[Hilly]

Very much in line with the above.

if taking oral primo then I do say go with 10mg daily as I am not a fan of splitting tablets incase the dosing is uneven.

If taking injectable I then just like 50-75mg Weekly which can be split over 3 injects and use an insulin pin IM.

If feeling the need to use off season I like to keep cycles short around 6 weeks with 6-8 weeks off.

In prep I would use Var just for the last 4-6 weeks and would stop the primo around 2-3 weeks out usually.

I am also a fan of ostarine with females and have had some good success with as an alternative during off season to avoid AAS when possible

is it too high a dosage to combine ostarine 10 with anavar 5? the girl has already done a 6 week cycle with 10 of ostarine but no big results ( Bulking phase ) [/quote]
if she didnt notice much with the ostarine then i wouldnt run again tbh

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[Hilly]

Thurs – Lowe back super sore today – so squatting after leg press is a bad idea – next week I will reverse this round as it was last week and go again.

all meals in with perfecting timing today and hunger has been great.

Morning cardio done

Trained chest/delts – pretty good sessions.

Y raises – x 10, x 11F, x 7F with a drop set
1 arm cable laterals – x 10F, x 8F, x 15F

Incline chest press – x 8, x 8F, x 5F with 2 drop sets
Seated chest press – 5 hard sets of 8-10 reps – only last 1 hitting true failure.
Pec Dec – 4 sets of 8 reps with 10-15 seconds rest between – each rep done with a pause in contraction
pec focused dips – x 20, x 15F, x 12F

Pretty happy today bar the sore lower back

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[Hilly]

As the team have mentioned above – some of the main reasons to opt for these foods are.

Simply increasing the enjoyment of the meal over just more rice/potato.
It can keep the size of the meal down and thus easier to eat and digest.
Certain foods will help digestion – if its a little sweet and more tasty your digestive system will likely work better alongside adding things like pineapple that contain digestive enzymes.

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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

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[Hilly]

Wednesday – No cardio done today –

All meals in no issues

Trained legs – Was a very good session overall – played it careful with the lower back still and although a little sore now all was good.

Legs – 3 minutes on stairs to warm up

laying ham curls – x 8, x 7F, x 14F
Leg press – x 10, x 10, x 8F, x 20F
smith squats – x 8, x 8, x 8 – nothing to failure as I keep working on these – whole focus is perfect form and protecting the lower back injuries
Seated ham curls – 4 sets of 8 with 15-20 seconds between sets
Extensions – 4 sets of 10 with 15-20 seconds rest between sets
Adductor – x 15F, x 12F, x 9F

Job done, legs battered

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[Hilly]

What small tweaks have you and AJ made

No High days.

Pulled some beef meals out

Made sure to get Betain HCL with each meal 500mg

just some simple tweaks

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[Hilly]

In general to increase the kcal you need to maintain you need to

Increase your muscle mass.
Increase your daily output.

Some people simply have a faster metab and they require more kcal – I have a female client that holds weight on less than some of my male clients for example. I then have larger individuals that can get to 250kcal on under 5000kcal were as others need to go much higher.

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[Hilly]

Its very depending on what your trying to do and were you train of thought lies.

if you are simply wanting to stick to 300mg test with nothing else then firstly I would try Daily dosing – if this doesn’t help then a super small dose of either Sas mentioned would be suitable.

If your happy to up the dose then I would favour using primo to keep E2 in check if you can.

This again tho very much depends on how much you aromatise as some will need a big dose of the drug to keep E2 in check.

In reality I rarely see any of the drastic negative impact on lipids etc from small doses of something such as Adex and alot of TRt clinic prescribe this approach – so for the sake of a 1/4 Adex 1-2 times a week it may make more sense then some1 adding in 3-500mg primo that doesn’t want to be using that much total drugs.

of course for us happy to take more ASS then we will always favour adding in more AAS to keep E2 down as this means more gains 🙂

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[Hilly]

Discussion with Aj at Fridays check in about the issues that crept up from my digestion and how I feel some of this is related to the crazy high days and them not being ideal with my slow gastric emptying in an off season – As we ran into same issues last year.

So we have pulled this and made some small tweaks –

onwards we go

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[Hilly]

Tuesday – No cardio done – just chilled with Arilena as this is our true full day together with no distractions or stuff to do.

Had an awesome morning playing hide and seek and doing daft stuff in the house.

We then went for a private horse and carriage ride were we met Santa and he drove us around for a bit. Arilena is obsessed with horses so this was just perfect.

Leg day 2moro.

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[Hilly]

Monday – Cardio done
all meals in

Trained back with biceps

Overhand PD – x 8, x 8, x 8F, x 12F
V grip row – x 8, x 8, x 7F, x 14F
Seated upper back row – x 10, x 10, x7F, x 13F

Seated Db curl – x 8, x 8, x 12F, x 10F
EZ cable curl – x 10, x 10F, x 15F

Lower volume as my lower back was still off and I was still a little rough – another day reminder that drinking is not for me any more lol

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[Hilly]

I wouldnt over think the creatine – just start it again when you get back into things.

Glutamine I recommend 10-20g on wake on an empty stomach for digestive health

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[Hilly]

Fully agree with Kuba here.

also when did you get the bloods drawn? Were you fasted or had you eaten close to it as this would effect the glucose read

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[Hilly]

I would not be trying to judge my thyroid by how my eyebrows looked.

I would simply get a blood test

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[Hilly]

totally fine – just make sure you cool the chicken quickly post cooking and straight in the fridge

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