[Hilly]

Hi Mehdi – so to confirm you are looking for advice on a off season blast – for 12 months duration? I would never advise this personally.

I would look to cycle for 18-24 weeks depending on how things play out then cruise for 8-10 weeks and repeat –

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[Hilly]

Sunday – Rest day and Fathers day

Out at the beach all day – loads of steps.

4 normal meals.
1 off plan meal – 3 slices of pizza and a protein shake

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[Hilly]

omega i prefer people to take 5-6g daily – split with first and last meal

Magnesium – 2 servings daily split first and last meal but can add a third PWO

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[Hilly]

I fully agree with H here.

For me 300mg test. If you want to push a little harder add in 100mg masteron

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[Hilly]

Maintenance
Lower volume in gym

Big factor is recovery isn’t going to be as good.

Mentally don’t just presume you will get weaker. Big mistake most make. Treat things as if your not going to get weaker n put as much focus as you can into rest / recovery

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[Hilly]

 

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[Hilly]

Saturday – cardio done
6 meals to go in

Trained back / biceps. Was a pretty good workout

Cable pull over – x 10, x 8, x 8f
Overhand HS pull down – x 8, x 10, x 9F
Dual HS pull down – x 15f, x 12f
Chest supported row – x 8, x 9F, x 7f
1 arm HS row – x 16f

1 arm preacher curl – x 10, x 10, x 9F , x 15f
Ez bar curl – x 8, x 6f with a drop set , x 5f with a drop set

Crunches 3 x 15-20

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[Hilly]

1. Extra load – it’s just up and down

2. Which ever feels better for the targeted muscle group for YOU 🙂

Fully agree here

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[Hilly]

Well I only ever sleep for 5.5 hours year round so in my experience your good to train lol.

What the others have said is the most important.

Do you feel good? Then go train.

Do you feel terrible ? Then rest

Not quite sure ? Go gym n warm up. See how you feel then decide

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[Hilly]

Just to also note my bloods have come back absolutely fine other than lower HDL so I know my dose is fine. I use 125 a week split into 2

We’re your hormones all in range ? [/quote]

Yes mate all in range [/quote]

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[Hilly]

A little bit of annoyance / anxiety I would say is very normal for those fully focused n locked in looking to make the most progress.

However as every one says , occasionally this will happen. Thats life , just got to accept it. Re adjust the week and move on.

Sitting at home dwelling on it will do you know good. Find something else to focus on. Like adjusting the week to make up
For the missed session or learning / something fun to do

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[Hilly]

 

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[Hilly]

Most stuff is pretty easy to source there.

Fair few online places will ship there to I gather.

Just ask around in the gym is your best bet

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[Hilly]

Friday – cardio done on wake

Rest day

Just 5 meals in today

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[Hilly]

Hey Andrew,

There are no hard facts or figures here. Gain as much or as little as you want on average per week but typically the slower you go (within reason) the more effective/efficient it’ll be.

You stop when it becomes unproductive and progress is difficult to come by. Ie you’re too heavy and it’s impacting your recovery via poorer sleep, digestion, elevated HR or the maybe even your mental health and so can no longer progress in the gym. This is when it’s time to stop…. Or alternatively stop a while before that point as it’s better to stop at the edge of the cliff, don’t wait to fall off it.

Instagram Chloepickford_ifbbpro

Fully agree with Chloe here

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