[Hilly]

Monday. Another solid night sleep.

I made sure to let myself catch up sat night n last night after a run of 5 hour nights due to work load n Arilena time etc.

No cardio this morning

All meals in

Trained delts / arms / chest – didn’t train yesterday so just including both

Standing DB lateral – x 8, x 11f, x7f + 2 drops
Seated front DB raise – x 8, x 8, x 11f

Seated DB curl – x 8, x8, x 7f, x 12f
EZ push down – x8, x8, x 8f, x 11f

Ez cable curl – x 8, x 9F with 2 drop sets
Oh EZ extension – x8, x 9F with 2 drop sets

1 arm concentration curl – x 15f, x 12f
1 arm tri Pd – x 13f, x 9F

Seated chest press – x 8, x8, x 9F, x14f
Chest dips – x 15f, x 10f

15 mins HIT cardio on stairs

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[Hilly]

Vn not working – what that was saying is that HMG stimulates FSH which is the key in sperm production – if you stop takin that when cruising its likely your body will stop producing sperm and you wont even complete 1 cycle of sperm formation and maturation and thus get no were

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[Hilly]

 

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[Hilly]

Hello bud

so if you intend to try and regain fertility then you must keep HMG and arguably HCG in throughout the whole period you are trying to conceive.

As Ryan states those are the 2 options.

Option A – tends to work out better for alot IME as the cost of running the above drugs for extended periods can put people off as well as sourcing issues.

Option B – is when you are really focused on your physique and progress and dont want to come off but it means running the drugs constantly until your partner falls.

There is no right or wrong option – its just what you feel best suits you personally;. I have had huge success doing both with lots of people.

You may find you start a fertility protocol on cycle and your parents falls within 10-12 weeks (this is the sperm maturation cycle length) or you may find it takes several months as it did for me.

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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

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[Hilly]

It sounds like your approaching these tidy up phases wrong to me if your in off season and just doing a pull back –

Simply move to a deficit and increase output – dont treat it harsh like a prep.

allow yourself a free meal per week – run for 6 weeks then get back to growing –

However it also simply comes down to self control and the harsh truth is its you that has control and if your binging on food now but you dont in prep then its a weakness here you have to work on

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[Hilly]

What’s your goals mate ? Are you trying to get lean or just generally lean and find it hard to be anything other than lean ?

I am currently lean and want to stay lean but I have bad food focus now and dont feel great[/quote]
You need to taper food up slowly until you feel good and food focus drops – I would have output higher in these situations and make sure food choices are filling and include foods you enjoy

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[Hilly]

Sunday – Cardio on wake

REst day today

not much to report.

all meals in –

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[Hilly]

what are your goals Tobi currently? Some people will feel better at lower levels of Bf compared to others – IMO its more down to where your body sits comfortably and you can eat enough food to feel good and perform at your best that you should look to sit at

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[Hilly]

Sat – Weight not taken –

Cardio done on wake

I had a free meal last night – chicken/lamb/hummus/chips/rice/2 slices pizza and it really messed my stomach so it was not in a good place this morning.

Trained legs with 2 clients and I was a super session

Lay ham curls – x 8, x 13F
extensions – x 8, x 17F
Leg press – x 8, x 12F strength up here from last time
1 leg hip press – x8, x 8F – strength down a little form last time but I was smith equating before hand before so this may be why
Seated ham curl. X 8, x 14F
adductor -x8, x 12F

More posing with clients

home and back to work – all meals in

Good day – super early to bed tonight as I really need to catch up on sleep

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[Hilly]

Push/Pull/Legs is what i would do here – leaving legs till the third day with it not being the focus

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[Hilly]

So an initial bigger drop for most is always expected yes especially if that person has been eating unplanned/untracked for a long period of time and potentially u healthier food choices.

If you track your kcal and have pulled just 3-500kcal and seen this big drop then I would potentially be a little worried or curious as to why.

however when you say just finished PC and im going to presume you mean PCT which means your likely going to through a low hormone state and this may have as much to do with it if not more than your actually kcal reduction but its hard to say without a lot more details/info

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[Hilly]

Sugar is not an issue as has been stated above but I also struggle to see why one would need to use it.

If I want to add something sweet and am happy to have it containing kcal then I would always opt for honey especially manuka honey – its bringing the sweetness as well as health benefits etc.

i see no reason why any one would want or need to use sugar at any time TBH – it literally brings nothing at all but the glycogen so there seems better options for me personally.

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[Hilly]

Friday – Weight 213lb – so currently up 3lb in the last 4 weeks which is perfect.

Cardio done on wake

super busy work day with normal client check ins and getting peak week plans sorted for the 3 clients competing next weekend

Rested today

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[Hilly]

Yeh im with kuba – i would move this meal to later in the day and have lower fats here

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