[Hilly]

Get back into a small surplus, do not consider another diet phase for at least 6-8 months focus on getting as strong as possible and slowly incrementally increase your calories

Fully agree with Kuba here

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[Hilly]

If your at the end of a bulk, healthy and not obese than I would say there isn’t much you can do to improve this to be honest.

Usually being to lean or under fed in an extreme diet etc can lead to lowering test levels.

There are some things you can try.

Reducing training volume to make sure you are not over trained.
Increase amount of good fats.

Retest again in 8-10 weeks.

If its no better then you need to make a decision to live with it or look to TRT as this is the very bottom end of normal and far from ideal/optimal

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[Hilly]

Happy New year all.

Friday was a Day With Arilena, Eating was on point and cardio done but no training as had no one to look after her.

Saturday – Cardio done – all meals in bar the last one as we went out to celebrate NYE.

Sunday – 3 meals in and a little rough – No cardio done.,

Had a fantastic week – little work done as its the 1 week of the year I take off.

Time to get back to work now and make sure every day is 100%

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[Hilly]

I like to do abs in the morning post cardio and have always favoured this.

you could try this route.

Or just add 1 exercises for abs to each workout

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[Hilly]

I would look to workout your maintain kcal first and layout a set meal plan.

As a basic basic guide to start go with 15kcal per lb of body weight and a 40/40/20 split with macros.

Create the meal plan and follow for 2 weeks and sees – weight, pics, performance etc.

From here you can the adjust to find maintenance.

Once you are here you have more info and control and can make changes based on goals

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[Hilly]

Excuse my voice I am pretty sick right now lol

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[Hilly]

 

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[Hilly]

Thursday – rest day, cardio done and a very lazy day which was nice

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[Hilly]

Wedneday – leg day with 2 clients

great day and great training session.

All meals in
Cardio done

Leg session went

lay ham curls -x 11F, x 14F with partials
Extensions – sets of 15 until couldn’t get 15 – 5 sets total
leg press – sets of 8 until a failure set – ended on 11PPS for 9F, back off of 7PPS for 25 reps
1 leg leg press – 3 second negative and 3 second positive – 2 sets of 10
1 leg ham curls – 3 sets of 8
Leg extensions – 5 sets of 10 with 10 seconds rest between sets but keeping some tension on the quads between sets

ruined after this

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[Hilly]

Doing a fly movement first maybe a great idea for chest activation. I have some clients do this for this exact reason.

Its also about making sure your thought pattern is set up correctly during the movement and your focused on using the chest muscles to do the work.

I would strip back all of these exercises to a light weight, focus on temp and connection and do all you can to get a good connection with a light weight and then build up slowly focusing on keeping that connection

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[Hilly]

for me its based on your individual mechanics over anything else and what you feel connects the most with.

I favour a shoulder width or a tad closer personally when leg pressing. This allows me for better activation in the quads, no knee pain and no lower back pain.

Its finding what suits your make up the best that is important IME

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[Hilly]

I agree with Kuba here.

I would be increasing my good fats – making sure to be taking 8-10g of a high quality omega 3 like TBJP omega pro.

Add in some HIT cardio and TBJP love heart to look at reducing LDL. Red yeast extract can also help here to.

I would also change your current dosing schedule up to maybe 150mg a week split over 2 injections. This should improve that T number and also potentially bring down your E2 a little.

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[Hilly]

it very much is depending on your future goals IMO.

I do personally feel most should come off and run a Pct after there first cycle unless they are looking to compete in bodybuilding and have time lines and goals set out that mean they need to be maximising every moment.

My thought pattern has always been every one should learn what it is like to go through a PCT, work on maintaining there progress as best as possible etc and recovering there natural levels.

yes it is easier to cruise and yes there are a host of benefits as mentioned above all of which I agree with. However if you have just done one cycle, are not looking to compete soon or in a rush then I think running the Pct and gaining that experience is important.

Fact is its very easy to just drop to a cruise dose and its very easy for us to justify doing so but it can have long term complications and you will as some stage need to run a PCT and the longer you are on the harder it can be for some to recover from it. SO learning all of this an what it takes is IMO an important part of the journey

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[Hilly]

I have had a few clients with issues from rice – its very rare but possible.

Out of interest is it

Fresh rice or reheated or eating it cold?

As what I have seen is people eating rice cold has caused issues as well as reheated rice due to the way the starch in it changes when cooked and then cooled.

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[Hilly]

Changes

Cardio. As is 5 x 30 minutes at 130BPM – Steps still 9k
Drugs – little increase in EQ and anavar in 30mg pre workout

Meal plan
Removed beef and whole eggs from meal 1 for egg whites/protein powder on Training days
Reduced carbs in all meals
Increased protein portions from 7 to 8oz per meal.

Rest days no changes
Still no high days as has been for the last 2 weeks
No free meal so having picky food with charl tonight as due to her work we havnt done this for xmas yet and then its full steam ahead from 2moro.

5 days in centre parcs in 2 weeks with Arilena and my mum for her xmas box – Cant wait for this.
Dubai for 3-4 weeks in march

2023 is going to be epic

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