[Hilly]

All looks fine on paper to me – just got to play it out and base things on how you feel/progress and blood work

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[Hilly]

Tuesday. -Rest day and im ill again – not sure what is up – meals been a struggle, slight runs and just feel dead chesty FFS

Early bed – hoping I feel better 2moro

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[Hilly]

when arms are lagging i tend to find its a training issue more so than anything else – I would get some one to analyse your form and focus on execution and connection

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[Hilly]

This could simply be a swing in hormones – I would leave all as is for a few weeks and get bloods done and asses.

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[Hilly]

Monday – – No cardio done as Arilena was up early.

Missed a meal due to getting stuck in traffic as I took Arilena to a different gymnastics place -this is just bad timing on my part.

Trained arms – tendons felt a bit off so kept rep ranges higher and movements limited to what was comfortable.

Preacher machine curl – 6 x 12-15 reps -all hard work set s
Tricep extension machine – 6 x 12-15 reps – As above
Flat bar cable curl – 4 x 12-15 reps
Oh rope extension. -4 x 12-15 reps
Seated Db curl – 2 x 10-12 reps
1 arm cable push downs – 2 x 8-10 reps

Abs – Cable crunches – 4 x 15-20 reps

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[Hilly]

What did you eat prior to training

Any carbs during.

Did you do anything different

No no carbs just had 1 meal stuck for time pre-made chicken and veg[/quote]
it very much could of been a natural hype then which can occur occasionally – any pre workout or anything like that? No intra workout stuff

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[Hilly]

Very much agree with the above – she really needs to build her food up slowly over time.

It also sounds like she needs to work on the amount of fibre that she gets and make sure she is getting more soluble than insoluble as this can help keep our stools softer for those that how GIT issues.

I would also opt for easier to digest carbs and fats – Rice/COR.gluten free stuff – extra virgins oils for fats – fatty fish etc.

As these foods again will be easier to digest and thus help with BM

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[Hilly]

Seems a logical start point. It’s all about monitoring things from here to make sure the scale and performance Trend up as you intend while body comp stays aa good as possible.

I would have protein at 1g per lb total body weight as a start point

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[Hilly]

Firstly I would discuss with your coach and let him guide you on what he feels is best.

That’s the idea.

I also agree with kuba. I would be starting a cycle asap to have a growth phase. Then Trt then prep cycle

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[Hilly]

Sunday

Cardio done

Trained delts / chest touch up

Cable Y raise – x 15, x 12f
Standing DB – x8, x8, x8f, x 13f
Incline bench DB rear delt – x 12, x12, x12, x14f
Stead stop shoulder press – x8, x8, x8, x8, x7f , x 11f. Just kept going gauging how the pec felt here while trying a narrow grip
Cable front raise – rest pause – x12/7/5
Cable lateral fst 5 – 10/10/10/10/6

Seated chest press – x 15, x12, x 9f, x12f, x16f

Job done

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[Hilly]

What did you eat prior to training

Any carbs during.

Did you do anything different

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[Hilly]

Saturday- weight 237. Climbing again

Trained back

All meals in

Digestion good
Hunger is decent

In early for delts n chest 2moro

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[Hilly]

 

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[Hilly]

Friday – Rest day

all meals in

Cardio done

Feeling pretty good today

Back 2moro

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[Hilly]

if you want to truly try and maximise the fat loss potential of GH to the utmost end then try doing 1iu every 4 hours potentially – or 1.5iu pre bed, 1iu on wake and 1iu pre gym

Clen can be used throughout or when fat loss stalls – you can bring it in low dose say 20mcg and taper it up slowly

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