[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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[Hilly]

Fully agree with the gents above

Unwind would be my first choice here.

also make sure you are not using a stim pre workout if you do use a pre – keep caffein to early in the day – Look to something likeTBJP pump age

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[Hilly]

My diet is:

Breakfast: 100g cream of rice with whey and 4 eggs

2nd meal: 150g of rice/noodles and 250g of chicken

3rd meal (preworkout): 150g rice/noodles and 250g chicken/beef

intra: 50g malto/cyclic and 300 ml juice

Post: 100g cream of rice and whey

Last Meal: 50g of mostly oats, 3 eggs and 80g of almonds prior to bed

Supplements i use: alpha-t, omega 3 , curcumin, digestive enzymes, creatin, vitamin d3/k2,

nac and zinc

I see alot of room to improve this to in terms of digestion as Kuba says.

Meal 1 – you could add fruit juice to this and it shouldn’t impact digestion at all – look at fresh pineapple juice

meal 2 – add macadamia/avocado/olive oil

Meal 3 – add coconut oil. – stick to jasmine rice –

intra – try doing 25g carbs on way to gym, 25g during training and 25g immediately PWO with some EAA – make sure your getting lots of fluid in and sip these drinks

Pwo. – fruit juice here

last meal – Switch the oats for COR so it digests quicker or soak the oats all day so they digest easier – ditch the almonds for almond or cashew butter as this again ill digest quicker

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[Hilly]

Thurs. -weight 235lb – terrible night sleep. – always the same after legs – cant get to sleep for shit.

Cardio done
All meals in
busy work day

Trained chest/delts – Decent workout – Strength was good, pump was nuts.

Seated side laterals – x 12, x 12F, x8F, x 14F plus partials
1 arm cable laterals – x 12, x 14F

Pec dec – x 12, x 12, x 12, x 10F
Incline chest press – slow neg and dead stop – x 8, x 8, x 7F, x 5F
Seated chest press – x 10, x 10, x 10, x 8F with 3 drop sets

Job done –

I then went to the spa tonight and did calfs and some touch bicep work

Rest day 2moro and check in with AJ

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[Hilly]

In any situations like this I would favour a slight linear load so to speak.

So if they are in great shape as they should be 1-2 weeks out then I would simply add in say 50-100g carbs over the day on Monday depending on there weight etc and see how they look – if they get a little better the next day keep as it is.

if the next day they look to have gotten a little flatter or dropped off a bit then add another 50g carbs – do this until you find there best look on wake and stay there.

The other thing to do is work on making sure they look there best at the time of the shoot and not just on wake.

so you may want to try and get them to train around the same time the shoot is if this is possible or take pics at the same time – track how many meals and how much fluid brings about there best look and mimic this shoot day.

However in the grand scheme of things if there truly very lean and in what I would class as proper shape for a shoot they should be looking great all day with 0 playing about

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[Hilly]

Wednesday – High day and leg day –

No cardio. – Arilena woke up real early which is fine as she goes back to her nums today after nursery so nice to spend extra time with her.

All meals in but they have been a struggle today due to later timings with Arilena etc, such is life.

LEgs was a good session but I seem to have a niggle in my left quad which stopped me pushing towards the end.

Lay ham curl – x 8, x 12F, x FOURs set
Extensions – x 10, x 16F, x FOURs set
Leg press – x 12, x12, x 15F
1 leg leg press – Felt the quad bad here so sacked this off
Hack squats – super slow negative – x 10, x 10, x 10
Seated ham curl – x 8, x 8, x 12F

Called I there – as I was being an idiot trying to work through/around the quad pain – I dont actually think its a quad issue but linked to the hip as it seemed to be worse when. I worked the other leg when doing BW split squats an my left lower back felt tight on way to gym – potentially linked to a quad jab or just in need of therapy work.

Was a good workout overall – moved some good weight and knees etc continue to be 100% better with no low E2 ache as there was before.

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[Hilly]

Thanks Rich! I have read every article i could find, and watched every video regarding DC that i could find from reliable sources like JP and Dusty Hanshaw. I have always modelled my training based on training principles from JP and Kuba and was coached by Meg and Kuba a while back, so i typically set my PPL training up similar to them, with 2-3 exercises per body part and 2-3 sets per exercise. I guess my biggest concern with DC is if it is too little volume, as i am only human and still have that little voice in my head saying more is better. I am not a bodybuilder by any means so i suppose i have nothing to lose by trying it. I think i will start with trying it as it is prescribed with a workout A and B, with a couple different variations to cycle through. I believe workout A is described as chest, shoulders, triceps, back width and thickness, and B is forearms, biceps, calves, hamstrings, and quads.

As has been said, its defo worth running it and seeing how you find it and it sounds like you are well prepared to give it a good go.

I enjoyed it when I ran it, as you say it gets some used to with the volume etc but you soon know when your doing it right as it really does kick your arse lol

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[Hilly]

Thanks for the replies guys. I’ll definitely Get some bloods done to see where I’m sitting before starting. No idea what stack il be taking yet again il probably be posting for opinions before jumping into anything. Ideally I’m wanting to body recomp if possible I’m carrying some fat but not much muscle either. Probably shouldn’t say this here but I’m not looking to bodybuild technically, I’m going to be training for a hyrox competition next year but still want my body to be a certain way

your goals are your own mate and we are here to help as best we can 🙂

I would make sure to watch the Education stuff on first cycles and then do some reading on the board –

I

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[Hilly]

I would defo go to tru TRT

what the best time to do post show when i run trt ?[/quote]
Im not sure what you mean here bud ?

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[Hilly]

tuesday – Rest day and busy day with Arilena.

Cardio done

We had dance class 10-11 and then soft play 11:30 till 2 – Arilena then napped while I did some work.

All meals in – fantastic day with my daughter as always – she is such a happy fun little girl – I am very lucky.

high day 2moro and legs –

On we go

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[Hilly]

if this is just the 1 off inject then it simply could be how you injected.

My delts are terrible for getting lumps and always have been no matter what I do – its just the way that body part is for me

So it could be nothing to do with the switch at all.

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[Hilly]

Are you taking accurate progress pictures – same location , same lighting , same time of day.

You should be able to use this to asses if you are loosing fat more so than anything else.

This will tale away the guess work from assessing just the scale

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[Hilly]

I notice no different personally between the different esters.

If you are looking to PCT I would wait 2-3 weeks after last injection

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[Hilly]

Also feeling much better after I adjusted cycle and removed the Aromasin Aj wanted in to bring E2 back up from were ever it was – I am going to run hormones next week or the week after – I keep missing jabs which is very poor on my behalf so intend to fix this this next 2 weeks and then run bloods

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[Hilly]

Monday – Cardio done

Work done

afternoon with Arilena at gymnastics.

Trained a bit of a mixed session hitting some back that was missed from sat plus arms

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