[Hilly]

Tablets can be cut in half.

Personally I find once a day dosing is fine but there is a likelihood dosing twice a day will get you better readings / results from the t3. No doubt

As long as you remember to take the second dosing and can take it away from food n caffeine

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[Hilly]

Tuesday – 2 x 30 minute dog walks

6 means to go in.

Rest day.

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[Hilly]

if it were me i would move the magnesium a little

1 cap on wake
1 cap pre
Unwind PWO full dose
2 cap magnesium pre bed

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[Hilly]

Sleep is extremely important for general health, cognitive function and physical repair, so the main key here is to make sleep quality and duration a priority.

Maintain the same diet, training and sleep schedule on both your usual days and your shift days, and stick to the same sleep and wake times.

You want to aim for 7-9 hours sleep per 24 hours, so if you can’t achieve this at night in one go, you may find that a shorter nap during the day can help to increase that total time of sleep.

Do all the correct sleep hygiene things like having a cool room, blackout blinds, minimising screens pre-bed, ear plugs/mask, reduce fluids, and cut out any stimulants 6 hours prior to bed.

Whatever time you choose to wake and get up on both days, get outside and get some sunlight in your eyes within an hour of waking for 20-30 mins. This can help with your circadian rhythm.

I would also definitely invest in Dream Sleep. Take the full 4 cap dose 30 mins pre bed.

This has been designed to complement the biochemistry of natural sleep, enabling you to fall into a deep sleep, and more importantly stay asleep.

Thank you for the reply and time, I was already more or less sticking to this, would invest into dream sleep. But I am from south eastern Europe, and tbjp does not ship to my country unfortunately. I just have problems consistently waking up at 6 am even if I fall asleep at 2am. My body just doesn’t fall asleep anymore.

[/quote]
look to source the ingredients separately then if you cant source the dream sleep – that would be my move

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[Hilly]

yes of course, your eating them and your body is using them and tracking it so I do to

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[Hilly]

Thank you all I’ve decided to stack Win and Anavar and plan to take 25mg of each

I was going to take Anavar in one dose preworkout and split Win into 2 across the day.

Would that be ok?

Also, would it be worth having some gut support to go alongside liver support, as well as Glucosamine for joints?

I would do

Winni – 25mg meal 1 daily

Var – 25mg pre workout – rest days with meal 1

No real need for GUT support. I would have tbjp love heart and heart care in [/quote]

Thank you Hilly

Started on that today and have cycle support, love heart and care at the ready 😎[/quote]
Gave fun my man

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[Hilly]

Monday – 2 x 30 minute dog walks

Trained with a client – very good sessions – delts/chest/arms

Standing lateral machine – x 12, x 12, x 9F
pec dec -x 12, x 10F, x 8F
Incline chest press – x 7F, x 14F
seated 1 arm lateral machine – x 10, x 10, x 8F

1 arm preacher curl – x 8, x8, x 12F, x 8f
1 arm tri PD – x 8, x 8, x 9F, x 13F
Ez machine curl SS EZ Push down – 3 x 12-15 – all to failure

6 meals in – 1 was a fish plant out for my brother bday – salmon/sea bass/ muscles/squid/chips

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[Hilly]

Hilly … bit of both really … just come back from an injury that’s laid me off since March so I am just dieting down a little and sharpening up ready to get back on the horse with my coach with a view to competing possibly May onwards next year . So a bit of fat loss and conditioning rather than using clen and thyroid meds ( leave that until prep ) but what you and mr peters had suggested seems perfect for me … just quickie though if I may ….. how long do you reckoning setting with this protocol… 6 weeks or longer before a break .. bear in mind I’m doing 5 iu gh 300 test e and 400mg masteron prop . With 12.5 Aromasin 2x per week … I’ve just started running this and will for 12/14 weeks then drop off to 125mg TRT for 8 and so on … appreciate your replies and input

Can run this until you get were you want to be bud.

You should drop fat dam quick with all this in

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[Hilly]

Personally I would get a little leaner still so you can see more midsection detail as long as performance etc is good.

If not then add in

300kcal training days
150kcal rest days

IMO

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[Hilly]

Thank you all I’ve decided to stack Win and Anavar and plan to take 25mg of each

I was going to take Anavar in one dose preworkout and split Win into 2 across the day.

Would that be ok?

Also, would it be worth having some gut support to go alongside liver support, as well as Glucosamine for joints?

I would do

Winni – 25mg meal 1 daily

Var – 25mg pre workout – rest days with meal 1

No real need for GUT support. I would have tbjp love heart and heart care in

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[Hilly]

Thanks for the replies all! The plan was to just use Var but will look at Winny

If I were to combine the 2, what sort of dose would suit 25mg as per what you said Nathan?

Yup As he said

25/25

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[Hilly]

Sunday – rest day

5 meals will go in.

At a festival with Arilena and my mum all day so all the steps today

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[Hilly]

is the goal simply for health or are you trying to achieve something with your physique also?

I personally would be going

500mg L carnatine pre gym – rest days 500mg on wake
SLU 250mcg on wake
Mot-c – 1mg daily as J says
NAD – 50mg 3 x a week

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[Hilly]

If you want more muscle mass then there is always a point in trying to get it and getting more is possible. Its just about putting the work in to get it.

I am 39 and am currently in a growth phase and fully intend to add more tissue. I enjoy the challenge and the work that goes into getting better and achieving what I what – regardless of the fact I have a child, very busy job and some pretty serious injuries to work around.

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[Hilly]

Maintenance isn’t a fixed number , what you’re eating now is your current maintenance to hold your weight . If you add 200 cals now , you will then be in a surplus as your 200 cals over your current maintenance . Once your weight stalls from the 200 cal surplus your then at a new maintenance based on those Cals and that weight .

Add 200-300 cals , wait a couple weeks , add 200 more , wait a couple weeks then 100 cals , wait 3 weeks , then add 100 cals etc

If can’t control the appetite / stick to the above , add retatrutide , 0.5mg / day

this here is exactly what I do and would advise to do, focus on staying as lean as you can while you build food up and push performance

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