[Hilly]

Woke up today full of flu/cold – Felt it coming on yesterday. I felt awful on wake.

Had Arilena till lunch time and then worked until 4pm – napped for 2 hours and then back to work.

just about to head to bed and hoping a feel better on wake 2moro.

Just 2 meals in and 2 shakes today
No training

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[Hilly]

 

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[Hilly]

Heart health cardio really is not steps.

You want CV work – HR 120-160 for 15-20 mins 3 x a week as a minimum imo

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[Hilly]

There is a chance if you are a total newbie to all this that you can gain muscle but outside of this the chances are slim unless you are genetically blessed.

Which is why the general approach is always.

diet until you are nice and lean
Then grow with a focus on staying lean until you feel you are to soft.

rinse and repeat

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[Hilly]

Seems like a logical step forward, just be mindful of E2 response as test plus nandrolone will cause a bigger spike for almost all in E2 than just more test but will also give more muscle growth.

GH – 4iu is defo a worthy dose – of course more is better like with most things but 4iu is defo worth taking – I would dose either all pre gym or pre bed based on response/sides

My preference would be

4iu pre gym training days
4iu pre bed rest days

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[Hilly]

Im with J – i see it as a year round supplement – i take 250mg on wake daily

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[Hilly]

Yes i have seen this with clients, if you have had gyno removed completely then it should not be an issue.

Also this doesnt seem to happen with every GH brand for some reason so it may be worth trying different ones. Why I do not know just to add

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[Hilly]

ones i look for with clients.

Progression in gym stalls – food bumps dont help.
recovery seems to be reducing and rest didnt help.
Body weight is stalling and when food is bumped we just look a touch softer not fuller/more muscular.

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[Hilly]

Tuesday – Rest day

2 x 30 minute dog walks
Tennis and swimming with Arilena

6 meals to go in

Mots C gone in as of yesterday – 1mg per day. Nothing else at all changes to asses response

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[Hilly]

Thanks for the reply Jordan. The main reason I ask aside from wanting big arms obviously is I enjoy his style of training and I don’t enjoy the upper/lower and low volume approach and as youve said lots of different style work, so I’m trying to decide wether to give this a go or follow one of his other programs like gamma bomb or project colossus. Not disregarding your advice at all, I just want to train in a way that I enjoy!

Well enjoyment is key.

However I fully agree with J

I would have an arm day for sure.

Then maybe 3 sets of bi and 3 sets of tri later in the week.

Example

Tuesday arms
Saturday – touch up arms

Or Tuesday arms –
Fri touch up bi
Sat touch up tri

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[Hilly]

Person preference tbh.

Some exercise I prefer keeping rep ranges the same.

Others I prefer a work and back off.

Both will work fantastically

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[Hilly]

Were you assisted or natural ?

If natural it’s just a time thing once all else is in place.

Bodyfat will need to come up a little also.

I’m pretty sure from your posts you have been a little all over post show. This defo won’t help

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[Hilly]

IMO both fluid and salt are to high. However if it works for you it works for you

I am around 105kg
8g salt
6l fluid

This is we’re most clients sit to unless specific reason

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[Hilly]

currently my macros 38g fat 170g carb 230g protein (2000 kcal)
output 10k steps per day no extra cardio
workout push pull off leg off
When I started, I weighed 94 kg, and now I’m 86.40 kg in the morning on an empty stomach. I’m aware that I haven’t been pushing myself too hard, and it’s been a rather long and slow process. I just wonder if, after such a long time, my metabolism has already adapted, and whether I can still continue losing weight. Thank you for your answers.

Yes you defo can. Simply push harder

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[Hilly]

Monday – training day

2 x 30 min dog walks

Trained shoulders / arms – strength was very good

Side lateral machine – x8, x 11f, x 10f, x 7f
Cable front raise – x 8, x8, x8f
Standing DB lateral – x 12f, x 8f plus partials

Dual cable curl – x 8, x 8, x6f – all same weight
Crucifix PD – x 8, x 8, x7f – all same weight –
1 arm preacher curl – x 8, x 8, x 6f, x 12f
Tricep extension machine – x 15, x 13f, x 8g

Ez – 21’s x 1 set

6 meals in

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