[Hilly]

Monday – 2 x 20 min dog walks

Trained delts / arms – very rushed session due to busy weekend etc

Machine laterals – 4 x 8-12
Narrow grip press – 4 x 8-12
Cable lateral – 1 x 20

Ez curl SS v bar push down – 5 x 8-12
Preacher machine – 4 x 8-12
Oh ez bar extension – 4 x 12-15

In and out in 50 minutes

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[Hilly]

Im with J here – as long as your recovering from the total volume and progressing the first 2 sets session to session then IMO you are good if its eliciting growth. Not every set needs to progress every workout all of the time.

Strength increases are needed for growth but more volume that you can recover from also equals more growth

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[Hilly]

Fully agree with Marc and Clare

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[Hilly]

Looks totally fine to me and well thought out. Personally I would go lower with the reta at 300mcg daily or 500mcg 3 x a week to start. Its something I would want at the lowest possible effective dose and asses as I went but its very person depending

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[Hilly]

Fantastic stuff from Adam here and i fully agree.

i would also be going back to docs/surgeon if you still dont have the feeling in the foot back properly and think they have nicked a nerve or something to be honest.

Hi Peter,

I did speak to the surgeon and it would be interesting to get your take on what he said. I had feeling in my big toe, just not the rest of my foot. He told me to just wait, the feeling will return on its own it’ll just take months to years.

I didnt know enough to debate this, but it doesnt sit right with me

[/quote]
that may well be the case if there is some feeling here but not all, personally I find that a pretty major thing however and would query it or want a second private option TBH

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[Hilly]

Sunday – managed to train back but it was a sharp 45 minute session in hotel gym so nothing worth writing up.

No cardio but a shit ton of steps at the PCA British finals again.

Food was poor – breakfast in hotel. 2 shakes – 3 double hamburgers from mcds on way home and then a shake when home.

Back to normal 2moro

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[Hilly]

Im in agreement with the ladies above – its very person depending.

In general Nutriton guidelines will say 20-30g. However for us our nutrition intake is different to most and thus some of us will need less and some more.

personally for me I have to eat pretty low fibre or I run into terrible digestion issues

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[Hilly]

I would simply take what your eating daily now in terms of overall kcal and reduce it by 200-300 daily to start With.

Make sure you are doing 25 minutes daily cardio 5 x a week on wake fasted

make sure you are tracking your steps daily and getting 10k.

Once fat loss slows simply increase cardio to daily.
Once fat loss slows increase cardio duration or steps.
once it slows reduce kcal again.

Rinse and repeat until you are as lean as you want to be

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[Hilly]

Fantastic stuff from Adam here and i fully agree.

i would also be going back to docs/surgeon if you still dont have the feeling in the foot back properly and think they have nicked a nerve or something to be honest.

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[Hilly]

I would go with 50g carbs during training and add in 3iu fast acting insulin pre training to start.

Asses tolerance and results and then can taper up from there

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[Hilly]

Engineered muscle turbogoline is designed for this.

\

Will that suffice or should is there also something injectable / oral to lower prolactin?

(ex: Same way arimidex lowers Estro.)

[/quote]
Nope, this should well suffice

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[Hilly]

 

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[Hilly]

Sat – no cardio done as busy day working and travelling to telford for British finals so spent all afternoon there.

5 meals in

No training done – I am going to train in the hotel gym first thing at 7am all being well but will depend on work etc.

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[Hilly]

Sounds very well thought out and looks like its working a treat.

How do you feel day to day

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[Hilly]

I would start with 3 caps daily split over meals and asses based on BG response and then blood work over time

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