[Hilly]

I would look at trying natural things first.

Sea kelp
Selenium
TBJP ZMA pre bed

From here if no better I would go t4 only – 100mcg on wake 60 minutes pre any food and caffeine – re asses in 6 weeks. You should be able to improve things this way without the need for t3 but if you do that would be the last option –

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[Hilly]

A much easier option

White toast

COR

Honey

Banana or dates

I would just stick to this

You are trying to eat a huge amount of carbs here pwo. Any reason why so much in 1 feed.

No particular reason to be honest, i just fancy having a big meal post workout[/quote]
id be tempted to say its a bad idea overall and possibly total volume may simply be the cause over food choices themselves but with work you may be able to get that total carb intake in with easier to digest foods

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[Hilly]

Fully agree with andy here – if im using a diuretic its always diazide in 1/4 or 1/2 tab doses as needed

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[Hilly]

Wed – No cardio – Steps 10k

leg day – all work sets listed – very good session overall.

lay ham curl – x 8, x 8, x 8F
Extensions – x 8, x 8, x 11F
hack – x 8, x 8, x 4F – up to 5.5plates a side – no knee or back pain – super happy here just need to hold here for a good while and not be an idiot trying to jump to 6 plates.
1 leg hip press – x 8, x 8, x 9F
Seated ham curl – x 15F, x 9f
Adductor – x 13f, x 8f

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[Hilly]

As J says you have tailored this for yourself.

The trick now is to run it and see how this goes.

There are loads of stuff in the meal plan i wouldn’t use because it doesn’t work for me.

This stuff must work for you and others giving opinion won’t be much use.

We’re our use will come in here would be if you run into issues etc or if something doesn’t seem to work we can trouble shoot with you.

I would bring in EAA at 20g right before training. Not 10g during.

Supps look good.

Daily subQ got the win

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[Hilly]

A much easier option

White toast
COR
Honey
Banana or dates

I would just stick to this

You are trying to eat a huge amount of carbs here pwo. Any reason why so much in 1 feed.

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[Hilly]

 

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[Hilly]

Just keep cranking on buddy and enjoy the ride!

If you start gaining fat excessively then you’re in too much of a surplus, but also don’t hold yourself back. Just gauge based off training progression, recovery, digestion and appetite. If after a long time of that you start to see things regress or stall or fat just accumulate based on time, then pull back for a deficit and then rinse and repeat!

I’m with Michaela here.

Gauge how fat you are off how you feel personally.
Do you feel fit enough to train effectively
Do you feel comfortable in yourself

If so and you have no time lines then keep growing for as long as your body allows it and you feel good.

Soon as this changes then re assess but your body will keep growing whether you are 10%, 13% or 16%. Some people find they grow better in different ranges

What we think of your pictures doesn’t over rule how you feel and how progress is going

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[Hilly]

 

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[Hilly]

Tuesday – rest day

12k plus steps chasing Arilena

6 meals

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[Hilly]

Monday – no cardio

Steps – 12k

Training

Lateral machine – x8, x8, x7f, x 13f
Rope face pull – x 12, x 10, x 9F
1 arm cable lateral – x 12, x 12, x 8g

1 arm cable curl – 3 x 15 – easy on tendon
Tri extension machine- x 8, x8, x9f, x 14f

Ez Machine curl – 3 x 15
Rope PD – x 8, x8, x 7f

Chest press – x 8, x8, x 6f, x 12f
Dips – x 10, x 10, x 8f , x 16f

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[Hilly]

I think we’re your at sounds perfect.

Don’t over think it. Your not taxing yourself if your just walking.

You know if something feels like your out for a nice walk or your climbing a hill

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[Hilly]

Question I have is how to programme a hinge on full body split – could I just have it instead of ham curl on the heavier lower day?

Was thinking could have the third rotation as a posterior/hinge priority seeing as heavy upper will start with presses and heavy lower focuses on quad compound[/quote]
Who says it has to be focused on compounds

You may have a third session that starts with your hip hinge as a power movement focus

Then as you move through all else could be less overall taxing stuff. There are no rules here remember

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[Hilly]

Looks fine to me – just Got to run them now and see how get on.

In reality you can get by fine with just 2 sessions or 3 on rotation – no need for 4 unless you want them

I had 3 different workouts when I did this last year

I have been having some trouble putting together a 3rd and 4th session together. You able to give some insight of what a 3rd session on rotation looked like when you ran this program? [/quote]
It would be 0 use to you.

All my sessions were focused on more chest / delts / arms. As my back n legs are strong points

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[Hilly]

Looks fine to me – just Got to run them now and see how get on.

In reality you can get by fine with just 2 sessions or 3 on rotation – no need for 4 unless you want them

I had 3 different workouts when I did this last year

If you had 3 how did you go about balancing upper lower focus?[/quote]
I put focus on were I wanted it across each session

Making sure volume was higher in focus areas over the 3 sessions

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