[Hilly]

Monday – No cardio
all meals in

as usual time restricted today so trained in a local gym – decent workout -nothing logged.

Standing DB laterals – 3 x 8-12. Last one to failure
Seated Db front raise -x 15F
Standing Db curls – x 13F, x 9F
EZ bar cable push down – x 15F, x 11F
Ez bicep curls – x 14F
OH rope extension – x 17F
Overhand Pull down – x 9F, x 7F
1 arm DB row – x 11F, x 6F
Chest press rest paused – x 11/6/3
Extensions – x 18F with a drop set
Adductor – x 14F with a drop set
Split squats – x 14F, x 9F

Decent workout and managed to get it all done in 90 minutes.

From next week this wont be so rush, with me always being at shows on Sundays lately I loose some time with Arilena on a Sunday so I refuse to loose to much on the Monday.

However as of 2 weeks time I will be dropping her Wednesday nursery morning as she is starting school nursery so I will get even more time there and there is only 1 more show to go to for the season so will have lots and lots of time with her leading into Christmas which I cant wait for.

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[Hilly]

yes 100%

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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

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[Hilly]

I would take your weight in lb and times by 15 = 2700kcal.

I would aim for 200g protein per day 800kcal.

300g carbs

77g fat

Or there about and run with this for 4–6 weeks. Watch how your body responds and then monitor this over time.

Training I would recommend watching the education sections on here. Look to a full body split or U/L

Make sure your getting the food in over ideally 4-5 feeds per day.

if you feel you want to loose more fat increase your output through cardio and movement/steps during the day.

Appreciate the advice! Makes a lot of sense, and I’ll start working on the diet plan you suggested. Only thing is, I can’t get into the U/L section in the education for another 6 days. In the meantime, could you let me know what kind of cardio I should be doing and what heart rate I should aim for to burn fat without losing muscle?

Also, if you don’t mind, could you throw in a more detailed diet suggestion or a sample meal plan? That’d really help me get started. Thanks a lot!

[/quote]
Cardio – 25-30 minutes steady state on wake pre any food is my presence – HR 110-120BPM

Haha no I cant really do you a meal plan bud – thats something you need to create yourself based on foods you like and how your schedule looks or you hire and pay some one to do it for you.

it should be pretty easy tho –

Eggs/protein powder/oats/bagel /
chicken/fish/rice/potato/bread if digestion allows
chicken/fish/rice/potato/bread if digestion allows
Steak/salmon/rice/potato/past
greek yogurt/protein shake/nut butter/dark chocolate

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[Hilly]

I would always want a protein feed 90-120 minutes pre workout – base this on digestion and were you feel best when working out.

For example if I eat to close to training my session sucks were as others they are totally fine.

I would then have 20-25g EAA straight before training

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[Hilly]

Hey Jonas.

Can you upload this using google drive?

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[Hilly]

This all sounds pretty sensible to me.

Only changes I would make – keep in the fasted liss 0- reduce total step count to 10-11k – maybe reduce the morning Loss to 20-25 minutes but for me I do prefer it kept in daily or most days as I find my Digestion and day to day well being just better when its there as do almost all my clients.

I would asses scale after 5-7 days as your taking things very carefully and the scale may well still dip (more than likely will IME) and then look to bump food again another 2-400kcal on training days and 200kcal on rest days.

IMO you want to get out of the deficit as soon as you can while keeping as lean as you can but getting out of a deficit is key

So I’ll reduce overall step count and just keep a morning fasted walk to replace the liss cardio that helps hit the step count rather than being a programmed cardio session along with adding my cal back in for a week.

Then would I add more calories after this week that move me to strictly maintenance or is that week good enough to move into a slight (200) surplus without gaining fat coming out of my deficit?

[/quote]
its impossible to say exactly – I would just monitor composition and progress and make 2-300kcal increments when things slow down

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[Hilly]

You really want to average this out over the day.

I usually put all clients that train hard and are focused on Perfomance and physique improvement on 1g per Meal plus 1g pre workout and then adjust from there

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[Hilly]

Hi Hilly – thanks for the reply. All good now I was just stressing for no reason 🤣 not sure why but these last few weeks of dieting if one thing goes slightly not text book and as planned I lose my mind. Funnily enough I’ve never ever been like that in my life and been more whatever happens happens and a bit more laid back.

Only variable that changed is that on that particular Friday I was up at 4am instead of the usual 8am.

Weighed the next day and it all even back out again.

haha its pretty common towards the end of a diet phase were you are pushing harder and leaner than you have been before.

The best advice I can truly give is to not become so focused on the scale that you disregard all else.

I spent way to long doing this – way way to long lol

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[Hilly]

Im a fan of EQ and as long as you get on with it its a very good drug IMO.

So I would first run with 600mg test and 300mg EQ –

get bloods done at week 6 – Asses were this puts your E2 and how your blood work looks in general.

If all looks good then you can adjust the ratio of drugs based off were your E2 is and were you prefer it to be/feel the best at.

if you want to run it for 16-20 weeks again blood work depending I see no issues with that and do so myself with 0 negative impact on bloods in comparison to any other drugs

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[Hilly]

Thank you for your answer Hilly, appreciate it. I defo will do bloods first and post results here as well and then go from there.

My pleasure bud

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[Hilly]

Another Rest day today –

No cardio done as was up very early working with clients competing.

was at the show till 2pm and then drove the 3.5 hours straight home to get my little girl. She went to bed at 8:30 and then currently working till late.

5 meals in – all good ones and on plan so not a bad day all things considered

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[Hilly]

Cycle for next 8 weeks

600 test

300 EQ

600 Mast

Pre gym – 4 weeks test Susp

4 weeks oxy

Gh – none currently as I’m coming to the conclusion there may be a link between this use and some ED issues I was experiencing so am currently trying to figure if this is the case

Hey man, followed for a long time

So I know you’re a fan of mast and test always together. So I understand the eq managing the e2 and the addition of mast. Is mast just pushing the total mg up?

Curious this setup versus say 300mg mast with an extra 200 test 100eq for example.

Interesting note on the GH and the ED, be curious to hear more ont his. [/quote]
Hello bud.

So the mast is there because it tends to reduce potential sides from higher E2 and it increases free testosterone.

Im trying to grow and thus IMO having E2 on the higher side is better than the lower side. However once mine starts to trend up I do tend to get some slight gyno in my right Nipple and also hold fluid.

So the aim here is to use Eq to keep E2 down some what and then use mast to prevent any sides as well as increase free test levels alongside increasing the total load.

I do reckon I can drop the Eq down further to 200mg or even 150mg and then up the mast further.

Over time I am finding High mast with higher test and E2 controlled to suit the individual seems to be very good for lean growth at a steadier rate.

If I was going for just all out growth regardless of how I felt or looked then I would be using nandralone without a doubt as I do with clients but for me now im in no rush and need to feel good and stay on the lighter/leaner side for general productivity and chasing my daughter around.

However based on the first 4-6 weeks of this and what bloods come back at instead of decreasing the EQ and upping the mast I may well drop a low dose NPP in and drop the test suspension out.

Im using this phase a seeing how much growth I can get while keeping total AAS load at a certain level and playing with compounds to change the way the layout of drugs is. a little to complex almost I would argue but its how I keep myself amused and have fun 🙂

So far im defo feeling that it may be the issue with the GH but its to early to confirm

for some reason over this last 8-12 months I have been suffering were getting an Erection is no issues at all but at times it just seems to randomly drop off and this is even when Cialis or V is at play which has been mind boggling me as its not something I have suffered with before ever.

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[Hilly]

So look at an intensity technique/set extender as adding more volume.

So I wouldn’t only do this if I was looking to add volume to a muscle group that needed it to grow potentially.

so if your focus is on chest – you may add a rest pause to incline or flat press. For example

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[Hilly]

Stretching and deep tissue may well help.

How much weight have you gained whole trying to grow hamstrings? How much bigger are you overall.

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