[Hilly]

Happy Saturday guys, and for me it’s check-in day. I’m only checking in once a week with Nick, I don’t need the accountability, plus, I’m sure Nick is sick of me 😀

I was delighted with the look I had this morning, I’d say the reverse out of this prep is going really well.

I’m sitting at 252.2 which is actually 3lbs lighter than my stage weight at the AO Spain.

We’ll proceed with another 200cals this week, keeping cardio the same.

I go to Ibiza next Saturday, but I have zero intention of going the usual Ibiza mad – famous last words!

Have a great weekend guys!

I hope these are famous last words and you celebrate your 30th and that for card in true ibiza style my man haha –

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[Hilly]

I would start in 20mg if nolvadex daily

I would also do this until you get the E2 in a better spot and then you should be able to remove it no issues

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[Hilly]

Hi all I’m new to this group so do not know where to air this question/ advice we seek but here goes …… my wife trains and is currently on private TRT yes TRT from a private clinic along with E and progesterone. However blood work is still showing low range test but obviously with it being a private prescription we can not up it ( the testo gel) as there is not enough and they will not allow …. That being said we going to use fem test and bin the gel . My question I want to get her up to around 2.4 ish on test so would half a mil a week to start 3 pins per week giving around 5mg test E be a good starting point , bloodwork after 6 weeks then move from there depending upon how she responds and levels presented . Thanks in advance

Hi richard.

i would start with 1.5mg twice a week and then re asses bloods after 5 weeks. – I find with clients this tends to be enough to put them in a good spot at the top end of range but every one will respond differently

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[Hilly]

The main key as the ladies have said above is what suits YOU best so if 4 meals suits you best then this will work fine.

However to make this more ‘optimal’ IMO i would prefer 5 meals.

40g protein per meal –
I would want to make sure only 2 of the meals were shakes and the rest was solid food.

I would also not personally use chicken thigh but opt for breast and add in a better fat source such as macadamia/avocado/olive oil or avocado itself.

Ideally I would also like to see some whole eggs in meal 1 instead of the peanut butter personally.

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[Hilly]

Images aren’t uploading for me, so I’ve typed out some of the results. Let me know if there’s anything I’ve missed.

Full blood count was fine except WBC’s were low at 3.59 and so were platelets at 138.

Total cholesterol was 4.18, LDL 2.01 and HDL 1.72. Apolipoprotein B was low at 57 and Creatine Kinase high at 357.

Kidney panel was all within range apart from potassium which was high at 5.71. Liver panel was all within range also.

TSH was 2.09, FT4 20.3 and FT3 6.52.

Testosterone was 15.2, free Testosterone 0.398. There was no estradiol in the panel.

Any advice would be greatly appreciated, thanks.

Hello bud

So this all looks fine to me – CK is expected to be raised as its a sign of inflammation which for us that train hard is always elevated.

the only concern for me if these are UK bloods is that your test read is bang in the middle of natural range. Based on other bloods it looks like these are UK reads.

So basically your have just made yourself mid range natural lol – so your stuff is under dosed some what if you went with 200mg – it should be at least over range – [/quote]

Hi mate, thanks very much for the reply. I haven’t started the cycle yet so these are my natural test levels at the moment[/quote]
ahhh ok my bad – I didnt see the post above and presumed these were on cycle bloods.

Everything is fine then mate as above –

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[Hilly]

Sunday – Cardio done on wake.

trained delts/chest – All meals in- this should of been Thursdays session but again this is the first time ive hit this session properly in the same gym and used my log book.

Cable y raises – x 8, x 9f, x 11F – down here
Cable rear delts – x 8, x 11F with a drop set – down here
Seated Db laterals – x 8, x 9F, x 8f – up in weight used here
Seated Db front raise – x 8, x 11F, x 10F – up in weight here
Seated DB FST4 – 4 sets of 10 reps with 15 seconds between reps

Incline chest press – this hurt my wrist for the third session so im dropping this -stepped back a little on weight.
Seated chest press machine – x 8, x 13f, x 15F
Dips chest focused – x 8, x 15F, x 13F

Seated toe press – x 8, x 8, x 15F, x 12F, x 9F

Stairs PWO – 10 minutes.

Food at baseline today but will increase 2moro

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[Hilly]

Images aren’t uploading for me, so I’ve typed out some of the results. Let me know if there’s anything I’ve missed.

Full blood count was fine except WBC’s were low at 3.59 and so were platelets at 138.

Total cholesterol was 4.18, LDL 2.01 and HDL 1.72. Apolipoprotein B was low at 57 and Creatine Kinase high at 357.

Kidney panel was all within range apart from potassium which was high at 5.71. Liver panel was all within range also.

TSH was 2.09, FT4 20.3 and FT3 6.52.

Testosterone was 15.2, free Testosterone 0.398. There was no estradiol in the panel.

Any advice would be greatly appreciated, thanks.

Hello bud

So this all looks fine to me – CK is expected to be raised as its a sign of inflammation which for us that train hard is always elevated.

the only concern for me if these are UK bloods is that your test read is bang in the middle of natural range. Based on other bloods it looks like these are UK reads.

So basically your have just made yourself mid range natural lol – so your stuff is under dosed some what if you went with 200mg – it should be at least over range –

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[Hilly]

Sat – great night sleep last night and gave myself a bit of a lie in till 7 so got a solid 8 hours which is very rare for me – I actually felt worse for it on wake but I defo needed it.

Went for a long walk up ropseberry topping near me Friday night which was nice and then had a clean off plan meal after this.

Up this morning and cardio done as per.

All meals in – Drove to UF Hull to train with client Kamara and was a great session going through some things with her and tweaks to form to work on her back as its an area we need to focus on and she struggles to connect with.

Session was

1 Arm HS PD – 1 x 8, 1 x 12
Seated cable Upper back row – 2 x 8-12
Smith bent over rows – 2 x 8-12
Seated V grip row – lat focused – 2 x 8-12
Rear delts on pec dec – 2 x 8-12

Then we ran through some posing –

No PWO cardio done as I had to get back to continue sorting Arilena bedroom out which is almost now done thankfully. Some little bits to do 2moro and it will be ready for her landing.

Training delts/chest 2moro

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[Hilly]

Looking forward to following along for this bud 🙂

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[Hilly]

As above – I always gave a time duration and a HR range – so morning cardio for example may be 30 minutes HR 110-120 BPM

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[Hilly]

I would then be adjusting things to as below.

Subq shots daily
150mg test and 50mg primo split over the week.

based on all the blood work i have seen this will likely bring E2 down a very good chunk

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[Hilly]

Remove the egg whites and greek yogurt initially –

add wilted spinach to meals

make sure hydration/fluid in take is high –

i am 95% confident you pull out the Greek Yogurt and egg whites and things will drastically improve

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[Hilly]

Discipline.

Keep your focus on the goal on hand.

Distribute your meals and macros to support your training performance, recovery, as well as when you’re hungry the most.

Eat nutritious, high volume foods, with plenty of fibrous veg.

Drink plenty of fluids between meals.. water, limited zero calorie drinks, herbal teas.

Coffee can blunt appetite, but be careful not to have caffeine too late in the day, which may disrupt sleep.

Brush your teeth between meals.. this can put you off wanting to eat.

Stay busy.. go for walks when you have nothing to do, read, take up a hobby, educate yourself. Keep your mind from thinking about food.

Ultimately though, I come back to my first point. You need to be disciplined. You are in control of your own actions.

Clare as always makes some fantastic points.

For me key is to make sure your meals are filling and with foods you like – so dont be stuck to just chicken/rice and being boring here. Get creative and make effort with your meals.

make sure to space meals out well.

Lots of Veg/salad

make sure fluid is high

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[Hilly]

Hi Guys,

I have an update 7 days after changes:

– increased steps by +2,000

– Increased cardio to 25 mins on TD (+15 mins)

– Increased cardio to 40 mins on NTD (+15 mins)

There was an initial drop in weight but things have stalled very quickly once again. What changes would you recommend from here?

As this was intended to be a short fat loss phase.

Thank you 🙂

Ben

Increase output again. -TD cardio up and steps up

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[Hilly]

Friday – Rest day today as my shoulder was killing – so just did cardio and then went on a long walk this evening.

Training Sat and Sun –

Training back 2moro with client Kamara which I am really looking forward to in Leeds UF

all meals in

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