[Hilly]

Fluid has been 10l daily all week

Pulled back today

Food been same last 9 days. No changes there

Cardio still been in 30 mins heart rate 130 BPM till Friday then was just 30 mins on bike

Nothing but posing today

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[Hilly]

So I decided last Sunday to jump in an early show.

There is one 15 mins from my house. Nabba north n I’m going any way so said to AJ we could use it as a warm up. Stage time n see how things play out with his approach on a test run.

So I’ll be competing 2moro then 2 weeks time at the pca NE

Just had my tan done. Excuse the sock

Pump workout this afternoon.

8 sets back
5 sets laterals
4 sets bi
4 sets tri
4 sets chest

Posing

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[Hilly]

Sat – 198,75lb dried out

Load day

More details on today later on

Hilly you look awesome 👏🏽 [/quote]
Thank you Rhea 🙏🙏

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[Hilly]

Sat – 198,75lb dried out

Load day

More details on today later on

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[Hilly]

Yeh include in total

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[Hilly]

TBJP love heart would be the perfect addition

Make sure you are doing 3 sessions of HIT cardio a week
make sure you are doing some steady state cardio daily and step count is 10k daily

Make sure your on the leaner side – 10-12% body fat

then re asses

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[Hilly]

firstly have you watched the education videos on training and how to set all this up and approach it as if not i would recommend this first and foremost.

Why have you chosen to not just do U/L –

Thanks for the reply Peter. Yes I made this split with JP and Kuba’s videos in mind. I was doing U/L rest U/L rest rest while cutting but i’ve recently been enjoying training more so I opted to add an extra day.[/quote]
then the main key here is that your enjoying this more so its good for you.

The next step is to gauge recovery and performance over time and asses if the volume and layout works for you – alongside improvement in your physique of course

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[Hilly]

in its most basic answer, they have to go somewhere, so mix them or have a pro fat meal – the diff in reality is zero from a fat loss perspective , as energy balance is all that matters. It plays a role in the influence of digestion and the rate of uptake of foods , and this will make diff people feel diff things . for some , they may have more sustained energy adding 10-12g of fat with 70-80g of carbs, for others it may make them feel less energetic. Macro combinations are ENTIRELY based on preference, as if you eat a meal and say , i feel awesome, my digestion and energy and mood and focus are all superb, then you have worked out the best combo. So start trying things. From coaching lots of people, i found 75-100g carbs a meal with 10-12g fat , worked superbly well. If your cal requirements are less , it maybe 60c with 8f , or 50c with 6f . Atm on training days i have 120c with 20f .

the reason? all of the reasons we need fats , all of their roles , that protein and carbs cannot do. Hormone production, lipid management , anti inflammatory actions, some vitamins are only fat soluble , blood glucose control , cell health .

as per couldnt agree more with J

The key here is to find what works best for you.

for some people adding fats to meals slows down digestion to much and can cause issues, for others it creates better BG management and is a must.

Its all about what you feel is best for you.

Personally were meals are higher in carbs I prefer a max fat total of 10g so similar to J and I like my lower carb/0 carb meal to be higher in fats – this seems to work better for digestion for most.

Its impossible to tell you best optimal ratios IMO also – just make sure you are getting some good quality saturated fats – free range eggs, good quality red meat and then lots of mono fats -salmon/oils/seeds/avocado

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[Hilly]

Im not a fan of increasing 50mg a week like that just because its decided.

I personally would put test at 300mg a week and primo at 200mg a week – total drugs 500mg – a tad over your previous cycle and I would run this for the duration.

However there is no harm in your thinking here I personally just see no need for it/ not something I would ever do.

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[Hilly]

If you have no High E2 sides then I would not be concerned with the E2 range.

if your wanting more testosterone in your body then simply increase the dose and these numbers will rise.

Personally I would also add in 200mg masteron – I am a huge fan of these 2 compounds together for both controlling E2 and increasing Free testosterone

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[Hilly]

couldnt agree more with the above here – there is so much over thinking on irrelevant stuff here its a little crazy.

Your 8 weeks out with a ton of fat to drop.

you dont need to be full – you need your E2 lower, you need to be a little flat and you need to be working extra hard every single day to get fat off ASAP

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[Hilly]

Friday – Weight 200.75lb – best look yet – 0.75 over previous low

Trained back

Cardio was 30 minutes bike

Been an odd day – I have literally hypo after most if not all meals – even a beef and oat meal – no slin, No gda – body is just flying through the carbs and fluid it seems.

busy work day and all done – 4 clients competing between sat, sun and Wed in Japan.

Back looked like this

Rope Pull over SS rope pull to chest – 4 x 12-15
Overhand pull down – x 12, x 10, x 8
Seated underhand row – x 15, 12, x 10
Upper back seated row – x 15, x 12, x 9
Seated cable row x 20, x 18
Shrugs – x 20, x 15

Posing – pretty happy with look both this Am and PWO

Food altered a tad as day went on.

lets see what the morning brings

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[Hilly]

I would go with U/L – I am a huge fan of this split and feel it is perfect for most people in all situations especially when they are not sure were to go.

Based on your info this would be my recommendation

Would you run it 2on1off as jordan recommended or with set days during the week 4x a week?[/quote]
This is down to your recovery

Usually I favour 4 days a week for clients

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[Hilly]

Post workout

Awesome hilly 🙂[/quote]
Thank you 😀😀

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[Hilly]

AAS will reduce the bodies ability to produce sperm – this is within there mechanics of action. At one point in some countries testosterone was used as a male contraceptive I believe due to this very reason.

As long as you run an effective PCT and bring back your natural production your sperm will return to normal but when you go back on any dose of AAS it will reduce – how much is very person depending.

However how thick the sperm is does not directly indicate sperm count is super low – just potentially lower

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