[Hilly]

Great answers above. It defo sounds like you need more food to as the idea here is to restore some glycogen so you want that scale moving up a little imo

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[Hilly]

I tend to hit

Lats
Ventro glute

Smaller amounts out sweep of quads – this sits fine for me.

As J says – smaller amounts more regular is key ime

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[Hilly]

Sunday

Cardio on wake.

Last day of upping carbs a touch. Hit around 400g daily

Will drop this back to circa 200 2moro

Trained back

Cable pull over – x 12, x 9F
1 arm HS pull down – x 8, x 7f, x12f
1 arm HS row – x 8, x 10f
Overhand PD – x 8, X9F, x13f
Upper back seated row x x 8, x 7f, x 11f

Stairs – 10 mins pwo

Sauna / spa 30 mins

2moro – delts / arms

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[Hilly]

ryan smashed this 🙂

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[Hilly]

Saturday. -Rest day

Cardio done – Looking petty dam lean today

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[Hilly]

Friday – trained delts and chest

Cardio done on wake

All meals in.

Training

1 arm lateral machine – x 8, x 8, x8F x 15F
Cable Y raises – x 12, x 12F, x 9F

Seated chest press – x 10, x10, x 9F, x 6F, x 15F
Incline press machine – x 15, x 14F, x 12F – same weight with a very controlled negative and dead stop
Chest focused dip machine – x 20, x 15f, x 11F

hang leg raises – x 19, x15, x 11

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[Hilly]

I have used it. Its the only thing to ever send my RBC etc really high and require a blood let – this is obviously how it works for improving endurance etc but for me it doesn’t seem a good move for those that use AAS and are already likely running higher in this area

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[Hilly]

For me i would have the protein more around 200-225g and the fats a little lower but still high while not training.

Once back in the gym I would be pulling those fats down a little more and bumping carbs.

However the key here is on finding what works best for you – what do you feel good on, perform best on.

Fats for hormone production is important but IME and from info I have seen 50-60g fats from good high omega 3 sources is sufficient – you dont get more hormones from eating more fat from there IME

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[Hilly]

thursday – Travel home from centre parcs – Upped carbs some what today now the DNP is leaving system and was training legs today.

Worked 7-10 and then some time with Arilena before we headed home.

Carb count circa 500g today – will take weight in the morning and gauge loss of the last week – I will then potentially eat up again 2moro.

Legs was a ok session – Strength was down as expected with this last week being super low food and the DNP in making me more depleted than usual but this will come back this week.

Lay ham curls – x 8, x 9F – strength held here ok
Extensions – x 8, x 13f – strength held well here to
Leg press – x 8, x 8, x 14F – stopped at 8PPS this week for 14 – could really feel the lack of glycogen here – last weeks was 10PPS for 9 reps I believe.
1 leg hip press -x 8, x 12F
1 leg standing ham curl – x 8, x 13F

No intensity techniques etc – volume a little lower again – Pump was great as usual – I never seem to struggle here no matter how flat I am

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[Hilly]

As above – any planner like this is just giving you an educated guide so to speak.

You then need to find out how best to tweak that for your individual body

Protein – all of us here favour a higher protein intake based on decades of experience and backed by science and a history of huge bodybuilders eating higher amounts to grow large amounts of muscle

I personally tend to find 1.5g per lb suits most.

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[Hilly]

Blueberry muffin COR for me is my current fave

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[Hilly]

Another rest day.

Worked 6-10:30

Then the rest of the day here in Center parcs with Arilena

Pool tonight.

Should get 5 meals in today

We travel back lunch time 2moro n I’ll hopefully be hitting legs 2moro afternoon or evening

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[Hilly]

Fully agree with all above

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[Hilly]

Tuesday – rest day

45 mins cardio done

4 meals at 60g protein
1 protein bar
1 meal with carbs in

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[Hilly]

Thank you for this bud, i will make those changes. For the EAA, can this be mixed with the creatine and taken ?

yeh

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