[Hilly]

Defo agree with Jordan here –

Also what is your current body fat level like

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[Hilly]

I still always aspirate when I can

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[Hilly]

I would like to know if doing IM every day would be an issue? I can do IM with an insulin needle, since there is not much fat at the inj. sites.

totally fine and many do this

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[Hilly]

Friday – Cardio done
Trained at David lloyds as very pushed for time today due to work.

All meals in.

Training – FB and third session of the week – body has handled things pretty well but obviously m not log booking yet and looking to push new numbers each session. Enjoying the sessions also.

All exercises done with 1-2 warm ups

Cable laterals – x 13F, x 9F,
Rope Front raises – x 15F, x 9f
Dual cable curls – x 14F, x 9F
Cruxifix PD – x 9F, x 13F
Smith bent over rows – x 5F (over shot here as forgot straps) x 13F
V grip pull downs to chest – x 13f x 7f
Chest press – x 13f, x 8F with a drop set
lay ham curls – x 9F with a drop
1 leg extensions – x 12F, x 7f
Leg press machine – Feet close – x 9F, x 18F

tad lower volume due to time and it being third session of the week – just to see how held up over the week – Normally this session will be in ultra flex on a Saturday but its my little girls birthday party this weekend so I cant go

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[Hilly]

I’d go with one cap per 50g carbs taken around 15 mins pre Meal.

The Digest Pharma Pro would be a good addition to support digestion too.

Agree with this

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[Hilly]

Can i ask why you are checking Post cardio?

Its very possible that due to being dehydrated post cardio your BG is spike or if its hard cardio then for the reasons Sara mentions

I eat my meal one 20mins post fasted cardio and I have been advised to check my glucose levels before each meal…

I have been advised I should be below 5 ideally before each meal and as am not I am slightly insulin resistant and sensitivity isn’t good.

Is this correct?[/quote]
in reality yes we should see BG coming down to close to 5 or under prior to the next meal but there is alot that can factor in to this and its a very OTT thing to check that can not be a clear indication of all that is ongoing.

its not something I have ever done personally due to the amount of variance that can come into play

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[Hilly]

If you are truly training to 0RIR then as J says you are simply very fit.

Is this the case even when you do squats or deadlifts –

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[Hilly]

if you are doing Upper 3 x a week then I would limit work sets per body part to 2 per session initially – total volume one the week 6 sets.

So I may do

Flat chest x 2 sets
shoulder press x 2 sets
Tricep compound x 2 sets

Presuming you then have back following this were I would be doing 3 work sets

9 sets per workout if doing 3 x a week – if I was doing Upper just twice I would have a little more volume than this.

However it all varies based on what you can recover from and how you are progressing when trying this out

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[Hilly]

If this is what your schedule allows then it looks fine by me.

just Make sure your PWO meal as some sustainable carbs in IMO – so here I may opt for rice/Cream of rice with some fats in to slow digestion a little and not just the COR etc as you then have a decent spell without food.

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[Hilly]

so for most of my clients and myself I have no issues cycling for 16-24 weeks as long as health markers are good and correct health supplementation is being used. These dictate all.

So you would be fine to carry on longer if blood work shows all is ok.

I would really suggest you take TBJP vital support and love heart as a minimum but if looking to do extended cycles the TBJP love heart is a must IMO and better than what you currently use by a fair bit.

Dont forget Hilly10 will save you some money when ordering :))

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[Hilly]

so as max says the only way to confirm is to aspirate and if using a normal needle I always do. If I am using a slin pin I dont tend to then when doing small shots not as deep.

Some labs just use a thicker oil than others – its not an indication of anything really

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[Hilly]

your injection sites dont make much sense to me – they sound like IM injection sites??

If your lean lean there wont be enough fat in those areas

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[Hilly]

thursday – rest Day

Cardio done plus some stretching
Physio done
all meals in

We go again 2moro

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[Hilly]

for me in these instances I would remain with what you are doing initially FB to track that strength etc starts to progress from we’re it was now your moving into a surplus –

Once you establish this and see progress I would then look to switch training approach – im very big on making sure what I am doing is having a direct effect and its hard to do that if you shift training as soon as you come out of a deficit.

However as with everything this is just personal preference/opinion

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[Hilly]

These are so hard to really give definite answers to.

Your exercise selection looks good IF it all connects well for you.

the volume looks sensible to me if it allows YOU to progress in the gym and recover well.

So if your growing and getting stronger then it’s all good.

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