm this.

So I have also altered my diet – experimenting as always and im doing just 5 meals and all are Pro/carb meals with added good fats here and there.

im also not having my first meal until I get to work at 9am and it looks roughly like this.

5% beef/jasmine rice
chicken/jasmine rice – mac oil
chicken/jasmine rice – mac oil
Intra MPS and Sustain – 1 of each
PWO – basa fillets/jasmine rice and 150g frozen berry smoothy with my In joint
eggs/egg whites and free from bread.

So part of this is I am playing with slightly lower protein at 250g/300ishc/40-50f.

Why lower protein – So I have done this before during down time and know it doesn’t effect things much, No AAS means I don’t have a heightened ability to synthesis the extra protein and with only training once per week I don’t feel I need the higher amounts as it will just be wasted.

Also bare in mind this isn’t actually low as its 1.3g per lb of stage weight for me or roughly 2.9g per kg so at the upper limits of all science etc etc.

This I find easier to maintain and more relaxed also. Obviously when I move to a growing phase and AAS goes in the first move will be to just add a meal first thing 🙂

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[Hilly]

issues and things learnt 5-6 weeks into PCT

I have been training a bodypart twice a week with lower volume – 8-12 work sets over the week. The idea here was to try and maintain or even grow muscle with additional frequency but less volume for a new stimulus during PCT. This has worked in the sense of my strength is going up so my muscles are recovering.

The issue I am having is my Tendonitis around elbows/shoulders is getting bad quick so although some parts of my are able to recover overall I am not while EL NATURAL.

So for the first time in a long time I think im going to switch to a once per week body part split.

I know for myself every 4/5 days when assisted works well.

The other cause which again is my own fault is I have fell into this – push all work sets past failure and just kill it in the gym to utter death which is keeping me amused and focused during down time but again stupidly will only batter my body more.

This goes to show no matter how educated or clever you are/think you are we all end up making mistakes an causing our own problems.

My Split is going to look like

back – Calves
shoulders
Chest/Hamstring/glutes
rest
arms – pump stuff – Calves
quads/adductor/glutes and 1 hamstring –

I will follow a set up of – 1 work warm up, 1 a failure heavy and 1 back off heavy set.

I will aim for 8-12 sets per bodypart.
Arms likely 6-8.

This will hopefully help any one who reads this when going through down time/PCT

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[Hilly]

November 4th Monday
Back/Chest

Pull over – 2 x 15f
seated underhand cable row – 1 x 9, 1 x 14 – up in reps
dual HS pull down – 1 x RP set – up in weight
Incline DB row to chest – 1 x 13, 1 x 10 – up in reps
1 arm HS row – 1 x 10 – same

seated cable fly press – 3 x 12
decline cable – 3 x 12
pec dec – RP

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[Hilly]

Honestly I can’t Comment as there not in English. Can’t Guess with This stuff

From the stuff that easily translates things look ok n there is only one thing raised

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[Hilly]

Can’t See any bloods

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[Hilly]

There is defo no scientific localised Effect but placebo is a scientifically Proven effect so win win

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[Hilly]

Rest day today.

Cardio n abs on waking.

Diet was bang on till charl got a sweet box so I’ve picked at that all afternoon. However I’ll Survive lol.

Lower back is in bits off V squat yesterday. My own stupid fault I know I can’t Load my spine. Idiot but never mind.

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[Hilly]

@drdeanstmart @m-joyce82 @hilly thanks for your input guys, much appreciated.
However I’m now unsure whose advice to go with – 0.5mg EOD as per Mark & Hilly or E3D as Dean suggested.
I’m inclined to do as Dean says E3D purely because taking less will have a lesser impact on health..
Have you guys advised these doses from previous experience or is there some kind of generic equation you use as per blood work?

It’s Your body bud. There is no equation

We are just giving our opinion

It’s Up to you in the end. None of us are recommending A dose. We’re Not medical Practitioners.

Just get your estro down as its sky high

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[Hilly]

Weight down to 203 today n I intend to pull this down to 196-198.

Strength In gym is flying, very pleased in my natural state.

Some info on my training Attached.

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[Hilly]

I agree with @mark. 0.5mg EOD I would go

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[Hilly]

Pretty sur do saw people stating that was bullshit that they fight for the receptors but I may be wrong @hilly is the man in the know about almost anything ????

Haha I don’t Know abt that but I try my best.

I don’t Believe there is any truth to the receptor argument at all. I believe it’s Been shown our bodies actually Create more receptors as levels increase.

People have at times Noted less side effects on a lower Dose of test when running higher doses of tren.

However I think the big thing is people wanting a leaner / tighter look n thus keeping test lower your Stay dryer

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[Hilly]

I prefer IM

_________________________________________

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You notice a difference between sub q and IM? [/quote]
Lol does any one notice anything When taking GH in general lol.

It makes sense to me scientifically To take IM.

However the only things we notice on Gh

Increase In fasted BG
Increase in hair / nail growth
Better sleep
Slight water gain

I notice no difference In but I wouldn’t Expect to in those instances.

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[Hilly]

I prefer IM

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[Hilly]

Cardio this am
Done

Trip to ultra flex Rotherham to play on the awesome kit. Such a gd gym.

Upper was
5 sets back
3 sets chest
4 sets shoulders
3 sets bi
3 sets tri

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