[Hilly]

Fully agree with J and Kuba here

for me personally my fat sits between 50-80g always as any more tends to skew my digestion but some clients I have fats can be 100g to 120g no issues.

Its about finding hat works best for you

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[Hilly]

I agree pretty much with kuba here.

i would drop a total of 4-500kcal initially – coming mainly from carbs

I would also bring in specific morning cardio on wake – 20-25 minutes and increase steps to 11k.

I also would not class 12 weeks as a mini cut but a full blown cut. You should be able to get pretty lean in 12 weeks. lots have done comp preps in that time

I would also defo replace the pre meal with a solid meal

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[Hilly]

if you have higher levels of fatigue now then i dont see how hitting things more often my bringing in an upper day would help here.

Personally I would reduce volume within your sessions – Try making each session a max of 14-15 sets only

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[Hilly]

they may well mix fine but I personally dont like the idea of doing this – Even tho it can be common.

The idea of splitting the dose MWF is to create stable hormones – if your mixing it all in one bottle you have no idea how much of each your getting every time – sort of defeats the objective in my mind although I would also say it probably doesnt make that much of a difference its still something I personally would not do

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[Hilly]

it honestly sounds like all is ok to me – if it wasn’t sitting deep enough it would be causing some form of swelling/redness

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[Hilly]

Monday – feeling much better today.

Some external stressors still preventing my really chilling out n focusing 100% but that’s life.

No cardio today – steps will be 10k

6 meals to go in

Trained delts / arms / chest

Seated db laterals – x 8, x 8, x 6f
Seated DB front raise – x 8, x8, x 7f
Rear delt on cables – x16f, x 14t

1 arm machine preacher – x 8, x8, x 5f, x 11f
1 arm cable PD 1 x 8, x8, x 10f, x 6f

Ez cable curl SS flat bar push down – x 10, x 8, x 9F

Incline chest press – x8, x8, x 5f with 2 drop sets
Chest focused dips – x 10, x 10, x 9F

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[Hilly]

Yeh I fully agree with all of the above – focus on getting healthy first as going to train in this state will potentially just lead to you getting worse and/or picking up an injury

There are loads of virus etc floating around at the moment and every one is getting ill which seems to last for 2-4 weeks if not longer for some so it may well be linked to this

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[Hilly]

sounds really frustrating bud, especially when you’re doing your best to eat “clean” and still feeling off.

Your reacting inconsistently to certain food choices, and you feel best when not eating at all which screams gut inflammation or intolerance issues

glutamine alone wont just heal the gut if its deep rooted, and you have removed the usual suspects.

It could be a histamine response…..

Try a low histamine/ low FODMAP diet for a week or so

Swap chicken for white fish or turkey, No eggs, spinach, Avoid nuts, swap olive oil for coconut oil

Add in a morning gut drink:-

1 full lemon
1 cap apple cider vinegar
100ml aloe vera
15-20g glutamine

add in BPC-157 oral 500mg twice daily

What are stress levels like? As this can be a big sign, also caffeine intake?

Eating in a parasympathetic state, space meals out 3-4 hours

Cut out any artificial sweeteners or spices.

If none of this makes a dent then maybe some further testing may be required

Great post from nathan here – fully agree with all of this

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[Hilly]

What’s the best number to aim for to lose weight weekly? .5 lb a week? 1lb a week?

And how much protein, carbs, and fat should I be eating?

I like to aim for around 1lb per week with clients sometimes a little more.

Protein. -1.25g per lb of body weight.
carbs and fats is person depending based on what you feel best on but usually I keep fats around 50-80g depending on the individual

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[Hilly]

Fully agree with J and Kuba here –

if your then trying to grow and limit body fat as much as possible make sure you take your time with food increases once the scale stops increasing – I would jus make small adjustments of say 200kcal per day and asses week to week

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[Hilly]

If your not living at home your with parents , then it’s absolutely fuck all to do with anyone else

If you’re still under your parents roof , play by their rules !

Fully agree here – if you wish to tell people then tell them if you dont then you simply dont.

its your body and your business.

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[Hilly]

Yes i took 5 days off i feel good i should add one day off or try push pull off legs off upper off?

What is the E2 range on bloods ?

Fact is could be either issue.

Take 3-5 days off straight from gym. If issue is there it’s likely the E2 which is common for people when E2 is real

High

[/quote]
If you are feeling much improved then I would ease back into training now but not take sets to complete failure this week and asses how you feel. If things continue to get better then you know it was related to fatigue from training etc

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[Hilly]

Sat – No cardio done, I woke up feeling terrible this morning so got work done and then went back to bed and ended up sleeping for 3 hours.

So no training

only got 3 meals in today as once I woke I was at a kids party for 3 hours and then have Arilena from now until Wed.

I only trained 3 times this week but covered all body parts so not a bad week overall

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[Hilly]

Friday. -Cardio on wake done

6 meals in

Trained back. – only had an hour today but that was fine as am easing back in on reduced volume this week

EZ bar cable pull over – x 8, x8, x9F
1 arm HS row – x 6, x 6, x6F with a drop set
Overhand HS pull down – x 8, x 9F, x 14F
Chest support T bar – x 8, x 8, x 6F
V grip cable row – x 10, x 10 x 8F

Job done –

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[Hilly]

It will build just as much muscle BUT if you over use it , your digestion will notice . And remember it’s not packed with the things stuff like salmon beef and eggs are from a nutrient perspective

Fully agree here

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