[Hilly]

Eat more veg.

Eat slower digesting carbs.

Try and hold off having meal 1 so meals are closer together.

Pick foods you can have more volume of for the kcal allowed

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[Hilly]

Don’t over think it. It’s really no good to micro manage.

Pick a cooking method n weighing method n stick with it ????

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[Hilly]

You should reduce your total kcal by reducing carbs second to increasing output

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[Hilly]

So tonight’s legs

Extension / curl warm up
Leg press – 6 x 10
Addictor/abductor SS – up in Reps
Leg press seated feet high n close – added bands to this
Extension x 1 set n 1 x 4’s- up in Reps
1 leg seated curl – 1 set n 1 x 4’s – up in Reps
1 leg seated leg press – 1 x 10, 1 x 15 – new exercise.
I will follow this from now on

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[Hilly]

So the good and the bad.

The good – digestion and BM and general day to day feeling is very good. In a great place health wise to internally.

The bad – knees are killing me as are elbows. Now I have 2 theory as of tonight.

Training – recent changes and overall progression – the 8 x 8 banded leg press is a lot of stress on knees in a way. Especially doing it in a progressive overload fashion. So I’ve been contemplating a change to workout approach.

However – going through my journals nothing is any different to end of rebound – weights are similar n I was flying.

Or

Growth hormone – so I’ve heard a couple people stipulate that different growth hormones have different effects on the body. I’ve switched recently from simplex/meditrope to ansamone n this has happened.

Nick trigili – just states he finds some growth makes his joints feel like glass. Which is exactly how mine feel n how I’ve heard others describe it when using ansamone as I get no water weight from it.
We’re as with the meditrope I get more water.

So as a test I am going to switch back to meditrope this next 2 weeks.

I will also switch my leg B session from a banded 8 x 8 to an un banded 6 x 10 on the leg press n do some extensions first. As more warm ups.

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[Hilly]

I liked it

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[Hilly]

Rest day today.

Met a few clients this AM for posing practice. Then did 40 mins cardio / abs / stretching.

Came home to do a little client work n Charlotte decides we should go walk out arses up Roseberry Topping.

It’s basically a very common hike up a steep ass hill 20 mins away.

I was goosed after n had hit 13000 steps by 12 lunch time lol.

So I brought carbs in early n had roasties with my Sunday dinner.

Will still have a free meal tonight of some sort.

Legs 2moro which will be fun after today lol

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[Hilly]

Estrogen management is another we have not discussed.

This would only really be of concern if PED were being used. Which there can’t be as an important factor like that would be mentioned in the details

____________________________

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[/quote]

I’m just trying to cover everything for those less educated than ourselves.

While I know most of the answers for the questions I am making it would be more beneficial for otherd having you or DrDean giving a more detailed answer. [/quote]

What I meant was , he hasn’t said he is on any PED. So estrogen isn’t something you would look into.

Otherwise myself or dean would of obviously mentioned this

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[Hilly]

Estrogen management is another we have not discussed.

This would only really be of concern if PED were being used. Which there can’t be as an important factor like that would be mentioned in the details

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[Hilly]

Many thabks for your input guys but I would like to get into more detail as in

Cardio – How much and what type is best?

Hydration – Already stated as 5-6 liters

Sodium – Should add salt to meals or nit as there is quite a debate on this (Stan Effering)

Cardio – how much you need to lower blood pressure. It’s your body you will need to do some work yourself here buddy.
Type – again up to what u prefer n what fits into your plan.

2 of us have stated now I believe regarding salt n keeping electrolytes balanced.

Again it’s now your job to educate yourself n make your own decision to follow Stan efferding or us on here.

Not for us to debate if.

If you read up on the job of sodium in the body and learn it’s importance and how exercise effects things then you can make your own decision

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[Hilly]

Yes definitely every rest day

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[Hilly]

I’d add in some fasted cardio on rest days to start.

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[Hilly]

For me the main important things are

Cardio
Proper hydration – 5-6 litres daily
Sea salt meals

Not eating crap food sources

Then the following supps can help

Hibiscus – from flavoured tea
Celery seed extract
Dandelion root

I use these if BP gets a little high from AAS use etc.

Keeping fitness up n overall health first n foremost.

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[Hilly]

The new MPS max product is your best bet IMO.

If not then straight EAA

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[Hilly]

woke this morning 228.5lb which is a little annoying as i didnt miss any food at all. I am feeling loads better than god.

Im also changing how i am taking my growth and doing 2 shots a one during the night when i wake and another pre gym 3iu and 3iu. This is training days only.

I wont adjust food for another week and then if no scale change i will bump food as kcal has been were its at for couple of weeks now.

Trained shoulders and chest and was a good workout. well as good as these boring workouts get for me,

Seated lateral machine – 6 x 12 – same
1 arm front raise on same machine – 2 work sets – up in weight
1 arm behind back cable raise – new Ex in here and did 3 work sets 2 heavy and a lighter one.
cable front raise using the ankle cuffs but just one cable so you have a cuff in each hand. 3 work sets as above.

seated cable fly press – 6 x 8 sets – up in weight
decline cable – changed rep approach so pyramid up here – 15/12/10
pec dec – what ever i fancy here

its real boring when you cant press at all stupid torn pec lolol

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