[Hilly]

yeh i am also hearing of people that seem to be noticing almost permanent reductions in hunger post Reta use.

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[Hilly]

Atm I am currently on 2000kcals, weight has stalled. This is with 10k steps and 5 lifts/week.

What would you increase the food to as a start point for the growing phase?

based on pictures i would increase 250kcal on training days and 150kcal on rest days and ride this out for 2 weeks while you asses.

if you see weight pull back at all then add another 100-150kcal on training days.

Then asses and make changes from there

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[Hilly]

I would always favour pushing down as lean as you can before performance takes to much of a hit or your food focus becomes to high that if is effecting life and adherence/mood

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[Hilly]

You go as low as you need to get the amount of fat loss over time. I would always favour dropping carbs lower and lower on rest days and also timing them around training for sure.

You may well end up with just 1-2 carb meals on rest days in the end and not far off on training days, How you time the carbs depends on when suits you best to perform best and adhere to the meal plan the best.

As an example on rest days I personally would happily keep carbs out until the last 1-2 meals of the day as this is were hunger is higher and it also helps me sleep.

Dont over think the natural GH release Imo but yet keeping carbs lower pre bed would optimise this however if this is negatively impacting sleep then its not worth trying to optimise it.

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[Hilly]

I’m going to adjust already. I feel flat and constantly craving food etc. I think I’m going to re look at it with the macros of 600 carb 220 protein 80 fats.

Im still very much stuck in the more protein mindset , but truthfully for what I want to achieve now I’ve got to fuel more with carbs and drop some of the protein? Also increase fats for hormones etc ?

Thanks Greg

Thats what I said bud – you can defo lower that protein

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[Hilly]

Looks fine to me as long as it’s digesting well and performance is good.

If you’re not dropping at a fast enough rate for goals then simply decrease.

You can defo reduce protein down based on goals here to first and I would do this based on running performance goal.

No mention of sodium : potassium ? We’re are these daily.

Fluid intake.

I would look into SLU PP also unless class this in the steroid category n avoiding

Thanks for the reply mate. So before every session i have 2 scoops of JPs Eaas with 1g Pink salt. Also use Pumpage before Hard running sessions.

Ill have a look into that, many thanks.

Any other bits of advice? I Really have a crazy appetite , so trying to reduce size , and keep on top of performance is proving a little tricky.

[/quote]
Its impossible to give any more advice in this setting, things need to be tracked and adjusted based on rate of loss and performance really.

I have a client that cycles at a very high level and trains for this 5 days per week as well as weight trains 4 days per week and the goal is trying to maximise cycling performance while maintaining muscle mass and getting leaner. To do this we have to cycle through low/medium/high days based on what feedback we gather over the week on his performance markers – HRV/RHR/gym performance etc etc.

You need to look at all of this stuff as you go and then adjust based on fuelling needs and fat loss. your going to be constantly riding a fine line of hitting performance issues if not fuelled enough but not over fuelling were it effects weight loss

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[Hilly]

That high mg is going to lose potency, I would look at purchasing lower mg.

i agree with Kuba here

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[Hilly]

I’ve used it pre workout on training days ONLY and its worked wonders for strength and performance. The reason why I didn’t run it all the time is because it can drive my blood pressure a little high so just utilising it on days I trained helped to control that 🙂

I am preparing for a powerlifting meet right on the 22nd of February and I would love every inch of advantage I could get. As for blood pressure, whether I am on 150mg test or 1500 mg of total gear, it remains at 110/60[/quote]
based on this for the last 10-14 days i would increase to daily into the meet

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[Hilly]

Fully agree with J here that the E2 could well of been fake.

However if not and its simply your bodies response then you could either run EQ which will have a more pronounced effect on reducing E2 or using Adex like you did last time

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[Hilly]

If that Reta dose is doing what you need then leave it there, if not then bump to 2 x 1mg shots per week.

SLU – I find Am and pre workout effective -300-600mcg each dose

I found 250mcg capsules of the SLU, do you recommend 2x a day daily or 4x-5x a week?[/quote]

Daily will be better [/quote]

Cheers thanks man, I’ll order some and give it a go. Any advice as to duration/cycle length? Still learning the ins and outs of peptides[/quote]
SLU can be kept for extended periods IMO and doesnt need to be cycled. However there is no real research on it that we can truly base effects of long term use on so having a break every so often for me makes sense.

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[Hilly]

Sat/Sun – Wedding weekend so no more training.

Food was off sat with just 3 meals and then back to normal today

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[Hilly]

Friday. – training day

2 x 25 minute dog walks – Steps 13k

Trained delts/back/chest -Tendons still feel sore but do seem to be getting a touch better

Seated Side laterals – x 8, x 11F, x 8F with 2 drop sets
Cable front raises – x 8, x 14F, x 10F

Overhand machine pull downs – x 8, x 8, x 9F with 2 drop sets
Seated cable upper back row – x8, x 8, x 7F
V grip cable row – x 9F with 1 drop set

Chest focused dips – x 8, x 8, x 13F, x 11F
Chest press – x 12, x12F, x 8F

Had to train at David lloyds so things a touch different in terms of exercise selection.

4 meals in plus a free meal on evening as travelled with Arilena and mum to my cousins Wedding venue

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[Hilly]

I’m sure youv seen this all answered here countless times.

No need to pick less fatiguing / easier exercises unless there is a recovery issue. Simply stick to your plan and assess as you go.

No Need to pick less fatigue building exercises unless you are having recovery issues.

U/L or ppl-UL ? Pick which one you prefer n run with it. Sounds to me like ppl-UL was first choice so stick to it.

Just stick to this now n asses after 8 weeks.

• This reply was modified 4 days, 8 hours ago by  Hilly.

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[Hilly]

Looks fine to me as long as it’s digesting well and performance is good.

If you’re not dropping at a fast enough rate for goals then simply decrease.

You can defo reduce protein down based on goals here to first and I would do this based on running performance goal.

No mention of sodium : potassium ? We’re are these daily.

Fluid intake.

I would look into SLU PP also unless class this in the steroid category n avoiding

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[Hilly]

Add again.

As J says metabolism picking up post diet plus drug increases boosting metabolism and expenditure increasing.

Also as an additional note for most that dose EQ would be to much for that dose of test n drive E2 to low so be mindful of this

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