[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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[Hilly]

Jordan has as usual covered all.

for alot of us over time we have come to find that higher protein does seem to work better for most there is no doubt about that and thus why the calculator represents this.

Then its about finding out what macros set up and meal balance timing suits you best alongside using a set up that you enjoy and makes you feel good over the day as well as means you can adhere to the plan 100%. These factors for me alot of the time over rule all else

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[Hilly]

yeh i will echo above – if it seems to digest fine then it is fine.

I find for most it doesnt but if your fine then no stress at all

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[Hilly]

Im Defo with J here.

outside of a prep setting most people can get very lean indeed on very little drugs unless they hold way above normal muscle mass.

I often diet clients down to what we could call a solid lean state – 10% on a elevated cruise – circa 300mg with no issues at all and then move to a cycle as we grow.

Now if trying to push leaner than this then you will want more drugs.

So for most I like to keep the drugs higher when growing to maximise the environment but it can differ depending on that persons circumstances – how fat they are – were they are trying to go within 6-9 months etc etc

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[Hilly]

Sunday – Rest day again today and a full day with Arilena.

All meals in

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[Hilly]

Sat – Weight 220lb

cardio done

Rest day – all meals in. – out for food tonight – lamb and salmon with rice and naan bread.

Rest 2moro as full day with Arilena – back to it Monday

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[Hilly]

Sleep – firstly address your sleep schedule more than anything else – as at your age you really shouldn’t be having sleep issues at all.

Are you avoiding screens pre bed.
Sleeping in a very dark room
cooler temperature
Maybe try reading pre bed.

in terms of the total basics in assisting you getting bigger – a good whey protein and creatine is IMO all you really should need at 17 plus lots of food and hard training. Maybe a carb powder to help you get some fast carbs in pre/intra/pwo if struggling to get enough food in.

A good quality omega 3 is also never a bad idea

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[Hilly]

I would say there is a benefit to making sure your thyroid is running as effectively as it can in a surplus when looking to push food higher and higher for sure.

There is also definitely a positive effect to protein turnover I believe. Scott Stevenson advised me to do so and has done some discussions/podcast on the real science benefits behind it if you care to look in to that.

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[Hilly]

As Kuba states and we have said in other threads – always pick exercises that YOU connect best with.

I always felt better with a smith squat one a barbell squat in terms of connection and pump during training and soreness the next day so was a no brainer to smith squat for me.

this is how I look at every exercise

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[Hilly]

when running U/L I do prefer 2 cycles.

Personally as I said in one of your other threads I would go with 1 work set first and then asses progress and recovery over time 0 maybe adding a second set were you feel its needed –

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[Hilly]

Have you not already done 2 threads on this – im sure I have already answered this In one thread and several others answered in another ?

I presumed the was a third replica ?

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[Hilly]

Friday – cardio done and all meals in

Trained back with a client –

Cable pull over – 3 x 10 failing on last set
Overhand PD – x 8, x 9F, x 12F
Chest supported row – x 8, x 8, x 8f
1 arm PD – x 8, x 14F
1 arm seated prime row – x 8, x 7f, x 14F
Seated prime Upper back row – x 6F, x 12F
V grip cable row – x 16f, x 12F

Very very good workout. No niggles, all felt good

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[Hilly]

ALP is elevated showing some mild liver inflammation this is most likely due to recent alcohol consumption this is not

concerning

HDL ratio is slightly elevated this can be improved by increasing HDL levels via supplementing 500MG citrus bergamot

daily

Testosterone level is a little on the lower side recommend discussing with your doctor about increasing steroid cream

dosage

Total PSA is elevated this will need monitoring concern starts when levels reach 4

Folate is low this can easily be increased by supplementing with methyl folate

HDL result was 4.12 range ratio is 4.0

I would look to add in 5g of TBJP omega pro and also TBJP love heart – these will cover all the above

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[Hilly]

Hello mate – well – physically it was a really good cut – and no matter what people say or what you think : when you are fat free it goes also on the face and facial features as well hold fat and water in the face as well – so normal your face is changing 😇

So you should not listen to them are they are not into BB, but for us : your face was totally fine, and you were not skinny but quite lean – which is a super great achievement!

I think physically you are in a super great postition to slowly reverse into a growing lean phase ! But also will make good to your mind – cause I think you have reached the point where your mind is not at the right place anymore and you lost objectivity also.

Congratulations still for this physcial achievement, it’s not easy and you did it ✨

Thank you I appreciate that and thank you for that information that will help a lot.

I am eager to get bigger and stronger but again want to be leaner and I am not struggling to lose weight at the moment I am locked into a routine so if you think I should push too 160-165lbs another 5-10lbs I can but if you think I will benefit from pushing calories back up I’ll also do that.

Thank you I appreciate the kind words [/quote]
No mate – based on your threads and repetitive questions – moving to growing makes the most sense

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