[Hilly]

Plans for any one that wants to read my waffle but I feel the reasoning is important to be explained.

so I have had to do some serious assessment of current situation as to what I am going to do this year both in terms of what is feasible and what will keep me interest and keep me moving forward in my own physique goals.

Fact is now myself and Arilena mum have split trying to follow AJ plan is just not possible – it doesn’t matter how early I get up or how much I try and plan things in the 3.5 days I have Arilena it just doesn’t go to plan – meals get skewed or jammed up – I get stressed over trying to be 100% when I simply cant and I do think this plus alot of the other stresses that have followed us breaking up has caused alot of my issues that have been on or off since /August time.

As once Arlena goes back to her mums I then have alot of work to do to play catch up and my days are super busy – and then Arilena comes back and the whole thing starts again.

Ultimately my focus needs to be on spending the time I have with her being with her and being a good Dad which is always my priority and then second is my job and making sure my service to clients and focus I have is on them.

As none of these can take a hit the only thing that can I my own physique focus.

So with all of this I have spoke to Aj and we are stopping coaching from here. Its simply a waste of his time if I cant follow his plan 100% – he is a high level coach and like any good needs his clients to be able to follow the layout 100% to get the most out of it.

I need to be able to be more flexible on the days I have Arilena and give myself more time and options off the cuff so to speak.

So current short term goal – This is to get my body fat down to a very lean state – the only thing I feel went wrong over the last 6 months in terms of our coaching was that during the cruise we got to fat when I was in a superb spot entering the cruise put we kept pushing up with super high days and I just watched myself get softer and softer – which meant I wasn’t in the best place possible to then grow hard which was the plan.

From here I will do what. Have been doing with several clients recently and run a prolonged lean growth phase were I yo yo higher and lower days.

What I am going to now factor in is putting specific body parts and high days on days I dont have Arilena and then run rest days when I have Arilena or an arm day so food is in general lower. This will be the core layout of how the year is laid out.

Short term plans to follow –

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[Hilly]

Tuesday- 25 minutes cardio done

5 meals in today – Rest day and full day spent with Arilena –

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[Hilly]

 

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[Hilly]

So if you’re in an offseason and using insulin how do you become less sensitive? Is it when your body fat percentage is higher? So if you was to use it after a cut at a low dose your more sensitive then ?

Yes, when you get fatter is the main reason Insulin sensitivity drops IME

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[Hilly]

Monday – No cardio done and been off plan chilling today as I was rough from the Wedding and then had Arilena from this afternoon.

We are right back to it from 2moro – lots of making up to do and then finalise my plans for the initial part of this year with my own physique

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[Hilly]

Wishing every one a very Happy New year and all the best for 2024

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[Hilly]

Sunday – Cardio done

worked all morning and then did a short delt/arm workout – nothing to make note of as it was rushed due to having to leave for a wedding.

I had a fantastic NYE at the Wedding – Was really one of the best NYE I have had and I am also very glad thats the last social occasion I have for a while.

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[Hilly]

I personally don’t think anyone should need them

Prioritise quality health supps

Love heart / heart care / omega pharma pro

Arb like telmisartan

And you should have 0 issues, most people I see that tend to have issues it’s driven by poor diet adherence and practice ( 5 guys 3/4 times per week is going to do more damage to cholesterol than peds – pairing this with higher bf )

x2 100%

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[Hilly]

Im with Haider in terms of duration.

For me personally I would opt for 300mg test e per week, simply as 150-200mg puts people around the top end of natural range or just over so for me if one is going to take the step of injecting AAs and shutting themselves down then I would always want it to be making a good effect over what we would see naturally and literature shows as well as anecdotal info that 300mg causes really no stress to the body at all in almost every case.

I would also look at 20 weeks, getting bloods done at week 6-8 to asses hormones and see were the dosing has put your test levels, E2 etc and asses how you feel, how progress has been and if there are any issues that may mean you need to asses things and make changes.

Such as high E2 or E2 sides etc.

I would then check the health section for how to run a full PCT and follow the guidance there.

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[Hilly]

Sat – No cardio – had the longest sleep of the year I think – 10 plus hours.

Meals in

spent the day doing new client plans and early planning for some clients who are prepping early 2024.

Trained back in Lloyds with a mate of mine.

Cable pull overs – 4 x 12
Overhand pull downs – x 8, x8F
Seated V grip row – x 8, x 6F, x 20F
1 arm HS row – x 10, x 10, x 10F
HS upper back row – x 10, x 10, x 12F, x 15F
Cable shrugs – x 15, x 15F, x 12F

Volume still low – good session overall – Still deciding what I am going to do at the start of this year in terms of goals – been doing alot of thinking and will post more on here once I finalise plans –

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[Hilly]

agree with the above .

8 weeks taking what J recommended.

Defo have some HIT cardio on 4-5 Times a week. Tbh if this was my cholesterol I may be doing it daily.

I’m doing about 70 min of stairmaster level 6 no hands (on a cut) I’ve titrate the cardio up to this point.

Every day I’ve been doing for 5 weeks since this was taken.

Atrovostatin 10mg

Niacin 1500 mg

Astragulus 2,000 mg

Salmon Krill Oil Fish Oil Caps

Citrus Bergamot 3 caps

Berberine 1500 mg

Chromium Picolinate 3 caps

Pholysterils 3caps

I’ll add this stuff to my regimen

Do you think it’s possible to get my HDL back to 50 in four weeks? Or am I being unrealistic

[/quote]
Only one way to find out and that is to run it all and recheck

Are you using any AAS?

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[Hilly]

Friday. -Rested today as usual.

NO cardio
All meals in

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[Hilly]

Thursday – legs –

Cardio done

great leg session – overall volume down simply due to lower back still being an issue.

Lay ham curls – x 8, x 8F with a drop set
extensions – x 10, x 10F
Leg press – x8, x 8, x 12F
Hip press – x 8, x 11F
Adductor – x 10, x 12F
Hypers – 2 x 12-15 reps

All meals in – good day

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[Hilly]

Fully agree with J here.

At your age/my age I would not be trying to recover my own natural T any more personally – As its likely only going to be low and the older we get the harder it becomes to recover every time we go on and off.

You would be simply adding more and more stress to the body every time you go through a PCT when IMHO there is no need unless your trying to regain fertility or its for a medical reason.

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[Hilly]

I have defo seen clients E2 dip when running lower doses and switching from Im 3 x a week to subq daily –

I cant say I have seen a comparison from Im daily to subq daily tho.

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