[Hilly]

I defo feel a benefit personally and see it making sense on paper to use year round and have done for quite some time.

I take mine pre cardio year round – 300mg using Engineered muscle twin turbo currently.

In a diet phase I will then use pre workout also as I do see a boost in performance endurance when using it this way

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[Hilly]

the protein intake looks very oddly laid out.

Meal 1 – just 25-30g protein
meal 2 – same
Meal 3 – circa 50g protein
meal 4 – 18-20g protein
Meal 5 – possibly 60g protein

whats the reason for this – I would want equal amounts of protein from direct sources per meal –

So for example 45g protein in each meal coming from your protein source

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[Hilly]

The plan is to stay on this total dosage for 7 more weeks. Go to 300mg total for 6-8 weeks, get bloods and begin a push up if everything is where it is needed to be. Does this sound reasonable? Am I needing to go down to 300mg if I get bloods after these 7 weeks and if they look solid? This is just a weird bridging period and I’ve never had to deal with a situation like this.
Also I have primo on hand. Should I make the switch? I assume this will be based on the answer from the questions above.
If switching to primo, and keeping dosage at 800mg total what ratio would I run?

it certainly sounds reasonable.

If bloods are totally fine then do you need to go down to 300mg? Arguably know but it would still make sense to do so. Staying on constantly cycles is no good long term.

If wanting to hold at 800mg total then I would personally do 500mg test, 200mg primo and 100mg mast and see were this would put your E2 – as J says most would need the primo to control E2 but this is very person depending.

again if I was on 1400mg now then I would simply do 500mg test, 300mg mast and 200mg primo – and sit at 1000mg but if your fixed on this 800mg number then previous is how I would split it but I wouldn’t be backing down to 800mg from 1400mg in this situation but thats just me as the cycle would flow better split 500mg test and 500mg of mast and primo IME

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[Hilly]

So it’s not carbs its self that will

Impart the insulin sensitivity it’s more so your body fat and food over time

Fats will have literally the same impact

Ultimately its calories once you get past a certain point you add more fats when you struggle with more carbs or you simply feel better with more fats – again depends on person

Carbs are always going to be primary fuel source for performance, so prioritise them always

Key to protect insulin sensitivity is a slow rate of gain and not adding a lot of food

At once or over eating

Fully agree with Kuba here

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[Hilly]

Thank you all for the help on managing weight gain and cal increases. I was also wondering for the initial increases to get out of the deficit how I would go about assessing how fast to add and when to add per week if i’m still in a deficit (based on calculated maintenance from recent weeks) but weight is going up from water and extra food.

After the initial change in food I track for 5-7 days n asses look , feel n scale.

If there is little change I’ll bump again n keep repeating this process.

How often to make changes is person n situation specific

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[Hilly]

I agree with this to.

At 6 weeks out you should still be pretty fresh n just able ro roll
Into a growing phase.

Clen I would do 2-4 weeks at 40mcg EOd
T3 leave at 25/37.5 based on bloods until food is in a good spot n you move to cruise

For me I would either be wanting to run a cycle I know that is effective and maximise growth or come down to a cruise

If you were running 1400mg total n are wanting to keep cycling personally closer to 1g or dropping to a 300mg cruise

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[Hilly]

Tuesday
Rest day
No cardio

Tennis / soft play / park / scooter park

Busy day
All
Meals in

Nothing to report

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[Hilly]

Some vegan protein powders are terrible both in terms of the ingredients and macro profiles but some are very good.

TBJP vegan whey is by far the most superior IME – I cant use any whey based products at al really and have literally used every vegan protein there is and there is no doubt overall the TBJP is superior to all

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[Hilly]

Every one has an individual response to drugs.

150mg would usually put people at the very top of normal range.

So if you are injecting the full amount once per week and didnt jab for 6 days I would expect high than this.

if your injecting smaller amounts more often and have only injected say 50mg 6 days ago then this would possibly be an expected reading. Its very hard to say.

The primo is to much for this dose of test and crashing your E2

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[Hilly]

Firstly congrats on getting to the stage for the first time and I hoped you enjoyed the process.

Second I am glad to see you have stopped doing what the current coach has suggested food wise as those numbers etc dont make alot of sense to me last all.

1 – I dont like the huge swing in T to r days at all. I would want about a 5-600kcal reduction max on rest days unless there is a specific reason for this.

2 -once you need to increase food in general I would add 2-300kcal to both T and R days evenly – Unless again you find you need a smaller increase and feel Rest day food is in a good spot at the time and then I may just add 300kcal to Training days but as your only training 3 days a week this is a very small increase for me. So I may go 300 and 150

3 – I always prefer to keep some morning Liss in for all clients – even if its just 20 minutes on wake I feel this is a great way to start your day and get digestion moving properly and the mind/body woken up. It seems to just make the day run better for almost every one.

4 – Personally for me if I need to De load I prefer to just take full days out of the gym

Thanks Hilly, appreciate you replying to these🙌🏽[/quote]
My pleasure bud

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[Hilly]

I agree here also – your rate of loss seems fine to me and progress seems as we would expect in general

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[Hilly]

Most of the time for Bikini clients I tend to run high days in the lead up to the show and then track the look and weight daily for the next 3-6 days and see which day they way up looking best.

I then repeat this for show time

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[Hilly]

Protien feedings are every 2-3 hours , so time it based on your meal before

how much protein should i be feeding every 2-3 hours ? i’ve been doing 50 g every 4-6 hrs [/quote]
40-60g based on your total daily requirements

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[Hilly]

IMo you can still grow a little further from here for sure. I would be happy pushing up another 6-8lb from here before coming back down

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[Hilly]

I have spoke to a well known coach whose clients have been using it with very good success he says.

Dosing twice week.
No BG issues etc

So I do intend to try it at some point

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