[Hilly]

Wed – training day
5 meals in
13-14k steps

Trained arms/legs – tendons still an issue but did lots of warm ups and this helped.

Ez cable PD – x 8, x 12F, x 11F with a drop set
Preacher machine -x 10, x 10F, x 8F with a drop set
1 arm cable PD – x 15F, x 11F
1 arm machine curl – x 13F, x 8f

Seated ham curls – x 8, x 8, x 9F, x6F
Extensions – x 8, x 8, x 12F, x 9F
squat machine – x 6, x6, x7F
1 leg hip press – x 8, x 12F

had bloods back -Test level is 44 on 280mg test done daily with no jabs 2 days prior so fine and E2 is a little high at 240 so I will look to bring this down alongside prolactin that is just over 400 but none of this should be causing the tendon issues.

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[Hilly]

Using a GDA supplement, such as the standalone Berberine or more comprehensive INSURE, with your higher carbohydrate meals, will increase insulin sensitivity and allow your body to utilise carbohydrates more efficiently, shuttling storage into the muscles and keeping body fat storage to a minimum.

Take one cap of Berberine 15 mins before or with your higher carbohydrate meals.

OR

Take one cap per 50g carbs of INSURE 15 mins before or with your higher carbohydrate meals.

No need to take with your post workout meal as your body will be highly insulin sensitive post training.

Berberine also has many other health benefits, aside from it’s blood glucose management, such as inflammation, blood pressure and cholesterol control, as well as gut health.

Great information right here

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[Hilly]

Yeh I also feel keeping it in helps with fitness and body composition

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[Hilly]

Hi Piotr congratulations on your achievement so far , nice work!

With regards to calories , I’d start with 300 to training days, 200 to rest days an see how you feel / respond to this for

3-5 days.

Exactly what I would do

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[Hilly]

Cool bag
Ice packs
Job done.

No need to freeze things

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[Hilly]

I agree with Nathan – you’re in a good spot and could be ready in 12-14 weeks.

So upping food a little makes sense. I would be doing this on leg days with these being a bit of a wreak area.

In terms of the question thing – people work in different ways. I also like to discuss n explain things but just because he doesn’t does not mean he’s not doing his job superbly well.

Also I think maybe the issue is some simple incorrect focus to your thinking.

You say should you not be on prep by now ? Why does food going up mean you’re not preparing for the show ? It doesn’t , your in prep when your preparing to be your best for the show n locked in with time lines etc. Increasing or decreasing food doesn’t alter this at all.

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[Hilly]

Tuesday – rest day

5 meals in

12-13k steps.

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[Hilly]

I would message them advising that you are a repeat customer and asking for more information on when they might be back available as you are using them for research

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[Hilly]

Yes. There is research to show they have the potential to help bone healing so I would be running them

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[Hilly]

 

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[Hilly]

Yeh SLU would be my recommendation here

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[Hilly]

I would randomly change food sources with clients.

However as I move through phases (off season / prep ) I will ask clients if there are any foods there getting very sick of or things there really missing to see if we can make things more enjoyable on that front

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[Hilly]

I would go 100 mast to

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[Hilly]

Keep total dosage same test only

12.5 aromasin x3 per week will do job if you are on leaner side, higher bf higher conversion of Estro

Fully agree with Kuba

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[Hilly]

Monday – training day.

Having to switch my sessions back round a day early which isn’t ideal but it had to be done today as I’m at a wedding Friday – Sunday so won’t get to train then.

Shoulder / back / chest – lower volume work as I only trained these parts Saturday

Stand fat grip DB laterals – x 12, x 12, x 1-f
Narrow grip press – x 6f, x 9F

1 arm lat focused pull down – x 8, x 9F
Seated upper back row – x 8, x 8, x 7f

Narrow grip chest press – x 10, x 10, x 7f, x 14f

5 meals in

Steps – 13-14k

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