[Hilly]

True HIT tends to be 10-15 seconds all
Our sprint work with a rest period then repeat.

I personally do 10-12 second sprints with 50-60 seconds go slow on a spin
Bike.

I do 8-10 rounds of this and al
Ruined 3-4 times a week.

I feel for heart health 2-3 times a week
Is sufficient but remember this is to be treat like weight training.

You need to give those sprints your all every time.

Don’t forget to warm
Up
And cool
Down

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[Hilly]

Looking forward to following. Do you have a goal weight in mind? Or more about the visual?

Our last offseason look was very good indeed n we were in the best place possible to prep.

However sometimes you can’t control
Life and even tho Riz literally did all he can to keep going in prep his body just kept saying no.

Riz wants to run a rebound growth phase so that’s that we are doing but there is no rush to blow up.

Something we know we must do is focus on keeping body comp as good as we can for as long as we can.

We did this very well
Last year but will be aiming to
Do it even better this year.

The goal is simply as big as possible in the best possible condition

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[Hilly]

Woke up feeling 99%. Was over the moon.

Plan was to spend time with Arilena today n see my dad.

All meals in
No issues.
Had a jab at 4pm.

Seemed to get progressively worse from then.

Had to turn round on way to gym n I’m in bed ffs.

Hopefully wake up 2moro ok as it’s meant to be a high day n leg day 🤮

That’s Sunday night into Monday I was bad. Had a jab Sunday night

Then again today. Fuming I am

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[Hilly]

it shouldnt effect the use of them know.

Have you ever tried to fix this naturally without the use of Omeprozole etc. as its not a drug you want to be taking year round unless ou truly have to IMO

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[Hilly]

Also make sure you are getting a decent % of your kcal from good fats like salmon/avocado/seeds etc

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[Hilly]

we cant really give advice on bloods in a foreign language my man.

Low HDL – add in HIT cardio, increase omega 3 supplements to 6-8g daily and make sure its coming from something high grade like TBJP omega pro.

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[Hilly]

its very person depending as every one has said about.

I prefer for most to give meal plans as this means I know exactly what they are eating and if there are issues with digestion, rate off loss etc I can address this effectively.

Were as with macros you can find different macros for the same foods on MFP for example and you dont know if they are picking the same ones each time for what foods/food combinations maybe setting off a digestion issue.

I actually think a macro based approach is more suitable for more advanced people even tho most would say it is the other way round, simply as those more advanced know to pick good food choices and can feedback to you better.

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[Hilly]

You look fantastic buddy and are in a decent spot at 4 weeks out for sure. Still a fair chunk to come off hams in those rear and side shots so I would continue pushing hard for the next 3 weeks as Riz says and then pull right back for the final week and perfect that run in

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[Hilly]

IMO EQ is a good Bodybuilding drug and some of the information put out there was based on animals response to the drug and not relevant to us.

There was information put out of stress to the kidneys but over the last decade I have not seen this in peoples blood work any different to other drugs.

its also a favourable drug that has been used in BB for decades so there is something to this also.

Now depending on your goal there could be better choices for sure.

You have to be careful when using EQ for its effect on RBC and blood thickness but again personally having sued the compound multiple times ive never ever had an issue here.

I also feel you need to look at what EQ brings to the table and what it can add to your set up. Its not going to bring about muscle gains like nandrolone does for example.

However it can do the following.

Very good at controlling E2 in alot it seems.
small increases in RBC etc can be beneficial in terms of fitness/o2 supply and nutrient transport.

So like with any other drug it’s about looking at the properties it brings and if they are suitable for yourself based on your blood work and your current goals.

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[Hilly]

I believe it is a very good lab with lots of good feedback.

I have just started using myself to see how my bloods compare to ROHM

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[Hilly]

He needs to become a member on here and watch all the Education videos IMO first before anything else.

This is by far the best place to start,

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[Hilly]

Hello Peter😊

i know, but i was asuming insulin would have the same response regarding lumps🤔.

I can inject in my glutes, but i was thinking about, if this will blure my lines/cuts there – could this be a problem or me just overthinking it?😬

Atm most of the time i inject subq – only pre & post i inject iM.

Front delts & uper chest are insane regarding how fast insulin will starts to kick in – i am quiet careful there🤓

if you can inject insulin subq then there is no reason to go IM and this should not effect the look at all IMO.

Just pick spots were it won’t knock detail at all – long as you are rotating sites there should be no issues at all.

What about inner thigh? Love handles? These would be my go to sites for sure.

Again I dont see there being an issue and its totally different to IM injects and pulling pre show.

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[Hilly]

So i more or less lost the last 24/36 hours to a bug or some sort. Waking just to do some work and then going back to sleep.

Today I think I have slept for 18 plus hours and had the worse runs. Not fun at all.

going back to bed now and hoping I wake much better.

Only got in 2 meals today – furious

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[Hilly]

Im pretty sure buying it there shouldn’t be an issue so this would be my choice. I would not risk taking stuff to countries like that personally.

I believe the stuff is legal there anyway so its not an issue having it but if they find it and kick up a fuss its not a country I would like to be in trouble in lol

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[Hilly]

Have you not asked your coach? That is what you pay him for so he should be able to fully explaining his reasoning for all in term of both experience and scientific information.

As J says the leaner you start the longer you can grow from.

Your health markers will also be better as you grow in a better body composition – BP and BG etc.

You will look better as you grow and this can be a huge mental boost as being soft and getting softer quick tends to mentally effect people and this in itself makes them want to stop growing soon.

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