[Hilly]

As with everything you can only try it and see but for me hitting a full Lower body and then trying to train it again after just 1 rest is going to be to much.

There is a reason when people do FB they run it EOD or 3 x a week.

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[Hilly]

Type up the results bud

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[Hilly]

Monday – No cardio

6 meals in

Trained delts/arms/chest

Cable rear delts – x 12, x 12, x 10F
Side lateral machine – x 8, x 8, x8,x 7F
Shoulder press – x 8, x 8, x 5F with a drop set

1 arm preacher machine – x 8, x 8, x7F, x 12F
1 arm Cable PD – x 10, x8, x 9F, x 13F
Seated Db curl – x 8, x 8, x 6F
Tricep extension machine – x 8, x 8, x 9F
Ez bar curl SS Rope PD – 2 x 12-15F

Decline chest press – x 8, x 8, x 6F, x 15F
Flat press machine – x 8, x7F, x 13F

Stairs PWO – 30 second fast 30 second slow for 6 minutes

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[Hilly]

 

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[Hilly]

How do you suck with an insulin needle? I tried, it doesn’t come out, the oil is too thick to penetrate the needle and even if I manage to do it when I put the insulin needle in my shoulder it bends.

What is the size of your insulin needles please?

draw it up into a normal syringe.

Then pull plunger out the back of insulin syringe.

inject gear into the insulin syringe and then put the plunger back in.

Away you go

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[Hilly]

Sunday – Cardio done
Rest day
5 meals in

All is good

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[Hilly]

In this instance i would be having carbs in my pre bed meal and then hitting a TBJP EAA/performance fuel/creatine shake mixed with coconut water and water on way to gym – with 1.5g salt in.

I would be focusing alot on getting a good chunk of fluid in on wake to – 750ml on wake with 1g sea salt in

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[Hilly]

Sat – weight 221 – no cardio done

Trained at UF

Cable Pull over down10, x 10, x 11F
Overhand PD – x 8, x 8, x 9F
1 arm HS PD – x 8, x 7F, x 10F
Chest supported row – x 8, x 7F, x 5F
Rack pulls from shin – x 8, x 8, x 8 – nothing to failure, just seeing how back felt
1 arm HS now – x 15F, x 13F

Pec dec – sets of 10 until I failed x 10F, x 8F
Prime chest press – as above – x 11F, x 8F

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[Hilly]

Deciding when – based on recovery, body composition, and progress.

Determining the difference between TD and NTD – just subtract the average amount of calories that you normal burn on a training day and have that be the calorie difference on your off day

Don’t overthink it too much bud!

Fully agree here also

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[Hilly]

I would normally say 90 minutes for most but as with most things experiment and find out were you feel best.

I have slow gastric transit so generally get on better with 90 minutes plus but have some clients that feel better eating 60-75 minutes pre gym

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[Hilly]

With Gastritis the key is to avoid anything that may irritate the stomach lining eg. acidic, spicy, fatty, fried, high sugar and processed foods, as well as caffeinated drinks. You want to eat pretty bland, plain and low fat foods such as lean meats, fruits, vegetables, whole grains, low fat greek yoghurt and only use the purest whey Isolate if you want to use a protein powder. Also drink plenty of water throughout the day.

I had a client with gastritis who found supplementing with Glutamine, Deglycyrrhizinated licorice and Zinc Carnosine beneficial.

I think slippery elm could be good for the gut lining too.

Fully agree with Clare here – great post[/quote]

Thanks Peter very much! i have one question! if i cut out red meat,do i need to use more creatine dayli and to supplement iron?!

[/quote]
you really should not need to IMO but if you feel you do then just add in. I usually find people still get enough iron even without red meat.

Creatine I would be supplementing with daily anyway and there would be no need to increase

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[Hilly]

Get your bloods done – if your looking to optimise things then surely you need to know the actual facts before you look at changing things.

Your hormones could be perfect and moving to daily dosing or subq daily could lower E2 and make things worse.

if you want to optimise things you must know what’s actually going on first

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[Hilly]

Why is sleep non existant? as in can you not get to sleep? Waking up all the time? Got to give us details here if want advice.

How long been on cycle
How long sleep issues been occuring

Have you had blood work done?

Have you ran all of these compounds at similar doses before and if not then what have you ran?

all of this stuff is very relevant – have you considered it?

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[Hilly]

Friday

Cardio done
Busy work day
Trained delts/arms/

Seated side laterals – x 8, x 9F, x 7F
Seated DB front raise – x 13F, x 10F
Db rear delt – x 8, x 14F, x 12F

Preacher machine – x 8, x 8, x 7F, x 14F
Tricep extension machine – x 8, x8, x 9F, x 6F
Seated DB curl – x 10, x 9f, x 7F
Flat bar PD – x 10, x 10F, x 6F
1 arm preacher curl – x 14F, x 11F
1 arm tri pPD – x 16F, x 13F

6 meals in

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[Hilly]

thank you, are here any resources on how I could run these high days by myself properly? I don’t have a coach and I would do that for the 1st time

usually with clients I simply start at just doubling there current carb intake and then assessing from there.

We will run one day and see if they see a scale increase, if not well run a second day and then asses.

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