[Hilly]

Haider Mehdi wrote:

At the low end but within range
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I’m only 21 too, expected it to be in the 30s

Lol, your not expected to be in the 30’s, No one is expected to be anywhere. The range is usually 8-28/30 so anywere within this is normal, however at your age you would expect you to be above 15.

I would look first to optimise diet and training so you are doing all you can to be healthy and well rested and the retest.

if nothing improves I would speak to your doctor and discuss with him how you feel overall – mood, libido , muscle mass, body comp etc and then discuss options with him

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Cruise?

[Hilly]

If eating rubbish leads to binging then don’t eat rubbish and opt for clean food and have a couple of higher carb clean meals.

if preferring the cheat meal route then try having a protein shake pre meal and going out for a nice meal that will take time, don’t have food in the house you can binge on and just allow yourself anything you like while in the restaurant.

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[Hilly]

Its person dependant.

I longer prep will always be better on the body. However some people just struggle with consistency over a longer time and missing out on life for prolonged periods hampers things and they end up falling off.

In this instance a shorter 10-12 week prep is better.

It also depends on how fat you are so to speak.

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[Hilly]

IMO this is were you need refeeds. As this will help increase glycogen stores allowing you to push through.

However you have een dieting for a while and had a very good drop, maybe a week at maintenance or 2 weeks would serve you very well here.

The only other thing to note is if you are still 15% plus then you should be ok and just keep grinding through and accept that strength will stagnate and take a hit at times.

If you are sub10% then look to the above options as you don’t want to risk any muscle loss or flattening off and things getting worse.

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[Hilly]

Its very individual to the circumstance.

If you are helping some one who you don’t see in person then knowing the weight can be useful

If your not in tune with your body like some are then its important to log your weight as it can give confidence the plan is working and let you know of any big drops that may mean you are depleted. Some one like @Corinne that knows her body so well doesn’t need them.

They can be a hinderance if you become obsessed on them and use them as your only form of guidance most definitely and with some clients I ask them to put them away and only get them out every 2 weeks.

For me I couldn’t prep without them, I have weights logged with pics of how I have looked and they are important for my OCD lol, however they have caused me issues in the past were I have been focused on a number during prep to much.

I feel the best thing is to use

Accurate pictures
calipers
scales

and see a clear picture from these 3.

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[Hilly]

Curious how your body will react when u add some carbs again.

I am going to take pics next Monday last day of DNP and keto
then Friday morning and then the Following Friday so I can see how body and weight changes.

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[Hilly]

Legs tonight. Same as last Tuesday. Strength up.

Full 7 days now. 0 carbs. Defo in ketosis as brain working gd and 0 appetite lol. Such n easy diet to follow

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[Hilly]

I have always done quad injects.

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[Hilly]

Expect gains from it in strength , muscle and water / fullness.

Sides vary from person to person

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[Hilly]

Winny defo

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[Hilly]

I’d just run NPP for the duration of the lean bulk increase dose mid way

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[Hilly]

CBL at 10 stone makes no sense.

Follow a balanced macro plan
Make it simple
Make it enjoyable

Stick to it and lift heavy

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[Hilly]

Lathering anything isn’t a gd idea IMO. Adding a pinch or 2 if sea salt per meal is ideal IMO

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[Hilly]

COR IMO

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[Hilly]

Today shoulders n tri

Exact same as Monday n strength was up. Still no carbs ????

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