[Hilly]

I’ll first look at were they are in there training life span – what they have done before – goals – what they have found they enjoy / hate.

Generally tho I’m spending the initial 8 weeks trying to learn there body while we get lean.

So i do like to run U/L a lot of the time. As this allows me to assess there ability to recover and train hard while gathering form videos to access execution.

From there I’ll adjust n change based on what we see and learn

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[Hilly]

I agree with Kuba here in general. Straight PPL would be the sensible option.

However I would also have no issue with an arm day in there.

You could use this to cover Abs n calf’s to.

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[Hilly]

So I agree with the above. You defo need to be leaner before moving to a growth phase.

I also see no need to jump in so heavy in terms of AAS use from the start

I would go

500 test
400 primo
Gh – 4iu pre bed

Hit the diet pretty hard n get nice and lean in 6-8 weeks.

Then switch to growing , reverse out and then taper the dose up by bringing NPP in as you go n titrate GH up.

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[Hilly]

Yes for sure it’s possibly as nandrolone with increase E2

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[Hilly]

I believe either.

Oura ring and whoop strap are the most accurate trackers

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[Hilly]

I wouldn’t over think it. 2 very different pieces of kit in different environments

Your HR is always going to be higher n elevate more if doing cardio post workout.

I would look to keep HR around 110-120b if focus is fat loss

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[Hilly]

You can and will still build muscle for sure. Its just not the ideal environment and obviously things may progress even more if sleep were better but if all is as you say then there is no doubt you will be building tissue

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[Hilly]

Can take it pre , 60g cyclic dextrin on wake slammed , sip 20 ish in car on way to gym and then sip intra during , take insulin as get in car to go gym , then again pwo

If digestion isn’t an issue could the cyclic dextrin be swapped out for a maltodextrin or a dextrose? [/quote]
It can but they are not as effective

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[Hilly]

Thankyou so much guys, I really appreciate the advice, absolute gold ♥️

My pleasure bud

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[Hilly]

Sunday – woke up feeling a little shitty an full of cold today – took some addition injectable glutiothione this morning to see if that helps on top of doubling my vitamin D and vitamin C from TBJP.

Cardio done.

meals – just 4 – the pantomime I took Arilena to was on way longer than I thought and then We made last minute plans with Arilena friends so my day was totally skewed

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[Hilly]

My recommendation would be a full dose PWO as Haider says

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[Hilly]

Agreed , total rest and sleep and slow nice walks , that’s literally all I ever do, I nap on rest days , and I do my walks

Thank you for the response, once recovered from this it opens another question if I start my cut for a holiday at the end of December is bulking still worth doing if it will only be for 3 weeks or am i better off just sitting at maintenance thanks again [/quote]
Im pretty sure almost all of us have now told you your still very lean bud and seem to constantly be struggling to recover so cutting doesnt really make sense based on all of your posts bud

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[Hilly]

I always use 1kcal spray

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[Hilly]

So from a health and digestive perspective having both is improtant and we should always strive to.

However myself as an example if I add to much veg/salad to meals I struggle with food amounts and digestion no matter what I add so I use TBJP superfood once daily and then make sure to get decent amount of fruit in over the day but I do not have veggies with meals –

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[Hilly]

if digestion and kcal intake allows for this then no issues at all IMO

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