[Hilly]

Saturday – 1 x dog walk

6 meals in

Trained back and was a solid session

Cable pull over – x 10, x 8, x8, x 7f
Overhand pull down – x 8, x8, x 9F
Chest supported row – x 6, x 5f, x 11f
Seated upper back row – x 8, x 8, x 10f
1 arm cable lat focused row – x 12, x 12f

Decline HS press – x 8, x 8, x 10f, x 8f
Dips chest focused – x 12, x 12, x 9F

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[Hilly]

i am reading this as she holds more bodyfat on her lower half and she simply wants to drop 2-3kg of fat to present a leaner look. Is that correct? If so then she just needs to diet an stay in a deficit until she reaches the desired body composition.

If she is holding more muscle than she wants to then she may need to stop training lower completely and see how her body responds as she diets like above into a leaner state

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[Hilly]

it can be normal to be a little sore going into the next workout yes. ITs not an issue if its not negatively impacting your workout.

Are you still seeing lifts progress.
Do joints etc feel ok.

If so then all is good, if not then you may need to look at a different approach or scaling volume back in sessions

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[Hilly]

Hi everyone, thanks for advice. So I have dropped to 60mcg and bodyweight has been holding nicely at 85kg for last 5 days. Sensible to drop to 40mcg for another week then remove do you think?

I would do as i suggested above

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[Hilly]

what time are you going to sleep?

How long has this been happening for?

As Clare says its likely a case of just having to re program your sleep pattern

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[Hilly]

Hello bud, so this happens to a fair amount of people actually and it just means you need to keep slowly tapering good up.

For example I spent a lot of time around 2200-2400kcal earlier in the year due to travel and work commitments I just sat there and stayed lean. Over the passed 8 weeks I have gone from that to 4200kcal as of last week and have barely Gaines 4lb. There is nothing I am doing wrong I simply just need to be patient and keep pushing food up.

A lot of people favour putting more energy on days there body requires/demands it (training days) and we find this works over well. I would imagine for yourself doing strong man which has a huge energy demand you are going to need alot of food on these days so I would defo have higher carbs on your training days.

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[Hilly]

Start now , 0.5mg a day as you’re going to be hungry . If 0.5 feels ok , go 0.6 , 0.7 etc Upto 1mg daily . Post show 1mg daily is going to keep you from binging !!

Gh , do it in the night if possible. Or make sure pre bed meal is carb free

Considering it’s my first prep and I’m planning a long long offseason, do you think there is any value in taking advantage of the rebound now or would it be smarter to go into a health phase first? (Knowing that I’m not completely battered right now)[/quote]
You can do both in reality IME.

The post show period/reverse rebound should always be focused on the same things no matter what people call it.

getting performance back as a main focus
Getting sleep and energy back as a main focus
bringing weight up as much as you can whole staying as lean as you can with a focus on staying lean and not moving weight up.

When people say rebound they think of years ago were you just pushed weight up until it wouldn’t go up.
when people think cruise/health phase they think they are sat still and not growing/rebounding from the show.

Reality is your body is primed to grow and it will grow from the right stimulation and food amounts even on a cruise dose. I would not come down to a true TRT doe personally but always sit around 250-350mg total dose. IME health markers will come back in line just as quick on this (almost all of the time) and you will feel better, recover from the show bette and still grow.

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[Hilly]

I fully agree with Scott.

You look fantastic so what ever you have done must of worked and blood work is all good so that is a huge win.

However its hard to say without looking at pics before hand to see how good progress was.

We also dont know how you responded to the cycles – did you feel great or like shit?
What mistakes did you make?

Without any of this information its very hard for us to suggest what else to do. Arguably just not making the mistakes you made previous while running the same cycle would be a very good move.

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[Hilly]

1mg a day would be a solid starting point from what J and a few others who have ran it have found

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[Hilly]

it certainly may do, but you will only know if you try it and adjust dose based on what you see/feel

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[Hilly]

Friday – Rest day
2 x dog walks
6 meals in.

Nothing to report

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[Hilly]

Pull day usually always includes bicep work so I see no issues with this.

Its just making sure you use volume that drives progress and allows for enough recovery

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[Hilly]

I see no issues with increasing the join in first and foremost.

I do think with your job Full body is a little to much especially for some one that has long term knee issues. Its very hard to advise what would be best without assessing how things play out over time,

I would be very tempted with 2 x upper sessions and 1 x lower session. Keeping the lower session possibly higher in reps with true perfect form.

I would also make sure to stretch pre and post.
Train in tight sport leggings.
Warm up thoroughly
regular deep tissue

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[Hilly]

we would need much more information

How do you know you have kidney damage is the first question?
What supplements do you take and have you been taking?
presuming you had blood work done – did you rest for 4-7 days prior to blood work? Were you fully hydrated before getting blood drawn?

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[Hilly]

Get yourself to maintain kcal or just above.

Make sure nutrition intake and supplements are all bang on.

Don’t over train and do to much in the gym. Your body needs to be healthy and recover to get test levels back in a good spot

Could the low test be the reason I couldnt restore body composition as I wanted after holiday. I mean maybe the hormone imbalance could affect that? And could also maybe be a reason to why I’m very loose and not as hard. I mean libido is completely gone etc.[/quote]

yes 100%[/quote]

What would you do in my situation here? Calories have increased and the weight have gone up around 2kg in about 10 days, I guess that’s my glycogen being filled up. Steps are at 15-16k and have 45min cardio walking incline on my 2 rest days. So output still kinda high but currently not working so I guess recovery is as good as it can be. Sleep is improving night by night, training progress every session now. When I’m writing this I feel like am answering my own question which would be to lay low and just give it time. But if you were me would you do something more or less, add something in supplementation like zinc or something like that to speed up the recovery. [/quote]
I would be patient and keep assessing the feedback – its literally something you need to adjust based on what your body does and tells you.

Impossible for us here to tell you exactly what to do

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