[Hilly]

From what I have seen mentioned they are meant to be pretty decent but ive ever seen any one test them against lab testing TBH

However it would no surprise me at all mast coming up as prop

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[Hilly]

Aj check in

No changes to food
Still no high day

Removing masteron which was 100mg – so we are now just 300-320mg test per week
GH as is
Insulin is just 2iu pre workout –

he wants bloods re doing again soon – which doesn’t make that much sense to me when the previous were dam good but hey ho

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[Hilly]

Wednesday – Cardio done before party pants woke up – 25 minutes high incline treadmill.

All meals in

Trained delts and calfs at UF and was a very good workout

Lateral machine – x 10, x10, x 10, x 8F with 2 drop sets – all hard work sets
seated machine press – x 12, x 12, x10F, BO x 20 – all hard work sets
DB rear delts on bench – x 10, x 9F, x 8F with a drop set
Seated DB front raises – x 10, x 10F, x 8F with a drop set
Machine lateral FST6 – 6 x 8 reps with 15 seconds rest – 8/8/8/8/7/5

Calfs – toe press – 3 second negative then hard contraction – sets of 10 till I couldn’t do 10 – 7 sets total

Shorter workout as no additional chest today

legs 2moro with a client who is home so I have moved my days around.

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[Hilly]

thanks all for the responses, very informative! I was also wondering if at the end of say 16 weeks of gaining at that rate (.5kg/wk), I was feeling a bit fluffy and wanted to do a 4 week mini cut to lean out a bit. would this be too soon or ok or absolutely not recommended, and would it hinder progress noticably? 🙂

moving to a slight surplus, increasing output somewhat and keeping training volume low wont hurt at all IMO – you should tighten up just a bit.

I would. Not move into a hard diet straight away tho – I would want to sit and hold the new tissue a while personally

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[Hilly]

I would just cut until you can see all your abs – then grow until you cant and repeat the process.

Dont over complicate it 🙂

What body fat % would you estimate that I am at [/quote]
15-16% potentially but does it matter what the number says? Its just a number and the number looks different on us all due to varying amounts of body fat.

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[Hilly]

Tuesday – Arilena was up at the crack of dawn so we want out for a walk this morning for cardio –

Rest day today – the day is purely spent with Arilena and its been awesome.

David lloyds outdoor pool this morning till lunch time.
Park this afternoon to feed the birds
Home on our bouncy castle this evening.

Im not sure who is more tired – Arilena, my mum or me lol.

all meals in.

On we go

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[Hilly]

I would just cut until you can see all your abs – then grow until you cant and repeat the process.

Dont over complicate it 🙂

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[Hilly]

its a very good question – in reality we can use these drugs for prolonged periods of time if we are not using them every day.

If using them daily then you do need to be cautious as with prolonged use over time we can become de sensitised to them and require more and more for the same effect – this happens to diabetics for example.

However its impossible to say accurately how long this could take.

Personally for me I like to keep the use no longer than 16-20 weeks before I would take a break – there is no science to support this its purely just what I like To do and do with clients –

I may keep there use to just when on cycle or keep it for when cruising – depending on what we are trying to achieve during these phases

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[Hilly]

Monday – Start of the new layout with training.

No cardio done as Arilena was up at the crack of dawn again bless her – hopefully she sleeps a little longer and I will get up earlier again to see if I can get it done while she sleeps.

All meals in

Trained chest/delts in a local gym

Seated side laterals – x 20F, x 12F, x 9F with partials and a drop set

Seated chest machine – this felt great and gives me no issues in my shoulders when pushing heavy so I rinses this alot – working sets were – x8, x 8, x 8, x 8, x 7F, x 5F
Pec dec – done with a true 3 sec negative and pause in contraction – x 8, x 8, x 8, x 7F with a drop set
In cline machine press – 5 sets of 8 with 15 seconds between sets – x 8/8/8/7/4

That was it – I am going to really focus on not giving myself issues when training chest – as I only train the good side when I try and push heavy I always end up tweaking something on the other side and its a weekly thing which I need to stop. These sessions just really suck for me but its something I have learned to deal with.

2moro is a rest day, We are going to David Lloyds for soft play and outdoor pool in the nice weather which will be great fun.

Then Wednesday this week will be shoulders and thursday legs instead of the other way round as im linking to train with a client

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[Hilly]

I would defo be running a big growth phase from here bud – slow and steady aiming for 1lb a week until you hit 30-40lb or feel to fat and uncomfortable
Tidy up and repeat

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[Hilly]

thank you a lot for the feedback

yeah the fried eggs with chips actually digest fast and i feel great on them lol

i did write down what foods i should change for the carbup and also measure them, not go full pedal until i can’t move

what i think would be best (besides getting in better shape) is get another coach at least for the last 4 weeks of prep, and also discuss that this protocol makes me feel like garbage, with the salt depletion and 5 pills of diuretic / day

I would work with some one Longer than this Tbh – the information gained over the 8-12 weeks of a prep is vital as well as letting some one learn your body over time and remove all of the stress of prep from yourself – this is something that is huge for me to get the best end result

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[Hilly]

I would want more protein in that meal 1 for sure and would drop a bagel

Meal 3 I would want to 40g whey also

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[Hilly]

this looks fine to me TBH and a solid increase over time.

I would start at the 300mg rest, 500mg primo and 150mg NPP for 6 weeks – get bloods done to asses and then move to the final dose once the bloods are back incase anything needs tweaking with the step forward in doses

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[Hilly]

Sunday – i was at the PCa manchester show watching my mate Riz compete.

Travelled home and then hit a deload/rehab arm sessions.

Some rehab work for this bicep first and shoulder/lat.

then I did

Seated DB curls – 4 x 10-12
Preacher machine – 4 x 8-10 with a 3 second negative

EZ bar push downs – 4 x 10-15 reps
Tricep extension machine – 4 x 8-10 – 3 second negative

Calfs – Standing toe press -4 x 15-20 reps

That was it – boring but ideal for what I needed and time I had

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[Hilly]

the problem here is every one has different approaches to run ins to show and different approaches for different clients.

So its very hard for us to tell you what was wrong with this when We dont know you or how you respond.

for instance I would not be cutting salt for 3 days at all – I would 99% of the time not be cutting it at all – potentially reducing it the day before.

It also makes little sense to me to cut salt when you are using a diuretic and then cut water to – your just asking for trouble here.

the diuretic is helping you remove water – so then why do the rest ? However for certain people this may be needed but rarely.

Secondly I would of trialed alot of this so we knew how exactly you load you without any digestion issues – this is a huge mistake people make – you should be doing high days during the process to learn how you can load effectively.

fried eggs and chips sounds like a ludacris meal to me but again if it works for you then its not 0

Lastly – for any of these manipulations to truly work you really need to be fat free. – otherwise they really just make you look worse 99% of the time.

so to me it looks like

The coach didn’t bring you in on point
the coach didn’t trial things with you before hand – asking for trouble
The coach used a protocol that is going to cause cramps and headaches for sure – like its literally set up to do that lol

however congrats on the win and you do my man have a very impressive physique that has lots and lots of potential

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