[Hilly]

Then your best bet is to run a trial a few times.

do a high day – Say 3 times your current carb intake – keep fluid as is – check pics/weight each morning over the next 7 days and see which day you look the best. This is a safe approach.

Would you keep protein and fats the same as normal on the high carb day or lower them to stay within your normal calories?

[/quote]
Depends on the client and the macros being used.

i usually drop fats – However some clients need some in there to help things stick

Protein would usually be reduced yes

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[Hilly]

So I would be placing more macros with protein first there then fat,

In terms of macro distribution – it depends were your handle them best at those level.

to many carbs makes me sleepy sp no good meal 1 as it impacts work.
To many carbs pre gym doesn’t sit right with me in terms od Digesiton and performance –

so I would be putting most post workout and in the meals following.

I would be

50 pre shake. – drank over 35 minutes before training
50 during
200g PWO
125g PPWO
125g PPPWO

There is 550 – the rest would be split in earlier meals

]Just got to figure what whats best for you

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[Hilly]

Depends on the prep – there is no one rule here.

if your starting 20 weeks out then of course not.

if your starting 10-12 weeks with lots to come off then your starting with all things that help in.

got to asses your own situation.

there is an argument that having it in from the start will allow you to keep food higher – if food is higher your more likely to retain/progress in performance and thus maintain more tissue.

If you have a perfect environment starting prep then there should be no need to start with it but things are not always perfect for people.

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[Hilly]

ROHM
Quants
Medtech

same as the other threads asking the same thing last few months

Good labs are always good labs

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[Hilly]

Sat – at the fitx finals – Bethan took second in bikini trained – obviously we were aiming for another win and to keep this title for another year but the girl coming first had a very similar look just bigger arms/delts etc so it was a worthy win. We brought our best look to date.

Jamie didn’t place top 5 – out muscles alot here after coming second at the PCA finals last week.

We go again at the worlds in 2 weeks

No training all weekend for me.

Meals in yesterday

Meals this Am are not in – I will get 4 solid meals in this afternoon and then we hit it hard from Monday

Also getting bloods done next Saturday with E-val

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[Hilly]

Hey Hilly !

I currently ramp up my testosterone dosage for the first time after being on TRT for 4 years.

My TRT has been 90mg Test E per week which yield 25 (scale up to 28) on the testosterone scale.

My first increment was to 150mg per week which got me to 35. Then 3 weeks ago I went to 200mg per week and end of week 3 I started to get hot flashes and my face went red all the time. It looked like red rash on my forehead and my cheeks under the eyes were red too. Blood pressure was up around 10 on the systolic too. I then decreased to 150 again and now it’s gone again.

What could that have been ? Estrogen related ? My E2 is slightly over range at 150mg too but without sides and an AI is not an option.

I thought about instead of increasing Test I try to use a DHT derivative like primo to avoid estrogenic sides ?

What’s your thought on that ?

Thank you

would make sense it isn then E2 related especially with info given.

Very strange to be honest – is there a reason you didn’t wait to see if it went away?
You could try a different injection frequency? Daily jabs if not doing for example/

This is not something I have ever come across first hand at such low doses TBH – but its just going take work on your half to figure out best step forward

Move to daily dosing and try again
add in a little primo.,

However if y goal was to gain the most amount of muscle I would not want to be stuck at 150mg test and would like to find a way of using more before I had to bring in other drugs personally.

So if you can find a way to manage well on 200mg. – then you can bring in primo r masteron and work the doses up from here 🙂

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[Hilly]

Looks ok to me if she likes and digests those foods fine

Id potentially start food a little higher however as 85kg is not light and she has alot of weight to come off if trying to get to 68

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[Hilly]

How much do you weigh?

Most of my clients would be on 300g protein plus with those cals for sure.

fats would be higher to

Protein first would be my change now

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[Hilly]

Friday – another high day and back as i am away at fitx finals this saturday with clients

missed a meal due to having Arilena with my mum on and off during the day.

Trained at a gym next to a soft play so they could go there. Mum has more time now and next time will just be on her own with Arilena so I can crack on which is a bonus.

Made the best of the situation tho.

weight is up to 228 today Saturday so its coming back.

Happy with that.

got meals with me today – 2moro I will do what I can but likely going to miss 1 meal.

Train was cancelled this morning so have been all over on trains to get here. Annoying but life.

On we go

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[Hilly]

ROHM – MEDTECH – QAUNTA – SOUTHERN GHOST ALL G2G

X 2

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[Hilly]

Im using now and seems decent enough for sure in comparison to other generics –

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[Hilly]

So my choices here would be

Protein – chicken/beef cooked in the rice cooker as a slow cooker – most do both. Eggs, tuna, protein powder.

Carbs – rice, cream of rice, potato, rice cereal, oats, bread/crumpets/bagels if you digest well

Fats – extra virgin oils olive/avocado/macadamia, eggs, seeds, nuts, nut butter

Simple, effective and not costly in general

look to buy in bulk from super markets, macro, butchers

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[Hilly]

it can be done several ways.

The key tho is being totally fat free or it will never work truly messing about with things and just give a softer look.

if you get all the fat off there won’t be much of any need to play about with things.

Then your best bet is to run a trial a few times.

do a high day – Say 3 times your current carb intake – keep fluid as is – check pics/weight each morning over the next 7 days and see which day you look the best. This is a safe approach.

You can then advance this by seeing if you can push the load harder with more carbs.

Then you find which day you look best on and you then play about with fluid and meals on that day to see how you hold or improve that look best over the day.

you then mimic this approach for show day.

I do this wth all clients.

There is then 0 guess work come show time 🙂

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[Hilly]

1 – i see no need for lemon

2 – this depends on your digestion – Some people whey and COR will be fine, others may just need whey and banana – some may need nothing if you had a good meal 2 hours prior to training

3 – See above posts for intra workout nutrition advice

4 – on waking empty stomach

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[Hilly]

Thursday. -pulled off my high day today and legs so I am a happy man.

feeling 75% better than yesterday thank good.

All work done

Meals in

Training done.

Meals as below with drugs

on wake – 2iu GH

Meal 1 – 35g protein from TBJP vegan whey – 130g COR, tablespoon honey and 15iu lantus
meal 2 – 125g cooked chicken, 300g cooked jasmine rice and a fruit smoothie
Meal 3 – 35G protein from vegan whey, 130g COR and 20g sultanas

pre – 25g EAA, 45g carb powder and 3iu Humalog – the log should of been with meal 3 and no pre shake but the way my day planned out this fitted better
Intra – Same as above – No insulin obv

PWO – 35g vegan whey. – 3iu humalog – 150g carbs from cereal –

Now I think I had to much carb powder for my digestion or to much vegan whey today as I have had the runs since here.

Meal 5 – 150g cooked white fish, 400g cooked Jasmine rice (this is awful to eat TBH)

meal 6 – 35g beef isolate, 100g carbs from free from bread and jam

Legs – this was a reduced session with me not being well. I just tapered up to 3 hard sets of 10 failing on the last one for most

seated ham curls – x 10, x 10, x 6F, 1 x FOURs set as a back off
Extensions – x 15, x 15, x 14F, 1 x FOURs set as back off
Leg press – 4 sets of 20 getting heavier each time – no back off – I would of gone to 5th set but my left hip/knee felt funny
1 leg leg press – 3 second negative – x 10, x 10, x 10
Lay ham curls – x 10, x 10, x 6F
Adductor – slow negative and hold in contraction – x 15, x 15, x 11F

Pretty happy with this, good to be back in UF and good to be on plan –

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