[Hilly]

Looks fine to me.

Do not use winny inject.

Use oral imo.

Hi hilly.

For winny

one day 50mg inj,

other day 30mg oral.

I know that inj have less impact on liver[/quote]Not going to repeat myself buddy just my advice

So as you wish my man

All

The best[/quote]

Thanks so much Hilly.

[/quote]
Just be careful of infection

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[Hilly]

Looks fine to me.

Do not use winny inject.

Use oral imo.

Hi hilly.

For winny

one day 50mg inj,

other day 30mg oral.

I know that inj have less impact on liver[/quote]Not going to repeat myself buddy just my advice

So as you wish my man

All

The best

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[Hilly]

Have you used thr search button bud. This is covered in huge detail

Plus walked through in my log to
Me getting my fiancée pregnant – now 5 months gone

Hcg – MWF
HMG – TTS

Imo

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[Hilly]

Yes I do.

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[Hilly]

Very hard to read all

This and a lot of info.

Facts are for fat loss you either reduce fats or carbs. It’s that simple

The real question is which do YOU individually run better on – in terms of energy / sleep / digestion/ performance/ hunger

My first move Would be to increase cardio to 45 mins.

I’m a big fan of do more n eat more always

Also add in TrainedByJP CV burn

Then defo drop fats

Imho doing this correctly will

Give you 10lb easy

Then it’s time to re asses

Don’t do things all at once. Do them week by week

Cardio uo

Add in CV burn

Drop some fats

Drop more fats

Thank you Hilly, there is alot pf ways to adress the case and it amaze me, I appreciate the knowledge![/quote]
??

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[Hilly]

Meal plan –

1 – TrainedByJP EAA post cardio then smoked salmon 100g, 3 eggs , 250g cooked jasmine

2 – 200g cooked chicken / 250g cooked jasmine rice / 10g Mac oil

Pre – TrainedByJP 20g eaa, 30g performance fuel

Post – 20g eaa , 30g performance fuel

3 – TrainedByJP iso 60g, 100g COR, 30g dried fruit / 30g honey

4 – 200g chicken / 250g cooked jasmine rice / Mac oil

5 – 200g chicken / 250g cooked jasmine rice / Mac oil

6- 2 scoops TrainedByJP vegan whey and 50g sunflower / pumpkin seeds

Every fucking dam day – flat out at it

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[Hilly]

Rest to rock from today.

Cycle change will start Thursday

Awaiting bloods before I confirm this

Training

6 days a week

Back – 6 sets / chest – 5 sets
Shoulders – 6 sets / bi / 6 sets / tri 6
Quads 6 / Hams 6 – hams first
Repeat

You will find with legs there will
Be some cross over with exercise

Why this approach – simply taking my work volume total across the week from 11 sets to 12 but spaced out more

An increase in frequency more so than total volume as my progression

Food will go up in line. Drugs will
Go up.

More food = more fuel and building blocks

More drugs – bigger work force to build muscle

More training stimulation- the factory is now on high build mode

This is the theory

I’ll push this for 6 weeks maybe 8

Then as I reach over training I’ll deload n then move to a lower volume approach

Which will again change the stimulus keeping me amused and new paths of muscle growth

Sounds gd on paper eh – potentially over thinking / planning but this is how I keep focused off season

I’ve never tried pushing volume n frequency over a period more so than weight

So we shall see

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[Hilly]

It will depend on a few factors.. How many steps you are currently doing, how much food you’re eating, how much cardio you’re doing, how big you are and your lifestyle.

If you’re currently doing a high amount of steps, then manipulating the diet maybe a better first option. If your calories are already quite low, then increasing expenditure through steps and cardio first will be more logical.

If your job means that you haven’t got much spare time outside of work, then doing more cardio in place of steps will be less time consuming, as well as manipulating diet.

I would calculate what steps (And cardio if applicable) you do on average right now and where your calories are at, then adjust one or both variables depending on your situation. See how your body responds and if you’re getting the desired results, stick with it until things stall or adjust some more if you’re not.

Hi Claire. Yes like today for example I have already done 20k steps and haven’t even finished my shift yet [/quote]
Work out your week average

Day at work
Average

Day off.

You may keep day off lower n put bigger body parts here.

Steps you do or set need to be in line with what life requires you to do

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[Hilly]

It looks ok.

Why 3 x sets on everything

Now are you approaching these sets

First one heaviest – last one ?

How will you know when to progress !

What is current goal

How often hitting a body part ?

What does your physique look like ?

Is this your normal volume ? Are you working up from here ?

Can’t really help you much tbh bud without all this information your layout doesn’t mean much

Sorry – with the above info
Can advise a little more

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[Hilly]

The dose that puts you top end normal range.

It’s different for us all.

Usually 125-150mg

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[Hilly]

After legs I am physically trashed n going back to bed.

Real bad sometimes

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[Hilly]

Looks fine to me.

Do not use winny inject.

Use oral imo.

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[Hilly]

Lats – 3-5ml no issues depending on the individual- medically this would be ok I believe for a large muscle.

Triceps I would do no more than a ml personally

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[Hilly]

Imo this is fine if hitting just positive failure

If your recovery is gd

If still progressing

This is 15 sets total. Manageable for most.

However you could potentially grow just as well with a third of this.

Very Person depending

I would prefer this volume but with more exercises TBH but that’s just me

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[Hilly]

It depends on the nature of the cut n were your bf is.

Coming from 20% to 10% you should not really loose any strength if done correctly imo. Take your time etc.

Jay cutler did 0 sets to failure. His sir hours were shy of failure using working volume

So different to your thought pattern bud

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