[Hilly]

Sun – Cardio done on wake out walking in liverpool pre PCA show

meals in but 2 were shakes.

No training

good day
1 x win
1 x 4 place for client first time in Mr after winning first timers 4 weeks ago.
1 x no placing – We just simply were not big enough and still need to be leaner but Gaz has a colostomy so it makes things little more difficult to say the least

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[Hilly]

Time for a follow up:

Present status

Just going below 88 kg this weekly average (93 + kg early February)

Body fat estimate naval method around 13 % vs around 16 %

Feel much weaker in the gym. Hungry most of the time but no serious cravings. Realized that I am always like this even with no restrictions on my eating. Just a bit more when in deficit. What I find most difficult is that I am not in shape to really push hard and hit real PRs in the gym.

Eating roughly

240 p

100 f

320 c

Varies a bit per day. Most priority on hitting the protein target and the overall calorie target.

Question is if I will halt or if I will continue deficit 1-2 months more. Would like to drop more fat but is quite scared that the muscle/fat loss ratio is becoming real bad.

Would appreciate your qualified input on this. Adding some pictures from today.

Based on this i would say you are due a diet break now for 2-3 weeks – bring food up to maintain for 1 week then move to a slight surplus for 2 weeks maybe a tad longer.

Then based on pictures I would decide if I wanted to come down leaner again or start growing from there.

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[Hilly]

Sat – no cardio done.

Early drive home from Manchester

Gym to see clients
Train
Home to unpack then pack n off to Liverpool

Session was good. Trained back

Cable pull over – 3 x 10-12
Overhand pull down – x 8, x 13f
Smith bent over row – x 8, x12f, x8f same weight
1 arm lat focused pull down. X 8, x15f
Upper back row – x8, x9.5F
1 arm HS row – x8, x 10f

V grip row 3 x 12-15. 15 sec rest between sets

3 x 15 shrugs

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[Hilly]

Friday – Rest day – weight 215lb

Cardio done

Very busy work day

all meals in

Down in Manchester for food and couple drinks so free meal tonight in san Carlo which I cant wait for

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[Hilly]

Thurs –

Cardio done –

All meals in

Trained delts/chest – was a very good session – Pumps were good, no real niggles and strength up.

Cable Y raises – x 8, x 10F, x 12F with a drop set
Cable rear delts – x 8, x 12F with 2 drop sets
Seated Db laterals – x8, x 13F, x 10F
Seated DB front raises – x 8, x 14F, x 9F

Incline chest press machine – x 8, x 5F, x 11F with a drop set
seated chest press -x 8, x 13F, x 9F
Dip machine – x 8, x 13F, x 7F

No PWO cardio as gym had a power cut and closed

Busy weekend with 3 clients competing Sunday –

Machester 2moro
liverpool sunday

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[Hilly]

having been helping people with fertility for a while now me first opinion is to come off everything, run a PCT and focus on full HPTA axis recovery – this if all goes well is the most sure fire way of making sure fertility becomes good and stays good. If it was good initially obviously.

However if some one prefers to do this when on a TRT/cruise dose set up then you will need.

HMG – 75iu MWF for the duration until conception
HCG – 500-1000iu tues/thurs/sat – as above

I would suggest reading my journal on here as I documents my full process in regards to fixing my sperm issues post use both in terms of coming off and during a TRT set up.

There is also a pretty good video on my IG called – how I fixed my sperm and others you will find useful –

Key decision is tho if you want to come off or stay on – accepting that staying on means you need the above drugs in general for the entire process –

The other thing is timing is so person depending – I have ran fertility protocols with some clients and there partners have fell within 8-10 weeks while on cruise doses – others such as myself have taken 6-12 months.

all you can do is focus on what you can control and thats getting your sperm in the best position possible – After this its letting nature take its course.

Remember natural conception for couples that have never used any AAS and with no issues is 6-12 months of trying in general

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[Hilly]

Its very much what makes you feel best and what makes your blood work better.

IMO a mix of test/mast or just test seems to impact HDL the same.

If your fine with higher E2 ten arguably test only may actually work better.

On the flip side IME mast tends to increase free testosterone making the actual test your taking more effective and thus work better.

Your talking very small arguably insignificant details here.

It only become relevant if your having E2 issues and this needs managing IMO

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[Hilly]

Wed – Cardio done

All meals in

Trained legs and was a super session – Strength was better

Seated ham curls – x 8, x 9F, x 13F
extensions – x 8, x 14F
Smith squat – x 8, x 8, x 6F
Hip press – x 8, x 7F
1 leg ham curl – x 8, x 7F wit partials
Adductor – x 10, x 16F

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[Hilly]

Hello sir, during a cruise period is there any advantages to running test by itself if you get no side effects, as opposed to test + dht ? If the mg total were both the same total amount. Eg 300mg test only and 200mg test 100mg primo. Thank you!

i dont feel there are any advantages over the mix of test and DHT apart from the fact long term test only use is well documented and healthy over long periods were as Test plus DHT is not so we dont potentially know the very long term issues of alway being on some form of DHT

We can presume but we dont know for sure

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[Hilly]

I would agree with all above – when doing this myself and with clients I tend to put a decent chunk in the last 2 meals pre bed but it will all depend on the goal – dieting/growing etc to how the total meal plan is laid out.

Remember what we eat 12-24 hours pre gym is what we actually use to fuel the training in terms of muscle glycogen and not the previous 3-6 hours.

so even if your eating balanced meals in terms of carb count across the day and didnt have any carbs pre bed you would be fine IME in an off season/surplus setting.

Now if your in a diet setting then having carbs in those meals pre bed would become more important.

Personally I wouldnt be having the muffin pre gym – id be having more liquid carbs such as TBJP performance fuel and just drinking this on the way to the gym after a bigger carb meal pre bed but if the muffin works for you then dont change it.

For me more importantly than food layout is hydration with training at this time.

I would be making sure to get in 1.5L water before I left to train and a decent amount of salt/sodium – id also be drinking 3-500ml coconut water on wake/on way to the gym –

This IMO will play a vital tole on your ability to train/perform.

Post workout food layout again simply comes down to if your growing/dieting etc but I would be wanting a bigger hit of carbs personally in this layout than just a banana and going with something like COR

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[Hilly]

Tuesday – Rest day and no cardio once again as Arilena was up 5:20 FFS – as last week 2moro ill get up at 4am ish to get it done and get ahead of my day.

Seems if I want to get Cardio in when I have her getting up at 4am ish is the only option as she is starting to stir from 5am

all meals in, just a day spending time with Arilena – painting – soft play – doctors again as cough s still bad – park with her bike/scooter and then food shopping before heading home

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[Hilly]

Just write out the numbers with ranges bud plz

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[Hilly]

Tom – So the water retention has only come about since friday correct? You have noticed it today Sunday morning.

Did you change anything last week into the weekend – any sauces? Condiments? Spices? Any change in fluid intake or sleep since Friday ?

if your at week 3 of the cycle you may simply be seeing hormones peak at this point so it could be related to this also

It was there ever so slightly after getting back on GH 3 weeks ago, but from Friday onwards it just all of a sudden worse. It was my rest day yesterday so I thought I’d leave my GH pre bed, see how it looks in an hour or so after some steps/cardio.

No changes made to sauces/condiments/spices. Always 1g pink salt on each meal and 10g sriracha sauce on meals where needed. Fluid intake is roughly the same every day between 6-7 litres. Sleep has been okay up to now, bought some dream sleep last night though

But yeah that could be it, I feel great in myself still compared to previous cycles.

In terms of E2 coming closer to stepping on stage, would it be wise getting blood done to see if they may be a need to lower E2 to potentially lower a bit of water weight or would this just go on look and feel rather then blood work?

Tbf I’m 25 mins into my pre cardio walk and water retention isn’t looking as half bad as it did yesterday morning. I just want to make sure I’m holding no subq water on my legs coming into the last week, I know dropping GH could help this but I defo know GH gives me a fuller look[/quote]
So based on this it defo sounds like it’s just hormones peaking n then settling.

I would wait 1 more week maybe 2 n get hormones checked to see we’re E2 is

You can then address this into show

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[Hilly]

Fully agree with J. Defo good to push up here.

Superb work

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[Hilly]

This is very individual so it’s hard to give accurate advice

In general I start by doubling carbs on high days.

So this would be my advice based on knowing no info at all about you.

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