[Hilly]

Monday / Tuesday – still in Bulgaria

Lots of skiing / sledging n carrying Arilena up n down the slopes.

Food is poor as expected.

Home Thursday

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[Hilly]

J3 university do some very good stuff here imo

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[Hilly]

Yes for me I would taper fat down first to 50g and then taper carbs down.

All while increasing cardio:output

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[Hilly]

I also fully agree with Kuba and Kerry here.

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[Hilly]

cardio is 30 min treadmill 4.5 speed 12 incline, steps 15k, training upper lower(2on1off), Pictures are getting better only todays check ins really fucked me mentally but I think i may hold more water after yesterday leg day, my question is should tidy up and get rid of bf fast or just let it slowly become, Eveything is pretty spot on i just dont know what to do with the extra body fat

Post leg day pics will always be watery.

The real question is how much is the bodyfat effecting you n how focused are you on making as much progress as possible. As some bodyfat gain is inevitable

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[Hilly]

I would go in at 250mg personally. For me I’ve always been of the opinion why inject myself – run the risks that come with it to just make yourself natural.

I would then get bloods done at week 6 and make my assesment on response etc

Then response / bloods / progress will all
Dictate your path from there. It’s very hard for us to try map out what you should do now. Impossible almost

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[Hilly]

I would be more than happy using quanta stuff based on lab tests n blood I’ve seen

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[Hilly]

Agree with J here fully.

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[Hilly]

Sunday – travelled to Bulgaria to go skiing / sledging with Arilena , Sarah n her kids.

Been a long day. Up since 3am.

Lots of cardio / output will be done. Food will be so so.

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[Hilly]

If you feel you can do more then do more. More work will equate to more muscle if everything is in order and you recover fine generally.

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[Hilly]

It’s strange that the rest of the session is progressing but push movements which are first don’t seem to be.

What movements are you doing ?
What rep ranges ?
How long have things stalled for ?

I would first be making changes here.

However I do fully agree with every one else. Training UL 6 days on the bounce is far from an ideal set up imo.

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[Hilly]

I would start with 1mg per week split into 3 doses and then asses as you go. If feel the need to titrate up I would work up slowly.

For example

1.3mg

1.6mg

1.9mg

Would you titrate the doses up weekly via the jumps youve mentioned assuming no issues, until you hit the 2mg mark?

[/quote]

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[Hilly]

Hi! How are you calories split (pro/fat/carbs) at the moment? do you have a training day and non training day set up? and how are you feeling on your current set up? I personally like to place a good amount of carbohydrates around the training window for performance purposes. If you could give us a little more information on current set up outside of just cals that would be epic!

Hi Sara thanks for the reply. Currently I eat 0.8g of protein per pound. I have fats at 20% of my calories, the rest are carbohydrates. I eat the same meals everyday. I don’t really feel very hungry between meals and I was thinking that I could cut on the carbs from the meals after the workout. How would that be? I don’t have a lot of energy towards the end of my lifts and I don’t really get the same joy as I did from my session before. These are my current meals:

Meal 1

38g iso whey

100g frozen strawberries

50g frozen blueberries

30g 86% dark chocolate

70g oats

Meal 2 (pre workout)

382g 0,5% fat milk

85g cornflakes

30g honey

135g banana

Meal 3 (post workout)

5g olive oil

200g chicken

73g carrots

60g rice

Meal 4

8g peanut butter

60g rice

200g chicken

Meal 5

5g olive oil

9g peanut butter

300g potato

150g 5% minced beef

Would be open for any suggestions and tips on my diet set up. And plz ask if I could provide anymore info[/quote]

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[Hilly]

Great example from Nathan.

Other option is to just keep carbs balanced in all meals with some intra.

It really does depend on what you feel best on and what helps keep you consistent in terms of adherence.

Personally I prefer to keep carbs low to zero meal 1
Then higher pwo and evening meals when hunger levels are higher.
I also always have some pre bed to help sleep

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[Hilly]

I’ve been running 300mcg of both CJC and Ipamorelin every day both taken before bed with my HGH and also 1mg of MOTS-C every day on wake.

Feeling great on that.

This to me is a very good layout

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