[Hilly]

agree with J here.

For most I would go with test 300mg and Deca 150mg initially or higher but in this ratios and asses as we went on. I would use a little Adex to control E2 if it was needed which it likely will be – 0.5mg 2-3 times a week.

you could also try it the other way round – 150mg test and 300mg Deca and see how you feel on that.

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[Hilly]

Sat – back/chest

3 dog walks

6 meals in

Trained back/chest with a client

Cable pull over – x 8/x11F
chest supported row – x 6, x 5F, x 12F
1 arm HS PD – x 8, x 8, x 7F
Lower lat HS row – x 12F, x 10F
Overhand HS PD – x 15F, x 12F

Forgot chest so off to David Lloyds now to do it and use the spa for half an hour.
will be 6 sets total,

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[Hilly]

As J says – the must 5 stack.

Make sure on wake to get a good chunk of fluid in with some sea salt to. I tend to drink 750ml with 1g sea salt on wake straight out of bed plus 15g L glutamine

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[Hilly]

Correct sustain has fructose and vitargo added to increase carbohydrate efficiency alongside hydration products.

This sits perfectly for me as does performance fuel which is straight cyclic dextrin.

Some have a little harder time with sustain. So it’s down to affordability and preference.

Both do the job perfectly.

Both go well with EAA’s although I drink my EAA’s seperate in one go midway through the session

Fully agree with Nath here – for me performance fuel sits the best but there is no doubt sustain is the king as long as it digests well

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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.

Fantastic post here and fully agree

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[Hilly]

Fully agree with J here – In sure will help alot.

Also make sure you are fully hydrated day to day etc. its been warm lately and alot are sweating more during the night and waking up more hydrated which skews the readings

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[Hilly]

http://www.spotinjections.com – has all the information you need 🙂

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[Hilly]

due to the EQ half life you will Likely be fine until you get more oxy or bring the cycle to an end in 4-5 weeks.

I would not be keen on running just test and oxy.

i would also be keeping an eye on your Blood pressure etc with this stack as your potential for running into issues is high.

I just got on cycle it’s my 4th weeks, shoukd I just run test at 600 with some ai for the time and then just go back on eq when I have it ? [/quote]
As i say – the Eq will still work – you will be ok IMO for 3 weeks.

if you want to put an AI in you can do just to be on safe side but it could cause a bit of a yo yo effect. I would go 0.5mg 2-3 times a week if feel its a must

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[Hilly]

Ya be fine , dose it high and get through it faster

Fully agree

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[Hilly]

Friday – Rest day

3 dog walks

5 meals to go in.

Veyr busy work day. Ive literally been sat at my laptop from 6am until currently 6pm lol

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[Hilly]

Hi Hilly,

What are your goals right know? Pushing back up and gaining some mass? Maintaining a good physique and managing daddy and dog daddy life? Are we seeing you back on stage one day?

Hello bud – current intention and future intention is to get bigger for sure. I do intend to compete again once I feel I am big enough but also once Arilena is at full time school and the prep won’t take away from time with her.

I have Arilena half the week and its just me and her in general and why she is little I try to do as much stuff as I can with her as this is not as possible once she’s at school.

Im also 40 next year, I would like to win an o40 title to go with my class win. I really enjoy the process and learning of a prep as in my mind I always have so much stuff to try or learn so I will defo compete again and potentially prep myself or look to hire some one else I can feel I will learn alot off.

For now tho I need a shit ton more muscle as in reality I am still to small for how I would like to be and what I would like to say I achieved with my own physique.

my ongoing digestive issues have always stopped me getting to that next stage of size and I have sworn that I will find a work around before I stop trying lol

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[Hilly]

When doing this with clients we have tended to opt for a PPL split – hitting legs furthest away from the more intense/longer running work for those still wanting to push there physique goals to a certain point.

If the Marathon performance is the main focus then I would just do 2 x full body workouts with minimal volume

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[Hilly]

lots of clen kicking about that is a bit suspect IME lately so I would switch brands

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[Hilly]

The best way to find out what foods are triggers for you would be to follow an elimination diet.

For 2-3 weeks eliminate all common trigger foods, such as dairy, gluten, soy, eggs, nuts, shellfish, artificial sweeteners and processed foods, and focus on eating whole, unprocessed foods like fruits, vegetables, lean proteins, and gluten-free grains.

After this elimination phase, you can reintroduce foods one at a time, every 2-3 days. Monitor your symptoms and document everything in a food diary.

If you experience any symptoms such as bloating, pain, constipation/diarrhoea etc, then that food is likely a trigger, so remove it again and wait until your symptoms subside before reintroducing a different food.

You should be able to identify what foods are causing you problems at the end of this process.

Great post and fully agree

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[Hilly]

id wait another 3-4 days. If nothing has moved still and body comp is good I would make a small increase – 200kcal daily for example

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