[Hilly]

if your on 300mg test I would add in 100mg EQ if you feel you aromatise alot and suffer sides from it highly and re run bloods in 8 weeks.

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[Hilly]

Wednesday – Training day.

12k steps

6 meals in.

Trained arms/legs and was a decent session.

Rope PD – x 8, x 8, x 9f, x 6F with 2 drop sets
Seated Db curl – x 8, x 12F, x 8F
OH Ez bar extension – x 8, x 15F, x 9F
1 arm machine curl – x 8, x 14F, x 11F

Seated ham curl – x 8, x 8, x 7F, x 14F
Extensions – x 8, x 8, x8, x9F with 4 partials
squat machine – x 6, x 6, x 4F – down on last time but was up in weight on both previous exercises
Close grip leg press – x 16F

Calfs – 3 x 15-20 reps – all to failure

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[Hilly]

I do mine in general in lower ab subq fat but if have a niggle then it goes local

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[Hilly]

Ha. Overthinking at its worst!

I suppose I figured there must be a draw back for getting the higher response from a lower dose!

haha very much possibly mate.

I cant see any downside to being a better responder at all. You get more from less so you just need to factor this in to your dose increases

Sometimes some people in this world need to make really normal things sound very over complicated for there image or sales approach or just because thats who they are which is fine but it rarely makes much of a difference.

We have the advantage of being able to run regular bloodwork however regardless of what that test level says you still need to asses your progress first and also everything else needs assessing just the same

Ive seen some people get very impressive testosterone numbers from lower testosterone doses but they didnt grow in the gym any different to any one else.

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[Hilly]

Black back drop and ring lights work very well.

natural lighting were possible is also great.

I tend to get clients to send me different visuals to allow for overall better assessment of the look.

For example – on wake set up and PWO set up in some good gym lighting etc

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[Hilly]

Thanks once again for the replies.

So after a rethink , I’ve come up with something like this.

Ill explain my thought process, then please critique away!!

So , I Wake at 3.15am, Hydrate with 750ml water with Pre run Ritual. Light on stomach , sits well etc.

Train 4.00am running session 1.

Usually done for 5.30am, hydrate, M1 goes in soon as I can , usually 6:00am.

M2 – Nice whole meal , usually 9.15AM.

M3 – Light on the Stomach , ready for PM session. Usually eat 12.15pm.

Train 2.30 pm session 2, Eaas + Creatine before / during.

Post W , driving home 4pm – Something to tide me over + quick carbs , little bit of protein.

M4 – Biggest meal of the day , Refuel + Recovery. Usually Between 4.45pm – 5pm.

I make a Loaf with all the Ingredients, comes out lovely! I Like to go to bed full and satisfied, helps me sleep etc. Idea for the meal is to make sure I’ve Fuel for the next day , and to recover from the days work.

(If i still Feel hungry, ill add some Sourdough toast with PB + bannana , Or 100g Cereal etc). Extra 500 cals approx.

Will also swap Chicken and Sweet Potato for other sources with equal macros ( 5%beef, Rice, Pasta etc, and the Veg for Salad.)

Diet Plan Example Below :

4,000 Calorie Base Line Diet.

Pre Run AM – 3 Rice Cakes , 10g honey , 1 medium banana. 5g Creatine, 1 scoop Eaa’s , 5g glutamine. Cals 244 Fats 1.9 Carbs 55.3 Protein 3.5

*15g of Prepare Pro on hard session days + 15g Pumpage.

Training session 1.

M1 – 140g Cream of Rice , 35g Oats , 60g Whey , 20g Almonds 1 Apple. = Cals 973 Fats 17.2 Carbs 145.9 Protein 59.4

M2 – 400g cooked sweet potato , 125g cooked chicken, 250g veg , 20g Almonds. = Cals 886 Fats 15.7 Carbs 132.0 Protein 60.5

M3 – Pre Session 2 – 125g Cream of Rice + 20g Whey. 1 scoop Eaa’s + 10g Creatine. = Cals 475 Fats 1.5 Carbs 92.1 Protein 22.4

Post Session 2 – 70g Sourdough, 20g Whey + 1 Apple. = Cals 270 Fats 1.9 Carbs 46.0 Protein 20.6

M4 – 3 Medium eggs + 7 Medium Egg whites. 200g Raw Carrot , 100g Cream of Rice, 50g Oats , 250g Frozen Mixed Fruit , 25g Peanut butter , 10g Almonds + 1 Medium Kiwi. = Cals 1187 Fats 38.9 Carbs 145.1 Protein 66.5.

Totals – Cals – 3988 Fats- 76.8g Carbs -604.7g Protein -232.4g

Daily Supplements – Creatine, Glutamine, Eaas , Omegas , k2 + d3 , Magnesium , Cordyceps , Multi , b-vits , Vit C , Iron , Cure Coming, Insure.

Dream sleep + Glycine pre bed.

As for Training, rest days come as and when i feel i need which isnt very often. The Easy Runs are Mainly for Recovery, Flushing the Legs out Etc.

Look Forward to the Replies! Cheers Greg.

critique would be the same as last time – food choices look good and if this works for you better than the last one then its a winner if it doesnt then go back to the previous one

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[Hilly]

Both makes sense , they all bring diff benefits . If your using eq I prob wouldn’t bother with primo . If using the test , eq , nandrolone , running them 1:1:1 is a great ratio most do well on I have found , as then you have test and nandrolone rasing e2 , eq lowering it , so then overall your in a good spot . If that needs altering it would then be from test , so 1.1-1.2:1:1 for example

this is exactly what I would be doing but I may end up tapering Eq down a tad based on individual response and total doses being used of compounds.

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[Hilly]

Tuesday – Rest day.

Weight 210lb – so thats so far a drop of 12lb since start of the year – 4 weeks. 9 weeks into cruise dose and no direct cardio done simply tracking and tapering steps up and pulling food back quite hard. Im pretty flat so need to load up this week which I will for second 2 training days of the week.

I also need to de hair and take some pics.

Steps will be high today as I did soft play with little miss early doors plus dog walks so will be over 15k

5 meals will go in.

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[Hilly]

Sounds sensible to me.

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[Hilly]

3 and 3 also makes sense to me.

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[Hilly]

I would be reducing leg volume in sessions for sure. There a strong body part and your hitting them twice a week.

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[Hilly]

Baltic
Delta
Biolabs

All good imo.

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[Hilly]

I split mine with 3ml and do 10iu daily.

If i have any niggles i double up to 10iu twice a day

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[Hilly]

Monday – 12k steps
5 meals

Trained shoulders / back / chest

Standing DB laterals – x 8, x 8f, x6f with 2 drops
Narrow grip press – x 8, x 8, x 11f

Overhand pull down – x 8, x8f, x 14f
Chest supported row – x 6, x6, x6f
1 arm HS PD – x 11f with a drop set

Incline chest press – x 10, x 10, x 8f, x 14f
Chest press – x 12f with 2 drop sets

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[Hilly]

I would keep them for just when taking berberine and simply mimic the Insure use approach

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