[Hilly]

So based on what you are saying I would look to use a total of 200-250mg to cruise on. This is more than enough to keep you feeling ‘good’ while bringing blood work back in line.

What that 250mg should consist of is impossible for us to tell you and would be based on your previous blood work and what you know works best.

for me it would be 200mg test and 50mg primo –

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[Hilly]

so many people I know been getting stung with dodgy under dosed stuff in Dubai I would be super careful – I dont know of any brand that people say is 100% all the time

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[Hilly]

Fully agree with the above – I usually get all clients to check bloods between weeks 6-7 – if all is good we go back on, if not we see either do what needs to be done to address and retest in 4 weeks

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[Hilly]

personally i would go

test – 450mg
primo – 300mg
mast – 500mg –

Engineered supplements. – turbogoline for prolactin – 2 caps daily

I defo agree with Kuba – your BP is a little high for me, I would make sure you are using TBJP vital support full dose and heart care

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[Hilly]

thurs – Rest day

Cardio done

worked most of the day.

Got the xmas decorations out to do Saturday before I get Arilena – she will be so excited to help me finalise the Christmas tree so cant wait for that

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[Hilly]

A journal planner for me is key.

pre bed I lay my next day out.

Meals/
Cardio
steps
training

Work times
tasks that must be done that day
Tasks need doing for the week

then I work at it each day – its really key for my structure and motivation to make sure I get all done plus layout it all out like that helps off load my mind so to speak and helps me sleep to

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[Hilly]

If this prioritises areas you are trying to focus on and uses movements you connect well with then seems fine to me.

I always put biceps at the start of lower in all my UL programming as I feel it just works better for spreading volume but its a personal preference really.

its then just a case of monitoring recovery and performance

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[Hilly]

when i first put a client on this i aim for 4 days a week Training and 3 days rest.

As a progression based on recovery we then look to step to ULR repeat

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[Hilly]

As with those above – 15G daily on wake –

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[Hilly]

Wed – No cardio done –

Busy work day and had to help sort Arilena Mum car out which meant alot of running around I didnt need but thats life.

all meals in

Great FB training session – some good strength increases

Standing machine laterals – x 13F, x 14F – going to switch this out – as I get heavier it is hurting my wrist – shame as I love the machine but it is what it is
Atlantis press – x 13F, x 9F
1 arm preacher curl – x 13f, x 15F
1 arm cable PD – x 14F, x 8F
Bi/tri Superset – 2 x 12-20 reps
1 arm HS row – new movement – x 10F
Dual arm HS row -x 9F
Prime Upper back row – x 10F, x 8F
seated ham curl – x 11F with a drop set
Extensions – x 13F with a drop set
Seated leg press machine as Hip press was taken and I was running out of time – x18F, x 12F with a drop set

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[Hilly]

For me it just sounds like you need a few days off the gym.

I would take 3-4 complete rest days from weight training.

Then ease back into the next 2 sessions and then back into it 100%.

See if this brings things good.

I’d also
Bump food up

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[Hilly]

I would simply switch the exercise out.

I see no need to deload it every thing else is progressing well.

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[Hilly]

Minimum of 7 hours up to 9 is ideal person depending.

Cool , dark bed room
No phone or screen time pre bed
Try to read or do something relaxing

Tbjp dream sleep

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[Hilly]

30 pounds over 24 weeks would be great yes

I do it slowly and start my gaining phase with 1500 cals.

Now I’m on 2400 cals and my weight didn’t go up.

I increased the food weekly for the last 4 weeks and my weight jumped&fell but didn’t increased constantly.

Is it that normal after a fat loss phase ?

I would go ahead with this approach and still increase my food every time my weight stalls, right ???[/quote]
It can be yes as the metabolism picks up speed.

I would keep increasing food if weight doesn’t increase for 2 weeks personally.

Sometimes it takes the body time to catch up and settle but it’s case depending.

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[Hilly]

Tuesday – rest day

Lots of cardio in soft play this morning

5 meals in

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