[Hilly]

We really can’t help without pictures

Simply because of your not lean enough any of this will just make you look worse

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[Hilly]

1. Would you suggest to increase kcal or what?

2. Thanks, will watch your videos.

3. EAA added intra workout.

Update

19.07.21 Weight: 111kg

Week ahead:

35 min cardio (elliptical or stepper)

Diet:

as above with few changes as suggested

Thoughts:

I Didn’t realise I burn so many calories (or Fitbit is way off)

I would calculate your food – macros / calories correctly first and work from that.

Those macros don’t add up to 1500 kcal

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[Hilly]

Main factors to govern this would be

Current BF

Current food Amounts

Are you assisted or un assisted

Then it’s just as long as needed to get were you need to be

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[Hilly]

Weight dipped from missing meals yesterday

Just thought I wanted to chill n have a rest from forcing things

235.5lb ffs. Never mind lol

Great chest / back session.

Got my bloods back n estro is high so 1mg adex going in MWF as dose increasing this week to.

We’re now

600 test
600 NPP
400 mast

Gh still 1/4 medi AM n 1/4 medi pre bed

Lantus is now 35iu with meal 2.

2 more weeks n this will come out

Great session. Strength up.

I really need a head band

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[Hilly]

I like to using a cruise period for cutting

The cruise dose would be putting me just above the natural range so risk of muscle loss for most of those not way over there genetic limit is low to 0 imo

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[Hilly]

Fully agree with Bryan here

This may be some of the worsed cholesterol readings I’ve seen and I’ve seen bloods on some pretty hefty cycles.

Have you any pics ? What’s body comp like ?

This needs rectifying ASAP tho that’s for sure. If I was you I would

Drop to a sports Trt – maybe 150mg test and 100mg primo. Simply because I get the feeling you won’t want to drop
Right down

Agree with the above

Double dose love heart
Red yeast extract

Krill oil 5g
A good normal fish oil – 10g

Drop fat macro down on the lower side 15% total max

Go speak to your doctor as this may impact things going foresee for you in terms of health and life style choices

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[Hilly]

There is something called the dawn phenomenon I believe that can cause this effect in people.

If the A1C is fine which it is I would have 0 concerns

This is way more efficient/ accurate than testing BG your self

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[Hilly]

Hey,

How do you know your flat? What is pre and post b weight after meal?

Hello Ryan,

I do train after meal one btw (morning) so morning weight is 180 on dot right now and after post weight is 176-178 depends if its a leg day.

Pre and post with intra i utilize around 70% of my total daily CHO.

[/quote]
So your not flat at all. You’re just sweating a shed ton of fluid out during the workout

This just tells us you need to keep on top of hydration pre / intra / duration of the day

I don’t think this means your flat at all.

Plus your burning glycogen during training

How long do you train for
What is meal 1

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[Hilly]

Ryan and Clare

Thank you both for your replies.

Fitbit purchased.

Revised diet. I would appreciate your thoughts:

Training Day

Kcal: 1572

174g carbs, 295g protein 34g fat

Meal 1:

C:0g, P:40.7g, F: 7.6 g

kcal 231

185g of steak,

Meal 2:

C: 0+ 36 P: 58 +3 F: 2+2

kcal:252 +179

240g of turkey breast + 125g pilau rice

Meal 3 (pre) :

C: 0+ 36 P: 58 +3 F: 2+2

kcal:252 +179

240g of turkey breast + 125g pilau rice

Meal 4 (intra):

C:2.3 P: 39g F: 2.9

kcal 188

50g whey

Meal 5 post workout/ after cardio

C:97.2g +2.3, P:6.8g +38g, F: 1.1g+2.9g

kcal 426 + 188 kcal

120g cream of rice, 40g whey

Meal 6:

C: 0.2 + 2.4g P: 15g + 33g F: 10.8g + 0g

kcal: 156 +135

2 eggs + 300ml liquid egg whites

On non training day:

meal 4 is out

meal 5 COR is 60g instead of 120g

Your meal choices look on to
Me.

I would definitely not be using whey intra but 20-25g EAA then 25g whey pwo

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[Hilly]

Ryan and Clare

Thank you both for your replies.

Fitbit purchased.

Revised diet. I would appreciate your thoughts:

Training Day

Kcal: 1572

174g carbs, 295g protein 34g fat

Meal 1:

C:0g, P:40.7g, F: 7.6 g

kcal 231

185g of steak,

Meal 2:

C: 0+ 36 P: 58 +3 F: 2+2

kcal:252 +179

240g of turkey breast + 125g pilau rice

Meal 3 (pre) :

C: 0+ 36 P: 58 +3 F: 2+2

kcal:252 +179

240g of turkey breast + 125g pilau rice

Meal 4 (intra):

C:2.3 P: 39g F: 2.9

kcal 188

50g whey

Meal 5 post workout/ after cardio

C:97.2g +2.3, P:6.8g +38g, F: 1.1g+2.9g

kcal 426 + 188 kcal

120g cream of rice, 40g whey

Meal 6:

C: 0.2 + 2.4g P: 15g + 33g F: 10.8g + 0g

kcal: 156 +135

2 eggs + 300ml liquid egg whites

On non training day:

meal 4 is out

meal 5 COR is 60g instead of 120g

You weigh 113kg and your eating 1500 kcal. This seems way off to me.

That doesn’t add up to those macros.

It’s very hard to give guidance when it’s laid out like this

I have just done an igtv on how to set up a meal plan for yourself you may find useful.

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[Hilly]

Weight is now holding 238-239

Food is a Struggle at 5k

Still having the shits n still
Some acid.

Hugely annoying

Mega leg session

Strength is gd

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[Hilly]

Hey Hilly !

What would be your first step to cure acne in terms of topical treatments ?

Already taking kidney support as well as NAC but still have break outs on back and shoulders.

Cheers

I would be Checking my hormones

Estrogen

Prolactin

Progesterone

Then bringing these in line

Shower 2-3 x a day

Use a body scrub brush

Use something like dove soap only [/quote]

Thank you !

Latest bloodwork was:

Total test 29.8 (8.64-29)

E2: 0.18 (0.04-0.16)

Progesterone: 0.53 (<0.47)

Prolactin 329 (86-324)

DHT 800 (250-900)

This is all on purely TRT 25mg Test E every other day !

Any suggestions ? No sides other than acne

[/quote]
I would want to bring e2 in range

Drop T down maybe a tad

Progesterone also – potentially

However in honesty I doubt it maybe hormones.

Could be food / diet related

How often do you shower / get sun exposure.

Etc

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[Hilly]

You can even mix the shake up in a little water then add it to the warmed rice

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[Hilly]

Yeh. Used to do it all
The time.

Now I just eat the rice separate with a little honey n drink the shake

Some powders mix better than others for sure.

TrainedByJP iso mixes real well.

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[Hilly]

Can’t see any pics buddy.

However we can’t tell you what will be lean enough till you get there in reality but the leaner the better always

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