[Hilly]

While the core principles of healthy eating remain, nutritional and calorie needs may change slightly as we age, as well as digestion and appetite, so it will be very person dependant.

I would keep protein at the upper end and play around with carbs and fats to see what suits you best and how you feel, look and perform.

I would have Vit D3&K2, Magnesium, Oh-Mega Pharma Pro, Creatine, Cure-Coming and The One as your staple supplements, but also consider Osteo Pro and Join-In for joint and bone health and Dream Sleep if you want to improve your sleep quality.

Fasting may be beneficial for cellular repair, improved insulin sensitivity and inflammation control, but it’s not suitable for everyone, so again this will be a case of try it and see how you respond.

I would also recommend getting a full panel of blood work done to give you more of an idea of your current health and what you might need.

Fully agree with Clare here –

for me looking after recovery as we age isn the key focus and Nutriton should always be as it is no matter of age. Just need to be more mindful of body composition

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[Hilly]

I would slowly go into a gaining phase now buddy aim for 0.5-1lb a week average over as long as you can without getting sloppy. Your lean enough here for me to go into gaining phase

\fully agree here

A very well done so far with progress bud

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[Hilly]

I’m also interested in GHK cu, found 50mg bottles, what doseage/frequency are you all using? Also does it need to be cycled or ok for long term use?

Mix with 3ml water and shoot 10iu daily. Long term use we presume is totally fine but cant say for sure as there isn’t really any long term human trials I believe

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[Hilly]

I also fully agree with Kuba.

I would look to daily micro dose 300mg test and check hormones at week 6-7 and see were levels are as well as health markers. I would have no issues using Gh up to 6iu per day as long as BP was good and we felt fine.

Then if you really did want to increase total load I would look at primo or mast and base this on were E2 is etc

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[Hilly]

im with J – all looks great to me and I prefer people to pin 3 x a week.

I would not change a thing – just asses blood work and make sure taking the right health supplements to keep all blood markers in the right spot

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[Hilly]

Put it hot water and then mix it

I would try this – bowel of boiling water and let it sit in it for a while then shake. It should fix the issue.

Im also with J tho I would still use no issues

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[Hilly]

I would start with 0.9mg MWF. Asses response and if needed work up to max 2mg per week but I dont feel there is a need to go there.

Keep a close eye on bowel movement and if slow down add in a soluble fibre powder.

pull out 2-3 weeks prior to show time so all is ok for when you load and reduce water as it can cause issues here

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[Hilly]

I hope everyone had a superb Christmas 🙂

No training Thurs/Friday – I had planned to train today before we travel to Manchester but Arilena Mum needs me to get Arilena early today instead of 4pm which means no training but that is life.

We travel to Manchester today and then fly out skiing to Bulgaria 2moro until NYD so there will likely be no training and just family time.

Once I am home NYD and back into work I am designing a full 12 week recomp/diet phase using some peptides while I cruise. I turn 40 middle of march and hill be going to Dubai so I want to be in wicked shape for this and then reverse out and will grow for the rest of the year.

The last 2 months have been probably my worsed in terms of training and eating adherence in my entire life but with moving house and prioritising time with Arilena I am ok with this.

However this will change from January the 1st and I intend to get back to were I usually am and what makes me happy. I am now set up in new house, life is all balanced and things are good. So its time to start making real progress again.

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[Hilly]

So would I be right in saying your day is…

Wake—>gym—>work—>home and bed with your meals in between?

Where is Andrew time? Do you ever get time to do something you like around all of that or even just chill and decompress? You need time to switch off at some point. The moments before bed are spent driving/travelling, still coming down from a day’s work and having to prepare food.

You can’t sacrifice work, it pays the bills and allows you to enjoy building a physique, you can’t sacrifice your sleep (make it better if anything). Your training a FBEOD split so 7 sessions every fortnight?

Are your FB sessions long? Would it be of benefit to maybe do a shorter session in the gym (U/L or PPL?) and you may have some scope to move your session to after work and sleep 10-6 for eg? You could also still train in the morning but have an extra hour to sleep meaning you can have an extra the night before just relaxing?

Fully agree here – it sounds like your running yourself into a bit of a hole both mentally and physically and then you get bad sleep

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[Hilly]

I’ve ran it before in the past. It’s a very good plan, but you do need to completely understand how to run it and how to train intensely to get the most out of it. Scott is a very intelligent and knowledgeable man. Having said that though, no training plan is ‘best’, so pick something you are able to connect with, be consistent with, be able to progress and one that suits your own individual needs and goals.

Fully agree with Clare here, its a very good split but your training skill and knowledge IMO needs to be high to get the most out of it

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[Hilly]

To follow up after 3 days of good sleep .. it’s back down to about 70 .. which i could still improve but def better. For about a week straight my sleep was terrible 5 hours or less .. and lost 2 close friends . Crazy how much stress and sleep will affect those. But I’m def determined to get it 60s 🙏🏻with some HIT session . I also noticed if i forget to wear my cpap it’s also higher , so i need to cut the crap with that . These are all things that some of us may overlook or may think minimally affect things but as I’ve seen in last ten days these factors can certainly make a big difference in the big picture

Following up to this post and 3 weeks after coming off 300mg tren RHR at a constant 58 now.. i think it’s safe to say I’ve done enough tren in my 20s to be done with it for good at 37🙏🏻❤️take care of your heart [/quote]
Great news bud :)). I defo agree, no more tren

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[Hilly]

Depends on the person. If you like carbs before bed / it helps you relax and sleep / and OR you always have a lot of carbs in all your other meals then yes add some to last

But if you aren’t eating a lot it carbs , or you prefer to have a lighter meal before bed for digestion / sleep reasons just go for protein and fats

Totally your call

Fully agree here – if you hit the search button also there are lots of good threads on this topic but it really comes down to this simply

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[Hilly]

Also were is your cardio/daily steps etc at currently

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[Hilly]

good work so far bud – Im with Meg i would still want to work on getting leaner but how to approach it would differ depending on the information Meg has asked for there.

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[Hilly]

ideal BG on wake post 3-500ml fluid is 4-6 as per NHS guidelines. The lower the better in reality.

2 hours post 100g carb meal you ideally want to see things dropping to this range of close

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