[Hilly]

Alot of people struggle to digest oats due to fibre content and gluten type/content. A bowl of oats is one of my favourite things to eat but annoyingly it upsets my stomach no matter what I do and how I prepare them so they are a no go for me.

methods to try

soak overnight in water and then microwave from here to soften them.

Cook in a pan on the stove on a low heat for longer duration.

Try oats so creamy from TBJP as they are grounded down and thus easier to digest.

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[Hilly]

Any slin users answering, do you get more pumps from having the insulin further from the workout or just pre? How do you get this crazy pump effect? Must do high volume for it?

Pumps come from hydration/glucose plus the insulin and then volume to drive this all together in the gym 🙂

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[Hilly]

Hey Dimitris – yes this is a common time to dose GH and works very well indeed with lots of solid reasoning to justify a pre workout dosing.

John Meadows and Dr Serrano both of who I classed as some of the most knowledge with all of this stuff both recommended Pre workout as one of the most beneficial and important times to take GH.

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[Hilly]

Any uptade in your cycle and your goal ?

Thursday – meant to be training today but I was lucky if I got 3 hours sleep last night and felt terrible so I have rested today also

[/quote]
Hello bud.

Goal is still as planned – slow and steady muscle growth. Not rushing at as want to keep body comp in check and I have accepted with my schedule its just a little more difficult to nail things 24/7 or im not willing to sacrifice what time I do have on making it work on during those periods which I am fine with.

Weight currently hovering around 219-220lb comfortably – up from a low/leanest of around 204lb earlier in the year.

Cycle

TEst – 750mg
Eq – 150mg
mast E – 200mg
total load – 1100mg – so very moderate – this makes me feel good, performance is good and E2 is just above mid range.

no Gh still
IGF from pro forma still in play 100mcg pre all session with 8iu fiasp
Mots C from proforma – 1mg daily on wake
Glow blend from pro forma -usual dose pre bed.

Occasional injectable oxy pre workout when I remember that I have been trialing for some one.

Reta still remains in – 750-850mcg per week

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[Hilly]

Monday – back into routine but this will only last until Friday and then im away at shows all weekend.

12k steps in

6 meals will go in today –

trained delts/chest – all sets are hard work sets

1 arm Cable laterals – x 8, x 6, x 6F, x 12F
Rope front raises – x 10, x 10, x 9F
Standing DB laterals – x 10, x 10, x9F x 6F with 2 drop sets

pec dec – x 12, x 12, x 10F, x 8F
Incline chest press – x 8, x 8, x 8F, x 13F
chest focused dips = x 15, x 13F, x 10F

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[Hilly]

Saturday was a very long day – up at 4am and out the house for 6am to travel to a show with a client – there all day until overall as he won his class out of 11-12 athletes. In the middle battling for the overall with one of the BB winners and classic tall winner. The BB winner Sam ended up taking it who was very good/

landed back at 6pm – gym for 7pm for a late but decent arms/delts sessions.

Sunday was up at 5am and worked until 10am before getting Arilena and spending the day with her

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[Hilly]

Friday – Rest day again due to busy work day and feeling very under the weather/full of cold.

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[Hilly]

Upper / lower on rotation is the simplest and obvious answer to me.

Could also run – push / pull / legs. Higher volume in seasons with once per week frequency

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[Hilly]

If you’re restricted to 4 days per week then you are a little more restricted in options and the 5 day splits suggested above won’t work.

What about – torso and limbs ?

Day 1 – chest / delts / back
Day 2 – arms / legs

This’s way your getting legs in twice as you want and hitting upper 4 days just split into 2 different days

Other options

Push / pull / legs / full body

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[Hilly]

Red Blood Cells

Haemoglobin 169 g/L – (Range: 130 – 180)

Haematocrit 0.490 L/L – (Range: 0.4 – 0.52)

Red Cell Count 4.91 10^12/L (Range: 4.4 – 6.5)

MCV 99.8 fL (Range: 80 – 100)

MCH X 34.5 pg (Range: 27 – 32)

MCHC 346 g/L (Range: 320 – 360)

RDW 12.3 % (Range: 11.5 – 15)

White Blood Cells

White Cell Count 5.2 10^9/L (Range: 3 – 11)

Neutrophils 3.0 10^9/L (Range: 2 – 7.5)

Lymphocytes 1.60 10^9/L (Range: 1.5 – 4.5)

Monocytes 0.51 10^9/L (Range: 0.2 – 0.8)

Eosinophils 0.10 10^9/L (Range: 0 – 0.4)

Basophils 0.010 10^9/L (Range: 0 – 0.1)

Clotting Status

Platelet Count 180 10^9/L (Range: 150 – 450)

MPV 10.2 fL (Range: 7 – 13)

Kidney Health

Urea X 11.6 mmol/L (Range: 2.5 – 7.8)

Creatinine X 124 umol/L (Range: 60 – 120)

eGFR 68 ml/min/1.73m2 (Range: ≥ 60)

Liver Health

Bilirubin 9 umol/L (Range: < 22)

ALP 49 U/L (Range: 30 – 130)

ALT X 83 U/L (Range: < 45)

GGT 14 U/L (Range: < 55)

Proteins

Total Protein 76 g/L (Range: 60 – 80)

Albumin 47 g/L (Range: 35 – 50)

Globulin 29 g/L (Range: 19 – 35)

SHBG X 10.0 nmol/L (Range: 18.3 – 54.1)

Diabetes

HbA1c 31 mMol/Mol

HbA1C Reference range as per NICE guideline

Cholesterol Status

Total Cholesterol 3.68 mmol/L (Range: < 5)

LDL Cholesterol 2.59 mmol/L (Range: < 3)

Non HDL Cholesterol 3.10 mmol/L (Range: < 4)

HDL Cholesterol X 0.58 mmol/L (Range: > 1)

Total Cholesterol : HDL X 6.38 Ratio (Range: < 6)

Triglycerides 1.12 mmol/L

Fasting: <1.8 mmol/L

Inflammation

CRP HS 1.34 mg/L (Range: < 3)

Gout Risk

Uric Acid 254 umol/L (Range: 200 – 430)

Ferritin 182 ug/L (Range: 30 – 442)

Vitamins

Vitamin B12 – Active >150.0 pmol/L (Range: > 37.5)

Vitamin D 133 nmol/L (Range: 50 – 250)

Thyroid Hormones

TSH 2.370 mIU/L (Range: 0.27 – 4.2)

Free T3 3.4 pmol/L (Range: 3.1 – 6.8)

Free Thyroxine 16.1 pmol/L (Range: 12 – 22)

Hormones

Oestradiol X 220.0 pmol/L

Male – Oestradiol (pmol/L)

41.4 – 159

Female – Oestradiol (pmol/L)

Testosterone X 43.40 nmol/L

(Range: 12 – 30)

Free Testosterone – Calc. X 1.4700 nmol/L (Range: 0.198 – 0.619)

Testosterone : Cortisol 0.105 Ratio

Free Androgen Index X 434 % (Range: 35 – 92.6)

Prolactin 176.0 mIU/L (Range: 86 – 324)

Adrenal Hormones

DHEA Sulphate 10.30 umol/L (Range: 4.34 – 12.2)

Cortisol 414 nmol/L

Cortisol Reference range

6-10am: 133 to 537 nmol/L

Midnight: <150 nmol/L

(Range: 133 – 537)

Autoimmunity

Thyroglobulin Antibodies 105.0 kIU/L (Range: 0 – 115)

Thyroid Peroxidase Antibodies X 32.7 kIU/L

Written out 🙂

HDL is defo taking a hit here.

Tbjp omega pro 8-9g per day

Tbjp heart card and love heart

E2 is a touch high n for you personally this is clearly to much. I would up your promo to 210mg per week.

T3 read is poor also. I would look to add in some selenium etc to try n improve this.

All else looks fine n those that are skewed are very likely skewed from training [/quote]Hi hilly.
I take 6 caps currently of omega pharma pro so can increase there.
I use love heart at reccomended dose. Will add in heart care.
I already take selium alongside my 100mg of t4 in the middle of the night
Anything else you would suggest?
With my test levels at 25NMOL ish my HDL sat at 0.9, so must be something that runs low for me.
So following on you would increase the primo as stated, and run for another 6 weeks before dropping back to TRT dose?
[/quote]
I’d defo bump the primo then as suggest.

Bump omega.

Maybe try increasing selenium- double this but it may be this is all your going to get

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[Hilly]

I would run a refeed to see what happens and if the look improves.

Makes sense to do so.

I’d simply take carbs up to 500g per training day for 2 days in a row and asses how you look and feel

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[Hilly]

This is very hard to read but I think I get it.

Recent adds – 2 Banana / dates / crisp bread n rice cakes. 200g total

All your changes look fine to me
If body comp is good n strength is increasing while digestion is good then your golden.

Don’t over think it

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[Hilly]

Hello bud. These are way to broad questions for us to give specific answers to as they are very dependent to you n what happens during the process.

In general.

Start as lean as possible.
Aim for 2-4lb a month based on body composition and performance
Diet when progress stalls or you feel to fat
Diet down to a lean lean base

Rinse and repeat for 12-16 months minimum and re asses

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[Hilly]

Thanks for the reply Peter

No this is first time getting bloods.

Doing a bit research i think I have came to the same conclusion on E2. Maybe a tad low and I need to find the sweet spot.

Any ideas on how I can raise this slightly? Maybe some hcg?

I am not keen on upping my test dosage as it causes elevated blood pressure when I do.

Thanks

If you don’t want to bump test then 250iu hcg twice a week may do the job nicely.

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[Hilly]

You want 2-3 days off completely minimum for the most
Accurate bloods

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