[Hilly]

That’s a benefit of keto most like. Major reduction. In appetite

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[Hilly]

@gt4_ade berberine 400mg 2-3 x a day
Fasted cardio
Timing carbs around training only
Keeping BF lower

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[Hilly]

Looks to sit within those numbers bud so yes ????

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[Hilly]

Training days pre bed Is my second Pwo meal so it’s either

Rice , chicken n coconut oil

Or

Ground rice , beef isolate and coconut oil

Rest days usually salmon, veg n rice

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[Hilly]

My training split is a 4 day split over 5 days

Back
Shoulders/chest
Legs
Arms

With 2 cycles for each workouts A and B

Including the FOUR’s technique you can read more on here

http://www.physique-enhancement.co.uk/fours/

So it’s basically 4 sets of 4 reps with no rest
1st 4 – 4 second concentric normal eccentric
2nd 4 – 4 second eccentric normal concentric
3rd 4 – 4 normal full Reps
4th 4 – 4 partials

I then sometimes add iso holds or change the range the partials are in

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[Hilly]

Estrogen is high there bud you using an AI

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[Hilly]

Hey. How are you getting spaces inbetween paragraphs on here n I’m not ????

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[Hilly]

Likely diet layout changes coming to help get food in n improve transit

Meal 1 – drop smoothy to pwo and have chicken with whole eggs

Meal 2 – turkey mince n veg

Meal 3 – chicken n switching to jasmine rice. Less quantify for more kcal n carbs

Meal 4 – fish n jasmine rice with coconut oil – this is 2 hours pre gym sometimes a little more. I feel the stomach should be on the emptier side when using Intra workout n I train better that way. Especially with my slow GIT. This is why my food is quite low during the day. Plus I’m not that active

Ok way gym pre workout plus EAA n sea salt plus jelly babies
Intra EAA CYCLIC DEX AND SEA SALT

Meal 5 – rice crispies with fruit/egg white /EAA Smoothie – soon to add couple slices gluten free fruit loaf – Reading I’m adding smoothy here is to aid in pwo digestion and also it has cucumber n spinach in to help push food through during the night instead of during the day. I seem to be having a large bowel movement post gym n I would ideally like this to happen earlier in the day so hoping this helps that. I can also add carbs to the smoothy if I need to ????

Meal 6 – either jasmine rice or ground rice depending on appetite n stomach with basa fillets – frozen white fish and beef isolate.

This I will implement from 2moro n see how I get on as my food continues to climb

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[Hilly]

So here is the log I keep on my phone of kcal , cardio and meal plan as well as how I would be doing supps if I used them.
I’ve basically just copied that from one of my best mates/clients running a rebound cycle from show. He’s monitoring health very closely and wanting to step his physique into new levels so his use is an all time high ????
Initial 4 weeks

3ml mix of fast and slow test 5-600
3ml tren e/a mix 450-600
3ml EQ 750′
Var 70mg train days – 30 off days
At week 3 up to 100 train days n 50 off days
Prov 25
Lantus added last week on gh days 10iu

Second 4-6 weeks
2 ml test E Chiron
4ml NPP
4 ml mast P
Inject SD 0.5ml pre gym
Tbol 40am, 40 pre
Prov 25

50mcg T3 and 100 mcg t4 through out first 4 weeks
Switch to mix 25mcg t3 and 100mcg t4 from week 4 with OTC fat burger
GH – 1/2 bottle generic with3iu pharma MWF so 7iu
Lantus added week 4 increase dose weekly
Taper Clen down over 2 weeks. Dropped ten days post show n add in OTC T5 tablet
Adex down to 0.5mg daily from ten days

Diet outline current. See below for macro using this layout

M1 – smoothie berries , pineapple, EAA , rapeseed oil nCucumber, spinach. Add to this either egg whites and pro powder or egg whites n eggs or meat n eggs.

M2 – 150g chicken with teaspoon oil or 2 tin tuna with tablespoon mayo or turkey mince 7%

M3 – 150g chicken with 200g rice

M4 – 225gbasa or 180 white meat , 200g cooked white rice or 65ground rice.

Pre – 10g EAA n sweets n
Intra 10g EAA n 30g dextrin

M5 – 225g basa or 160g white meat or 2 tin tuna or 250g extra lean steak with 100g ground rice and 5g coconut oil and Tablespoon jam or 300g cooked rice n sweet chilli sauce or 100g rice crispies n tablespoon honey or rice crispies 100g

M6 -150g cooked white meat and white rice or ground rice with coconut oil

During night – MRE or berg Iso n rapeseed oil 5g with 50g banana made into ice cream

Diet week 1 weight 15/11 – 199.5-200lb
T day 2550 kcal , 325p, 200-220, 45f
R day – 2300kcal, 325p, 100c, rest fats
Cardio 6 x 40

Week 2/3- Friday 26 weight – 204
T days – 2800 – 350p/260c/45f
R days – 23-2400kcal, 350/120/60
Cardio 6 x 40 mins. 40 rest days – kept at 40 Due to Hung over eating

Week 3 Friday 2/11 – 213 ???? ate shit hung over from here
T days – 3000 – 350p/280/300 gh days /45f
R days – 23-2400kcal, 350/120/60
Cardio 6 x 30/40 rest
Adding in lantus on GH days 10iu pre gym

Week 4 end 9/11 weight – 212.5 – Jordan’s 211.5 dropped water from bug/illness. Need to up food. Bodyfat is great
Train days – 3200- 350p, 320c,50f -30c Intra
lantus now going to 15 now with gh
Rest days – 2500kcal – 325p/120-150c, 60-70f
Cardio same. Drugs changing
Ab – 4,
Love handle – 7.9
Glute – 7.9

Week 5 end 16/11 – 215lb look great – quad /ab / glute lines all in
No change to food – t3 down 25mcg
Train days – 3400- 350p, 350c, 50f -30c Intra
lantus going 18 now with gh as worked well dropping sugars
Rest days – 2700kcal – 350p/120-150c, 60-70f
Cardio 6 x 30

Start week 6 – 23/11 – 215lb still. Touch dehydrated . Look great as last week. Digestion gd. Food up
Train day 3500 – 350p/400c/60f
Rest day 2800 – 350p/150ishc, rest fat
Lantus going 26
Cardio still 6 x 30 mins

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[Hilly]

I don’t demand anything from clients. I need them to complete a detailed form so I can do my job. I then recommend things if we are working together for prolonged periods that would allow us to learn things better.

However personally this we need stool tests n blood work etc is just a fashion of a generation that is becoming over complicated.
Yes somethings help us and blood work is great for assisted clients to monitor health but this sport has peaked and is declining a touch n they had none of these tests easily available when it peaked yet most have kids n are kicking about quite healthy compared to a lot in general population

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[Hilly]

Sounds like you didn’t go deep enough. You can only use a small pin like that if you are very lean and I would still push down against the skin to get deeper.

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[Hilly]

Big fan of ansamone. If you only have funds to run 2iu daily I would recommend 4iu EOD

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[Hilly]

Carbs don’t effect it at all.

If running 4iu I would take it all at once 90 mins pre gym or so and first thing on a morning rest days.
If unable pre gym then just on waking daily

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[Hilly]

Defo agree with the fibre addition. Couple of options.

Initially try adding P husk 1 teaspoon nightly pre bed.

Also a smoothy with Meal 1 of you don’t like to eat veggies – frozen berries , cucumber , spinach , fresh pineapple. This will work really well to improve digestion and add fibre to move things through the GIT during the day.

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[Hilly]

I like to see 4-4.7 personally for myself. As above tho if your under that your ok

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