[Hilly]

If your still lean now then I would defo keep pushing for that 8-10lb over the next 10-12 weeks for sure.

Dropping down to a cruise dose of 200mg seems fine if thats he route you want to take.

what to do during the cruise very much depends on how the cycle ended in terms of body Comp – how performance has been and how you feel in yourself.

If everything is good, you just feel a bit beat up you could pull back and rest up a little – Drop volume down and hold the new weight for 6-8 weeks – re asses bloods and then decide were to go from there.

the idea of a cruise is to get bloods etc and all health markers back in line alongside IMO leaving your body comp n the best position possible for the next cycle phase – I see no need to cruise for 15 weeks unless blood work takes this long to look good which I doubt when running 400mg test only

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[Hilly]

Meal 1 3 whole egg 100gr cuncumber

Meal 2 200gr chiken 100gr oats (pre training)

Meal 3 200gr chiken 100 gr oats (post training)

Meal 4 200gr chiken 100gr carot 100g zuchini

Meal 5 200gr chiken 100gr carot 200gr zuchini

5 l water a day2 gr vitamin c 1 multivitamin 3

00mg magnesium 1g metformin 40mg telmisartan 14gr cocoa powder 125mg test e per week

I am 87 kg 165cm i try to do an agressive cut to prime my body for a bulk and restor my heath marker .

So im with Clare here.

Meal 1 – add in some wilted spinach
Meal 2 – leave the oats but soak them for 1-2 hours before cooking.
meal 3 – Switch for Cream of rice.
Meal 4 – switch out the carrot for spinach
meal 5 – switch out the carrot for broccoli or green beans but make sure these are steamed well.

I would also switch up 1-2 chicken meals for turkey or white fish personally –

I would prefer to see a red meat meal in there 2 but this is very much based on digestion etc

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[Hilly]

Tuesday – Weight 216.5lb – slowly climbing here and just as I want to see.

Look is still Nice and lean. – just getting a little rounder/fuller –

Arilena actually slept great – she woke once at 1am and wanted me to get in with her which I did and then she slept till 6:15am – this allowed me to get up at 4:45 as I would normally – get some work done, cardio done and meals sorted which made the day so much better.

She was also in such a better mood as she wasn’t tired all morning.

Rest day today – We played in the house and did some fun stuff till around 11:30 – then hit soft play with my Mate and his little boy.

Then swimming at David lloyds before heading home for tea and bed.

Fingers crossed we have another night like this tonight although she did not go to bed as well as she did last night but we shall see

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[Hilly]

noted on strength coming back good in recent session –

That TSH is very high tho bud and would indicate a potential thyroid issue so I would be looking to speak to my GP and getting referred to a specialist

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[Hilly]

Urea and creatinine after often seen as high in individuals blood work that eat higher protein amounts and supplement with things like creatine so this wouldn’t concern me at all.

The low t4 could be an issue – what was free t3?

i would want to look at bringing prolactin into range – looking at vitamin b6 P5p 200-300mg meal 1 should do the trick

Thanks Peter

T3 was 3.7 pmol/L (3.1-6.8)

Cycle i ran was my first time using t4 didnt think it would suppress my natural t4

Definitely will follow your advice on prolactin.

[/quote]
it may simply be the diet that has surpassed your thyroid bud – this is a very normal outcome.

I agree with Ryan on adding the Kelp

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[Hilly]

It depends on a few things for me.

how low food currently is
How performance has been at the end of the cut
how truly lean you are.

This would dictate how much I increase food by – usually its 2-300kcal on both training and non training days but this can vary quite not based on the above points

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[Hilly]

personally in this situation i would not be ending the mini cut here.

I would continue on the diet for 1 more week post weekend away were you are off plan.

I would then slowly taper kcal up for the 2 weeks pre holiday – 200kcal to both days – from carbs based on were your macros are.

I would monitor what this does to the look and performance over 2 weeks as well as how weight trends up.

From here I would then go on holiday – come back and asses if any damage was done –

if you seem to gain loads of weight post weekend away I would be personally inclined to just push the diet into the holiday and get as lean as possible for this -see if any damage is done while away and fix this before moving to your reverse out

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[Hilly]

Remove the foods likely to be causing the issue – usually dairy – gluten – eggs

Make sure fluid is high 5L plus

make sure your getting enough fibre in –

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[Hilly]

Monday – No cardio done as Arilena was up early however she did sleep much better so we could be getting some were with this.

All meals in

Trained arms

Rope curls to head SS with rope PD – 3 x 12-15 reps
EZ cable curl – x 8, x 8, x 6F with 2 drop sets
EZ OH extensions – x 8, x8, x 13F with 1 drop set
1 arm DB preacher curls – x 8, x 9F, x 13F
1 arm Tricep PD – x8, x 8F, x 11F

EZ cable curl – 2 x 21’s
EZ cable push downs – 2 x 21’2

Abs – 3 x 12-20 rep leg raises

Cardio – 10 minutes on stairs – 30 seconds fast, 45 seconds slow

All meals in – will go over food changes 2moro as we continue to bump food up

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[Hilly]

what were your free t3 and free t4 numbers – As TSH can swing quite a bit at times.

When was the last time you took some straight rest days – 3-5 days out of the gym?

how long have you been growing for?

Could you be poorly ?

where are your hormones at ?

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[Hilly]

this still wont load – Can you type out please

Suddenly started getting headaches on holiday, instantly i tried to hydrate more.

and aircondition made me get flue symptoms. Now pissing all night and sweatinf when sleeping. I instantly thought i had thick blood/high blood pressure or crashed estrogen but thats not the case at all. So i went for a blood test instantly.

Blood pressure was 120/60 and hematocrit was 0,45.

Progesterone is 0,08 ng/ml ref is 0,20-1,40 – so this is very low and actully this can explain why im feeling shit?

Estradiol is 30.20 ref is 11.20-43.30

Testosterone is 52, ref max for the lab is 50

Free test is 79,85 pg/ml ref is 15.00 to 50.00

Prolactin is 174.200 mIU/mlref is 86-324

[/quote]
Bloods look all fine to me –

if the ref on bloods only goes to 52 then its impossible to tell how well your testosterone is dosed.

I would however also agree id expect free test to be higher here.

All else looks fine –

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[Hilly]

Yes iam fat like 30% body fat i take 250mg test e i train 5 day a week only 8k step a day diet 50%clean and now i want to diet and lose body fat i found 55 hematocrit can i still take 250mg test and and do an agreesive cut to prime myself to a good bulking phase?

Are you out of shape?

Do you eat a lot of high sat fat meals?

What cycle are you running if any? Are you at the end of a big push or no?

Have you had bloods done before and had these sit high before or is this new?

[/quote]

Yes a diet is going to help here – so pulling back.

You probably need to change your habits when you aren’t dieting too to bring a little more mindful of edging more on the side of “clean foods” rather than going with a 50/50 approach as this will always bring negative returns with your bloodwork

And I would add in the vital support to aid with this – keep it in consistent, the entire range from tbjp will help you a lot especially with keeping any androgens in [/quote]
Fully agree with Meg here

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[Hilly]

Sunday – Cardio done

Rest day from training and most of day spent with Arilena – forgot to take weight as let myself sleep in this morning as was much needed.

All meals in – Free Meal was 2 x burgers with chips and a chicken burger from McDonalds

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[Hilly]

Sat – Drove back from Derby very early – Cardio done and trained back in David Lloyds.

Again a very good session – pumps were nuts, Strength was good and no niggles

Rope Pull over – 3 x 12-15
Overhand pull down – x 8, x 8, x 9F
1 arm HS pull down – x 8, x9F
Seated upper back row – x 8, x9F, x 14F
1 arm Cable lat focused row – x. 8, x 8F, x 13F

Cable V grip row Superset underhand pull down – 2 x 15-20 reps

Abs – 5 x 12-20 rep leg raises

10 minutes on stairs PWO

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[Hilly]

What range you prefer e2 in off season and prep?

Monday. -Weight 213.3lb –

Trained arms this morning – No cardio done due to Arilena sleep still being off and then up super early. Im simply prioritising getting a decent amount of sleep and her getting that she needs over cardio which Is a must until I manage to rectify the situation or she simply gets over this spell and back to sleeping through the night.

Trained arms and was a good session.

Rope curl to forehead SS with rope PD – 3 x 12-15 reps. -last one to failure.

EZ bar cable curl – x 8, x 10F, x 8F – same weight

EZ bar Cable triple extension overhead – x 8, x 11F, x 8F -same weight for failure sets

1 arm DB preacher curls – x 8, x 9F, x 13F – Work and back off.

1 arm tricep PD – x 8, x 10F, x 14F – Work and back off

Close grip cable curl SS with V grip PD – 3 x 15 reps – last 2 sets hitting failure

Abs – Crunches SS leg raises – 4 x 15-20 reps

10 minutes on stairs PWO

I felt a little bloated and watery post training – I had to use Sourdough for my pre gym meal and to obviously didnt sit great,

Food bump.

Meal 1 – oats to 75g

meals – 2/3/4/5 – all have 50g carbs in from either rice or sourdough or potato depending on food prep and eating with Arilena.

Meal 6 – Carb free pro/fat meal such as steak or salmon giving 50g protein and 20-25g fat

im really focusing on eating meals with Arilena and working on her food choices so this plays a part in my meals for the half of the week she is with me.

Cycle still as is.

460mg Test,

EQ now in 300mg –

DHB – 150mg

Mast E – 300mg

Adex. 0.5mg twice a week last week, this week and next while Eq takes effect and brings E2 down into a better range

GH now – 2.5iu pre bed every day – 2.4iu pre training on training days. -going to bump this to 5iu as we go

[/quote]
hey – I prefer it were ever the individual feels best at

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