[Hilly]

great work buddy – just keep doing what you are doing and get a little leaner IMO before you then move to a long and steady growth phase.

Focus on everything as the others have said, your way off wanting to pin point areas

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[Hilly]

Sounds like your working this out all very well buddy.

I would have protein as a minimum of 1.25g per lb personally so bump this a little.

Also if your content seeing a 2lb per month increase, performance is good and body comp is holding super steady then this is awesome. As patience is key in this game and that totals 24lb over the year which is more than sufficient.

Some/most are just in more of a rush to see the scale move but if your natural and all is progressing well then I would keep as you are

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[Hilly]

Monday – another rest day today. -Wanted to go train but due to work and stuff at hotel with check out just couldn’t.

Been for a walk but thats it. – kept food clean today – 3 large protein based meals.

travel tonight is brutal – will land in Manchester 3am and then drive home.

Got tuesday at home and then fly to Spain Wednesday so eating is just going to be poor again –

This will signify a true 2 week break from all which is the first in as long as I can remember but wont kill me for sure just hurts a little mentally at times but between trying to enjoy time with Sarah, Arilena and my mates while staying on top of work something has to give so no true complaints.

I will train 2moro and hopefully get a session in Spain so will get 2 full body workouts in this week

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[Hilly]

Fully agree with the above – stick with training as it is so you can monitor recovery and how strength is holding/progressing as you cut.

I would take your time with the cut if its the first time doing one – start with a 300kcal reduction in food and get some cardio done daily on wake – 30 minutes.

Increase daily steps 2-3k on what they are now.

then monitor weight loss and how you look – when things slow – Drop another 2-300kcal daily or increase output.

Rinse and repeat

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[Hilly]

I honestly dont see much from it – Can use with clen on wake pre morning fasted cardio.

I mainly use with natural clients alongside Engineered muscle twin turbo to promote fat loss pre morning cardio

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[Hilly]

Sunday – Ret day

fair few steps today mooching about hotel and on the beach.

Only did 1-2 hours work this morning and then took some chill time with Sarah which has been great.

food tonight and an earlier night. Last couple of nights we’ve had drinks and been up till 1am.

Going to train 2moro and a fairly busy work day.

We dont fly till 11pm so going to be a long day as then got to drive home from Manchester at 2am

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[Hilly]

ok so the blood table is just hard to get head around but I think I have it –

So your test levels seem to swing alot. – as your test level been constant in terms of TRt ?

E2 also swings lot and prolactin does.

This all seems a little strange if you are constantly taking the same dose of TRt from the same place all the time.

from what I can tell outside of this everything looks in range

Im defo with Kuba here – Daily jabs seem to make sense for yourself 100%

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[Hilly]

yeh as per J says – you have an incredible look mate so what ever you have been doing, keep doing that shit. Dont try and think there is a better magical way our going to make more progress when you have already created a superb look.

Maybe prioritise chest a little bit as a thicker chest here would really balance of this look.

Aside from that you look great and very well balanced – it looks like you could do with more ham in the side chest but that to me looks like posing 0- try and tense the glute in that side chest and let that hamstring hang down – will look loads better I feel –

More calfs because we all need more calfs lol

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[Hilly]

show is in may – I would want to be prepping – January onwards.

Based on body fat I agree with the above. I would run a 6-8 week cut now – then focus on driving food pop slowly into xmas with the goal of holding much leaner look.

enjoy xmas etc but be mindful of body fat – use this eat up period to cruise if assisted – get blood work done and make sure you are in the perfect place to prep come January

This is currently what I am doing with several clients – it just depends on were there body fat is right now on if we are eating top or dieting –

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[Hilly]

Also are you doing any cardio – I find even a 15 minute brisk walk/cycle can make all the difference to getting meal 1 in

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[Hilly]

it sounds like you train real early in the morning so on training days I would be

1 – isolate/fruit/coconut oil or nut butter shake – banana and pineapple preferably for me – pre gym
On way to gym – carb powder and EAA
PWO – as you normally would

This is based you training pretty early after you wake.

make sure pre bed meal is heavy in carbs.

Rest days as J says – work on heaver fat shakes – these can make things super easy.

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[Hilly]

Sat – Cardio done out walking

getting in 4 meals a day here – very large protein feeds and keeping carbs moderate.

We trained full body today in a gym 15 minutes away – was basic but lots of good cybex kit in and was a fun session – albeit very hot lol.

All exercises were done with 3 hard sets hitting last one to failure

Seated side delts –
1 arm cable delt – just 2 sets
Overhand pull down
Seated lat focuses row
chest press
EZ cable curl
Ez tricep PD
Glute machine – Sarah wanted to prioritise glutes so I agreed
Extensions
seated ham curls

Done in 90 minutes. Will do another full body Monday. We fly home very late monday night. Im in the UK tuesday and then fly to Spain Wednesday –

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[Hilly]

Hi Tobi

So! Medicines like Ibuprofen are classed as NSAIDS (non steroidal anti inflammatory drug) in which there is some evidence to suggest that using NSAIDs may potentially have a negative impact on muscle growth when taken regularly for an extended period of time. The reason why it can potentially impact muscle growth is through the decrease in the inflammatory response ( as NSAIDS are used to reduce pain and inflammation) and muscle protein synthesis, which both are important for muscle growth and repair.

HOWEVER

The evidence is not conclusive, and more research is needed to fully understand the effects of NSAIDs on muscle growth.

That also being said – using Ibuprofen here and there isn’t going to cause any harm (I preference this with the fact I’m not a doctor, so at the end of the day utilise Ibuprofen as you deem necessary)

I hope this helps!

Super post here – fully agree

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[Hilly]

Echo what the boys have said – daily jabs for the win

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[Hilly]

if you want to get leaner I would suggest doing more in terms of output and not having your food so low. Your only young and your body wants and needs to grow.

I would be upping food to 2200kcal – lifting Upper/Lower 4 days a week and training as hard as you can.

Make sure to be doing other exercise on days off and stay fit healthy – your body will get leaner over time.

i think at 14 years old you should not be kcal restricting at all

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