[Hilly]

Hello mate

First of all WOW for 18yo!!

I would dig a tad longer just for the under belly/lower back a few days more, don’t aim for a predefined body weight though. I would aim a thiner skin under the belly and lower back, then once done, you can start a slow growth 500g per week is a good gaining average, raising kcals up slowly (200/300kcals per day) to start a reverse.

But also, that’s my opinion, i wouldn’t be against a growth from your 78kg as you are quite lean already

I am with Allison here 100%

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[Hilly]

Thurs – Rest day – no cardio done.

will get 6 meals in.

how my current meal plan is looking –

Training day

Meal 1 – 250ml egg whites, 34g superfoods – 3 slices sourdough plus butter –
Meal 2 – 200g cooked chicken, 250g cooked basmati rice , 5g oil

Pre– 30g EAA, – on way to gym
Intra – 25g carb powder – Intra

Meal 3 – PWO – 45g isolate – 25g carb powder

Meal 4 – 200g cooked turkey breast – 250g cooked basmati rice – 5g oil
Meal 5 – 200g cooked chicken, 250g cooked basmati rice – 5g oil,
Meal 6 – 1 serving vegan and 1 serving superfood plus 75g COR or similar –

Rest day

Meal 1 – 250ml egg whites, 34g superfoods – 2 slices sourdough plus butter –
Meal 2 – 200g cooked chicken, 150g cooked basmati rice, 5g oil or 10g nut butter
Meal 3 – 200g cooked chicken, 150g cooked basmati rice, 5g oil
Meal 4 – 1 serving vegan and 1 serving superfood
Meal 5 – 200g cooked chicken, 150g cooked basmati rice, 5g oil
Meal 6 – 220g grass fed steak or 200g salmon

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[Hilly]

Normal BP is 120/80 or there abouts – speaking to any GP will tell you that top number can fluctuate alot day to day due to environmental stuff – sleep/stress/illness etc etc.

GP wont show concern unless a they see constant reads of like 145/90 plus.

I would make sure you are doing some CV focused cardio
Your in good shape in terms of bodyfat levels
You are eating a healthy diet.

iIf your also using AAs then I would say you must have the supplements Nathan mentions without a doubt.

I would also potentially get some blood work done – on 400mg test only your E2 is likely high causing you to hold water and thus spike BP

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[Hilly]

Sounds fine to me

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[Hilly]

It sounds like you feel pretty good with no real issues to note so I would keep dieting.

I am always a fan of dieting to as lean base as possible before Perfomance really suffers or day to day feels etc become really bad/food focus high.

For me I would keep digging at fat loss – high days when you feel you need them,

if strength is progressing
Sleep is good in general
you feel ok – just a little more tired which as you say is expected

Then you are very good to keep digging

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[Hilly]

simply add in 300kcal daily and then asses over 7-10 days –

Make sure protein is set at 1.25g per lb –
taper up the kcal increases split over carbs and fats based on how you respond and were you feel your best

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[Hilly]

I would go

400 test, 200 primo first 6-8 weeks and then bump to 500/300 second phase or leave the 400/200 and add in 200mg mast E – would depend on how you felt and were 400/200 put E2 etc

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[Hilly]

Wed – No cardio done. – Arilena was up 3 times during the night with a temp.

6 meals in today no issues. Working good back up.

Trained legs – very good session

Lay ham curls – x 8, x 8, x 7F
Extensions – x 10, x 8, x 9F
hack squat – x 8, x8, x 8 – nothing to failure as first time doing these on this machine and trying how my lower back felt.
1 leg hip press – x 8, x 8F, x 14F
1 leg ham curl – x 12, x 12, x 10F

Extensions SS ham curl – 2 x 12-15

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[Hilly]

 

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[Hilly]

Hiya Piotr, I’ve just watched through the videos. I can definitely see that you’ve made lovely progress over the past 17 weeks. Fantastic that your performance is still good in the gym and that sleep and general wellbeing is good. What are your legs looking like? I’m assuming given the posing you’d be looking to compete in bodybuilding rather than mens physique so seeing your legs would be great if possible. This gives us a better idea of where your physique is at on the whole. 👍🏼

As a general response there’s quite some time between now and November so given the timescale and how your upper is currently looking, I’d think about bringing kcals up for a period of time before continuing to diet.

I fully agree with Maddy here.

A period of time bringing food up makes alot of sense

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[Hilly]

Oats
Bagel
Sourdough
Rice cereal
Rice
Fruit

Any carb that digests well.

I prefer 90
Minutes for my pre gym meal.

How many carbs – depend on what you feel best on n daily total.

Your key focus is hydration n sodium intake. 2 things for me just as important as the food in early morning training

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[Hilly]

yes, loads of people on here have and do all there stuff like this

Have you tried it ? And what spots are people using? How much in each shot [/quote]
Yup.

I use

Delts
Lats
Ventro glute
Quads

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[Hilly]

Just go and ask around different pharmacy

I gather current rate is around 90-100 for Geno 12mg pens if you can find but there are not many.

Omnitrope is what i have been getting – 45iu for around 80 quid the last lot a friend brought back

Thanks for the response Hilly! Do you think there is a big difference between Geno and Omnitrope? Trying to cut some costs here hahaha.
Also, would a pharma GH like Geno or Omnitrope be superior to something like Biolab HGH?

[/quote]

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[Hilly]

This could be a superb cycle if you feel good on it.

If you don’t feel good on it then it’s a bad set up.

For me I wouldn’t want EQ equal to test. It would c drive E2 to low

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[Hilly]

To expand on this – if you are talking about higher fat then I would be looking to jack that number right up from 76.

Drop carbs down to 100g or 50g and replace all kcal with fat –

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