[Hilly]

Hey bud so…..this all just preference again. Does this set up currently feel good? Are you progressing? Are you enjoying it?

Personally I prefer an isolation move before my compounds. For example lower A for me would run.

Seated ham curl

Leg press

BB squat (higher rep set)

Leg extension

Adductor

Calf

Or you could do the BB squat as your main compound after ham curl and then SL press as you stated. Then put bilateral leg press in lower B

Lower B – I’d potentially swap ham curl and RDL round then leg press and I would opt for a split squat variation or lunge.

Lying ham

RDL

Leg press

Split squat

Adductor

Calf

If you mean your only doing 3 sets of biceps a week. That can be more. 3 sets per session minimum twice weekly it’s doesn’t take a lot from you from a rlot covers demand or time demand.

I agree With Nath here and this is how I would have it laid out.

If your doing 1 all out failure set for each exercise and hitting legs twice a week then that is sufficient volume imo.

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[Hilly]

Saturday – rest day

5 meals in

Cardio done.

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[Hilly]

I mean if you’re struggling to eat in a diet I’d look to pull back on the protein which can keep you sitting fuller for longer,

Pull it back like 20g distribute those extra calories with carbs and see if that helps appetite and digestion

Focus on getting lean and hungry the small drop in protein will be fine for the extra carbs

And more cost effective too win win

Fully agree with meg here

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[Hilly]

Im presuming goal is to grow.

I would go

400mg test, 300mg primo or 200mg EQ for E2 control, 200mg NPP first 10-12 weeks. – then switch the NPP out for tren –

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[Hilly]

Friday – cardio – 20 mintues

5 meals in – electricity has been off in my house for 6 hours so things have been a little all over today.

Trained – delts/arms/chest

Side laterals – x 8, x 8, x 6F with 2 drops
Shoulder press – x 8, x7F, x 15F
Cable rear delt – x 15F, x 12F

1 arm preacher curls – x 8, x 8, x9F
1 arm Tri PD – x 8, x 8, x 11F
Preacher machine – x 12, x 12, x 11F
Tricep Extension machine – x 12, x 12, x 9F
Seated Db curl – x 15F, x 9F
Rope PD – x 16F, x 9F

Incline chest press- x8, x 8, x 6F with 1 drop
Flat press machine – x 10, x 10, x 6F

Job done – Good session – no real niggles to note. Strength was good

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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

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[Hilly]

What is your daily diet like – in terms of macro nutrients?

I would recommend TBJP dream sleep – full dose 30 minutes or so pre bed

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[Hilly]

thats alot of probiotic yogurt IMO.

My first move would be to pull that out and see if it goes awya.

After that I would remove the whey for TBJP vegan whey

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[Hilly]

initially i would put a couple of high days in first on training days – asses what happens and then slowly taper food up.

Higher carb days would be double your current intake for me

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[Hilly]

Its really almost impossible to explain this properly and create the understanding you need to grasp this in terms of your questions on a forum setting.

I would look to get some science based books on the subject and learn from there. You need a base understanding of what the body does before you apply this stuff to what we do IMO.

However in general.

We eat CHO – its digested and and broken down into glycogen. Which enters the bloods stream. We then produce insulin to move it from the blood stream to muscles etc or used immediately for energy. However if we are have full energy stores and no need for the CHO then we will potentially sore as fat.

However this is based on much more than just – CHO and Blood glucose and this is a complex area that isn’t worth Imo trying to read into that much.

The base way of looking at it is – if your in a surplus and over eating food especially CHO then yes you will store as fat – if your in a. Deficit then even tho your BG may spike high from a large CHO meal it doesnt mean it will simply be stored as fat at that time. It doesnt work like hat.

so the spill over is depending on alot of factors and not just – CHO amounts and BG numbers – which is why I feel most waste there time looking at this and over complicate it for no reason.

you then need to learn about glycemic index and glycemic load – as the change to glycemic load of a meal when fats/protein and fibre are add will change the insulin and BG response.

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[Hilly]

This is going to be difficult if you are this sensitive to E2

Personally I would go.

250mg test
150mg Deca
150mg EQ –

Assed bloods week 6

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[Hilly]

What will be the difference between nandrolone only vs test only? Will the outcomes be similar? If you can run nandrolone only then why do some still use a test base? Is it better with or without the test base? Better skin sounds appealing to me so interested in how the two different things work. Thanks.

Why do people do anything – because it works better for them.

Both drugs will build muscle very well – Arguably nandrolone will be more effective but some people feel terrible on it.

its about finding out what works best for you and what you can eat/train and manage your days best on.

I had great success with High deca and very low test with a low dose masteron in. I felt great and grew very well indeed but held a bit more water than I would like.

Others do not

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[Hilly]

/Thurs – Cardio done – 20 minutes

6 meals will go in.

Trained legs – was in a different gym with Sarah so the workout is a little different but was a good one.

Hip thrust – x 8, x 8, x 12F
Seated ham curl. -x 8, x8, x 7F
glute kickbacks -x 15, x 15, x 13F
Extensions with a pause in contraction – x 8, x8, x 8F
leg press – x 8, x 20, x 20F
1 leg leg press – x 8, x 8, x 11F

All work sets.

BP has been high lately on and off and couldn’t work out why however got blood results back today.

Test is over the end range medicheck do on that panel – so over 50 – pisses me off they do this.

E2 was 322 –

So high E2 is the issue – Dropped 0.5mg Adex in today and will do the same monday.

i will keep cycle as is and keep adex in next week as I am going to Centre parcs with Arilena and my mum so makes no sense to change things yet.

I will then move to cycle and adjust things to control E2 more.

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[Hilly]

agree with the others – Take a couple of days rest

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[Hilly]

if you dont enjoy how you feel at the moment and like the way you look then I would pull back tho a leaner position and then get back to growing.

Bodyfat doesnt look to bad at all to me in these pictures and I wouldn’t say its 20% personally and more like 17/18% maybe a tad low and if all was good ad you felt great then I would say keep growing a little longer.

However I know how it feels to not like the way you look and how it feels and how much this effects things day to day so in that case I would diet down

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