[Hilly]

Fully agree with Kuba and J as per my previous post.

300/300 is the perfect start spot for me here.

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[Hilly]

Wednesday.

Cardio done
All meals in and on point.

Trained chest/delts – split is a little all over this week but nothing major – session was decent.

1 arm cable laterals – x 12, x 10F, x 6F, x 15F
Wide grip upright rows – x 10, x 10F

Cable fly – x 12, x 12, x 10F
Incline chest press – x 8, x 10F, x 9F, x 15F
Pec Dec – x 10, x 10, x 9F, x 15F
Seated chest press – x 6, x 6, x 6F, x 15F

Leg raises – x 20, x 15, x 12

exercises a little all over as I had to train in lloyds and it was busy but I wanted to get Arilena early before she went back to her Mums.

All is good – legs 2moro.

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[Hilly]

I advise clients to rest up and follow rest day meal plan as best as they can.

Once they are feeling better we look to see how much weight has been dropped, how they managed food and potentially look to up food a tad for a couple of days.

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[Hilly]

It really depends on how hard you are wanting to cut and the time frame and how you currently look –

As for some. – a mini cut between cutting phases is more about a tidy up and resetting hunger etc and then getting back to growing.

For others its about getting very lean before they start an extended growth phase.

for others they are wanting to mini cut before a trip away etc.

All of these situations have different possible approaches.

For me in general – I see no issue using clen at a lower dose to push the cut harder – I would look to make sure cardio is done daily and output is pretty steady.

I would then likely be pulling kcal back to 3000-3200 based on the fact you have AAs support and then asses from here.

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[Hilly]

I’ve always had problems with binge eating in the past, so this weight loss has been a very long process for me. I kept putting on a lot of weight in between. It was a vicious circle.

That’s why I didn’t have any planned diet breaks, because I always ruined my own successes.

I started with 3000 calories and am now at 1400-1600 calories and 15k steps a day.

Thanks for your answers, I’ll try to lose a few more kilos and then I can post another update.

Then to be honest i would defo diet break and try and find a way of working around this/managing it before you dig down further – the leaner you get/ the further you push down food etc from here the harder post diet management will be.

Possibly look to work with a coach here to help guide you – As getting this nailed in will literally be the turning point for your physique journey IMO

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[Hilly]

As J says what is cycle history ?

Also what is current short and long term goal ?

For example if one is looking to use the least to get the most and this is a first cycle then potentially just 300mg test and 100mg primo.

if you have done previous cycles with higher doses and know how you respond then you may want to go with 300/200 or 300/300 depending on how you have found you aromatise in previous cycles

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[Hilly]

Tuesday – just 5 meals in and they have been a little all over – spent the day doing every single thing Arilena wanted to do with no interruptions for anything.

No cardio done.

However I must of done 20k steps lmao.

Back to the grind 2moro –

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[Hilly]

A very Merry Christmas to all 🙂

Monday –

Cardio done
Trained arms this morning in UF – session was a little all over as tendons were sore from back yesterday but good none the less.

Arilena back at 1pm so have been non stop with her since then.

Rest day 2moro and lots of time with Arilena

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[Hilly]

I’m with Kuba a lot of clients that choose to eat not so lean / nutritious foods tend to end up with blood results like there or those who sre way too out of shape

Are any of

These things you?

I am eating lean and pretty nutritious foods because I am on a deficit also I hold bits of fat but not way out of shape [/quote]

Visceral fat is internal fat. Fat around your organs etc [/quote]

so by dropping bf and getting lean and cleaning diet will lower the visceral fat correct ?[/quote]
yes

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[Hilly]

Sunday –
No cardio done as spent the morning With Arilena before she went to her Mums as she was up early – had a great morning with her

Then trained and sorted xmas stuff as she’s back with me from 2pm when charl goes to work.

meals done

Trained back

Rope pull over – x 10, x 10, x 9F
T bar – X8F, x 7F, x 16F
Cable upper back row – x 8, x 8F, x 6F rest paused lowering weight each time for another 2 failure sets
Overhand HS pull down – x 10, x 10, x 8F
1 arm HS row – x 12, x 12F

Standing lateral raise machine. My new fave delt exercise – x 10, x 10, x 10F, x 8F, x 15F
Standing Db front raises – x 12F, x 10F
Rear delts on Pec Dec – x 12F, x 9F
Seated Db laterals – 4 x 8 – with 10 sec rest between sets.

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[Hilly]

Huge congrats – I do agree with the above that there is still more to come off.

However with that huge loss I would suggest a period of time maybe 4-6 weeks were you come up to maintain kcal and push performance, taper down cardio a little and then go again.

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[Hilly]

In reality 10iu of lantus should be covered by almost any normal amount of carbs.

Remember that there is no specific amount of carbs we eat to say we need lantus – considering the human body will work well at managing a rather large amount as long as output is good and we are training hard and healthy.

Adding in lantus will provide lots of benefits to help us recover better, perform better and thus grow better. This is why we look to add a drug like insulin into the mix.

There is also no need to factor in carbs when you take lantus – it is a 12 -24 hours insulin (more so 12) and just works consistently in the background so should cause no issues.

the only thing you have to be wary of is if eating alot of simple carbs at once as if this causes a natural drop in BG you may find your body doesn’t manage is naturally like normal due to the lantus being at play in the background

Peter just one clarification please. How many carbs at once would you equate to being “a lot” in this context? Thanks.[/quote]
That is person depending bud but for example for me – if I have any amount of COR and protein powder with no Carb source on a day using lantus I will hypo pretty hard –

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[Hilly]

Today. -Rested again and will shift training as was meant to be back but my lower back was still very sore from legs

Meals done
Cardio done.

Got Arilena back tonight so been spending time with her

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[Hilly]

Friday – usual rest day – Cardio done and super busy work day

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[Hilly]

I notice this with myself and others – As has been said above look to gluten free bread 🙂

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