[Hilly]

If you don’t eat anything prior to the gym, I’d hydrate well as you’re doing and have a serving of MPS Max before you go, then sip on Sustain during your session. I’d then have a decent carb/protein whole food meal post workout.

Fully agree with this

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[Hilly]

there isnt an upper limit really –

When growing –

Make sure you are getting ample protein – always on the higher side.

make sure you are getting enough carbs to fuel training sessions and recover for the next one.

Make sure you are getting enough good fats for healthy hormonal function etc etc.

After than add the kcal to were you wish that digests the best, makes you perform the best and you enjoy the best

cutting – ultimately as low as they need to go to get were you want to be

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[Hilly]

Clare is spot on here. Pictures would help so we know your current body composition.

Here are the pictures i really loose fat and my love handles are quite big so I’m tryna get to the point of leanness where they wont show that much[/quote]
Clare has made some great points/advice.

Another option here is to take your total BW in lb and times by 12 – start here for total kcal per day as a rough guide.

Maybe look at a 40:40:20 macros split – protein/carbs/fats – trying to get around 1g per lb of protein minimum.

i would make sure to get in 10k steps daily and include a 20-30 minute fasted fast pace walk cycle on wake.

Train 3-4 days per week – full body or upper lower.

Then asses the changes as you go

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[Hilly]

I go away in 2-3 weeks so am running a mini pull back to lean up again for that and then I am seriously considering a Full body run at 3 sessions a week.

This all either work very well or hit my joints super hard but plays well into how I like to adjust my training over the year – ive been on this lower volume body part split most of the year and alot of last year now – hitting legs/back/arms just once per week and chest delts twice,

Fact is my legs and back are decent enough – obviously need to be bigger but I do need more delts/chest and arms to balance things out and just create the look im wanting.

So im thinking an full body run for 12 weeks may work well – its not something I have tried and TBH Jordan has posted that much about it im like – well fuck it why not.

Im a big fan of U/L – this just takes my frequency for all right up from were it has been into the growth phase and its this huge novel stimulus change that I am a fan off.

Ill then revert back to a. Higher volume approach come early next year for the next stage

Will continue to think on it

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[Hilly]

Wednesday. -No cardio on wake done as was with Arilena this morning until my mum came over as she couldn’t go to nursery due to her foot injury. Bless her

All meals in

work all done.

Trained delts/chest – Was a decent enough workout – Switched thing around a fair but.

Stand Db laterals – x 8, x 8, x 9f, x 16F
Bent over DB rear delts – x8, x 15F, x 10f
Seated Db front raises done together – x 8, x 14F, x 12F
Cable Y raises – 4 x 6 reps with 8 second rest between – never letting go of cables.

Pec dec – x 15, x 8, x 16F, x 12F
Chest press x 8, x x7F, x 13F
Dips – x 8, x 18f, x 12F

PWO cardio – 15 minutes on stairs

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[Hilly]

If ldl is high during contest prep 4 weeks out, should i introduce heart care now or wait until after competition?

Introduce now and keep in year round for me.

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[Hilly]

Try uploading them to a google drive n posting link ?

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[Hilly]

Tuesday – rest day

Cardio done
All meals hit

Full day with Arilena. Nothing else to report

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[Hilly]

Having used all the versions and studied the in depth at uni – creatine really is creatine IME

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[Hilly]

Main things to watch out for.

increase in E2 and the usual sides – water retention – gyno – dip in sex drive/erection issues.
Mentally – decrease in mood – more emotional or down.

personally for me I feel great on it as long as E2 is controlled but have some clients that get effected quite bad mentally

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[Hilly]

So I would alter this.

End of cycle – cruise on 200mg test – 8 weeks – use this time to tidy up – bet bloods done week 7-8
all good then move to next increased dose and back to growing for 20 weeks

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[Hilly]

Monday – Weight 220lb – – running a slight pull back now as I go away in 3 weeks and am going to do a reset – See were I look with 10lb off and will then go again.

Cardio. -30 minutes on wake.

Food pulled back to 200g carbs on T days and 150g carbs on R days –
GH upped to 4.5iu R days and 6iu on T days.

Today was arms with a little delt and chest.

1 arm cable laterals – x 8, x 8, x 12f, x 8F, x 20f

Rope curl to forehead SS with rope PD – x 12, x 10, x 12F, x 9F
EZ cable curl – x 8, x 8, x 12f with a drop set
OH Ez bar extension – x 10, x 10, x 14F with a drop set
1 arm DB preacher – x 8, x7F, x 14F
1 arm Tri PD – x 8, x13F, x 8F

Seated chest press – x 10, x 8, x 8F, x 14F

Calfs – x 8, x 8, x 10F, x 14f, x 20F

Job done – all meals in

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[Hilly]

Hello matt and Welcome to the TBJP forum.

U/L is totally fine in a deficit – just adjust volume over time based on how you are recovering and what performance is doing as you drop fat.

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[Hilly]

Im with those above.

Id be having a quick easy to digest feed on wake – isolate/cream of rice/coconut oil or nut butter – should be perfect to train on 60 minutes later.

if your not – then make the meal before you go to bed higher in carbs and just start your intra shake on way to gym – EAA/carbs etc.

Most important of all is to make sure you are fully hydrated for early morning training – I would be wanting to a litre of fluid minimum in and 1.5g sea salt before I left the house then another 1.5l fluid and1g sea salt or more around training window

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[Hilly]

Travel cool box for the win if you drive there – these plug into your car and also socket in hotel room – one i got was like 70quid from a camping place. Can just wheel it along like a suitcase 🙂

Can then prep all your meals no issues.

If not then its about finding a supermarket local were you can buy cooked meat/fish and use things like couscous/instant oats were you just need a kettle or micro rice if access to a micro or pitta/wraps etc etc

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