[Hilly]

If you are not super experienced doing an aggressive cut ends in a disaster, get into a calorie deficit aim to lose 2/3 lbs per week consistently

First track your calories so you know what you eat, subtract 500 calories and add some extra steps

This should get you moving initially

Fully agree here. M
Don’t over complicate it

Don’t be to aggressive

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[Hilly]

I have all male clients add around 1g to all meals – circa 5-6g daily

Additional 1g pre training

I don’t track the sodium in foods as mainly it’s all natural foods etc and repetitive so standardised itself.

Personally I feel for most 4-6g is more than though.

Obviously for larger people it in certain environments more will be needed

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[Hilly]

Sunday. Trained fasted with having clients competing.

Tendon felt loads better. Super dosed tbjp curcumin and join in all week.

Rope pull over – 3 x 8-12
Chest supported row – x 10, x 8, x 6, x 5f
Overhand HS pull down – x 8, x8, x7f
Seater cable upper back row – x 8, x8, x 6f
1 arm cable row – x 15f , x 9F

30 minutes incline walking while I worked

6 meals to go in

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[Hilly]

yes for sure – I rarely change the exercises I do for legs these days – I know what I can do that I connect the best with and just stick with these.

I will rate the order of exercises over time however

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[Hilly]

so to confirm you have been either lifting the exact same or loosing strength continuously for 6 months in a surplus –

If so then I would advise you to get blood work done and check your hormones

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[Hilly]

So for example if I think I can do one more rep and decide to do it but in the middle I realize I can’t do it I just stop and let go?

yes this is what i would always do

As J says – in general always push until you know your not going to get the next rep but the experience in knowing this can take alot of time to acquire

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[Hilly]

As u all said, it will be better for me to buy a lot of food and focus on eating. I’m curently taking 7g creatine.

this is the way at your age buddy for sure

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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

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[Hilly]

I would look to the educational series on here first and in your position I would do a full body workout –

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[Hilly]

yes this is fine – IMO as long as your getting 4-5 total feeds spread over the day you are good to go in general

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[Hilly]

Sat – due to train back but tendon still playing up so took another rest day

Cardio 30 minutes – Steps 12k

Got more foods done last week and progesterone was 0.56 so bang in range and thus previous bloods must of been an error with a reading of 11.9 – I just cant see any other explanation / reasoning and neither can any one else I know. Very annoying but at least I know all is well.

back to cycle we go.

Test 600
Eq – 250
Mast – 400mg
inject Sd – 0.5ml pre gym
GH – 5iu pre gym
SLU – 300mcg on wake –

Goal will still be to very lean and drive a recomp as the drugs come back in –

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[Hilly]

Friday – Rest day – 5 meals in

cardio – 30 minutes, steps 12k

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[Hilly]

I have been training for almost 3 years now and 1,5 year from that I’ve been training till failure and I have been progressing so much since then but didnt see much progress in growth and I’m starting to think it is really because of the food, I never really knew how to diet and eat properly so I will start learning and eat more. Thank you for your help.

Just seen this – this is the issue bud. You can be killing yourself in the gym and you may well get stronger but if your simply not eating enough and the right macros then your not really going to grow.

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[Hilly]

How long have you been training.

Over the last 6 months as you are trying to grow.

how much has your weight gone up.
How much has strength increased.
How many meals did you miss.
What were your macros.

if your weight isn’t budging much and your not getting your meals in every day then no matter how hard you train growth will be very slow,

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[Hilly]

i always prefer 2 rotations unless its some one very new to training were I am trying to get them used to core movements and simply learning to rain hard. This is pretty rare I have people on this tho

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