I’d like to open a discussion around whether natural athles should routinely monitor simple vital signs such as blood presure and blood glucose / sugar, even in the absence of PED use or diagnosed health issues.

Here is my knowledge what I know from J3U and my own experience:

Blood pressure and blood glucose are low cost, low friction markers that…

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Hi guys,
I would like to change my current stack from:
350test / 100deca / 100mast + 5iu gh + anastrozol 0,5mg E3D to
350 test / 100deca / 100EQ + 5iu gh, remove anastrozol

I monitor my blood pressure + blood sugar 3-4x week, everything in range.

My bloods:

• Leukocytes: 3.8 G/L

• Erythrocytes: 4.9 T/L

• Hemoglobin: 15.1 g/dL

• Hematocrit: 0.44 L/L

• MCV: 90…

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Thank you Jordan for your fast reply and your expertise ! I am defo going to share results !!

My height is 180,5cm and I am sitting at 82,5kg // 180 pounds.

Ready to go to war with this off season. Every set will be treated with insane intensity, no set will be missed i swear.

Hi everyone,

I started my first cycle in October 2024 with 250mg of Test, and gradually increased it over the off-season to 300mg Test and 100mg Mast.

I finished the off-season in April and began cutting down. I’ve just completed a 24-week pre-prep diet, aiming to get as lean as possible so I don’t gain too much fat in the next off-season. My…

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Hi guys, I’ve got a mild slipped disc.

I’ve picked up some BPC-157 and TB500, and I’m also working with a sports physiotherapist who used to be a bodybuilder and has treated lots of bodybuilders.

How would you set up the dosing of TB500 and BPC-157 to get as much benefit as possible?

I am currently in my last 3-4 weeks of my pre-prep dietm…

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Hi everyone,

I’ve been struggling with persistent pain running from my gluteus mediu, to hamstring, through the glute and down into the calf/heel. A doctor suggested it could be sciatica or another nerve-related issue coming from the lower back. Don’t worry guys I am already working with physios on it, but since I’m down on my 22nd week of my…

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hi guys,

i really have a bad metabolism, mainly i think because i was fat like a cow in my youth (25%bodyfat and then up to 40% when I was 19, lost 30kg and dropped down to like 10% bf by 20).

Then I did my first natty prep from April 2024 to October 2024 and looked like shit – loose skin, shit metabolism eventhoe i was doing 20k steps, 0g…

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you can try, but if you stick with upper lower i would see a combination of flys and press movements to summarize your volume for chest movements.

back should be fine

around 6 sets per workout for all back movements.

first of all you decide weither to recover first or go back to blast & bulking phase.

Your post competition body fat percentage will be around 5% which is very low.
You bring food up back so you gain around 0,5% to 1% bodyweight per week until you reach a bodyfat around 8-9%. Then you sit there and do your recovery, blood tests etc.

For reverse…

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hi jack,

depends wher you coming from.

If you are reversing after a contest prep you defo need a recovery phase to let your body recover from the PED blast you took during prep.

that’s why most people do 6-8weeks recovery post prep, fix blood tests and then starting blasting when body is recovered.

if you do a regular diet, which means pushdown to…

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Hi jack,

do upper/lower

upper a: start with chest, then lats

upper b: start with last, then chest

thats it

Hey Reilly,

in a recovery phase you dont have the goal to build muscle or loose fat, but to recover.

Thats why you won’t need a caloric surplus or deficit, but you can defo go down in calries to maintain weight. Just be sure to not end your bulking phase too fat, so you don’t have to prep for too long and also don’t risk your health.

14% bodyfat…

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Hey Jack

It is absolutely mental that he won his first pro show and got his olympia qualification – especially for people like me who are from germany.

I am so happy to have an absolute aesthetically pleasing but also massive guy at the same time to represent germany at the olympia for the first time since Schlierkamp/dennis wolf. I think he…

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hi guys,

for next off season i’d like to address my weaknesses:

Back thickness / calfs / glutes / chest.

what you think about this workout split? I quite like the design & i am very keen to try it, but would like to have your opinion first

thx guys

hello guys,

I just started 4iu gh + 0,5mg retatrutide a day (in my 21st week of fat-loss-dieting for my pre-prep cut)

Saw many threads that starting at 0,5mg/day is quite good and since im on already quite long in a diet, i would like to gain stronger effects.

My plan is to run reta throughout the last 4-5weeks of my fat-loss diet and as well…

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sometimes you have to kick someones butt to help them see the forest for the trees i guess hahah, this time my butt had to be kicked.

Many thanks for you reply and insights nath

hahahah jordan ok got it, think this wasn’t best questions to ask hahahhah

yeah i know what both reta and gh does, but questions is if you see potential that reta and gh could complement each other?

just as test and eq complement each other and can create a harder look,the question is whether Retatrutide and GH could complement each other in a meaningful way. GH primarily works through stimulating lipolysis,…

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Dear All,

My coach has just added 4 IU of GH to my plan, which I’ll start as soon as it arrives next week.

I’m currently in week 20 of this diet, running 250 mg Test and 150 mg Mast. That was the highest dose I needed to grow solid muscle during my bulk, and right now the main focus is holding on to that tissue while pushing deeper into the cut.…

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Dear all,

has anyone made experience with chinese supplier Sigma Audley? They fking huge and I’m thinking of getting my GH from them bcs its 0,55€ per iu.

I am grateful for any experience shared.

Thanks

Hello,

I was wondering if doxy helped you with acne. I got it prescriped pretty fast since my acne outbreak was getting worse and worse. So I was wondering if doxy helped you or should go for isotretinoin?

Hello @all,

May I ask why planks are rated as one of the best excercise?

I prefer planks prior to ab machines because I cant really perform weighted crunches without risk of hip pain

Thanks.

same here – would love to test it, but since it’s not FDA approved yet and relatviely new on the market, I’m a bit anxious – If i test it, I will tell how I feel.

Dear all,

anyone here with experience on retatrutide? hearing a lot right now about it.

I know it is not well tested, but any experience with it?

Looking for your answer, thanks !

no, basically there is no problem with that, but it’s a sign of lacking mobility.

but I recognised extra fatigue on my calfs when I do my hacksquat/squat with lifted heels. Thats why i adjusted my stand so lifting my heels won’t occure.

Thanks for sharing your experience. May I ask which other forums you use for information?

All you need to asses:

Hormone status

Total testosterone

Free testosterone

SHBG (sex hormone binding globulin)

LH (luteinizing hormone)

FSH (follicle stimulating hormone)

Oestradiol (E2)

DHEA-S

prolactin

Cortisol (in the morning, fasting)

Blood count & inflammation markers

Complete blood count (incl. haemoglobin, haematocrit, leukocytes etc.)

CRP…

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Hi everyone,

I was wondering what you would do in response to elevated FT3 levels?

The younger brother of a friend of mine has zero endogenous testosterone production and has been prescribed HCG by his doctor to help stimulate natural testosterone synthesis. In addition, he has thyroid dysfunction, with a free T3 (FT3) level of 2.8, which may…

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<strong data-start=”149″ data-end=”162″>Dear All,

I’ve been experiencing tension headaches over the past few days, which are really starting to bother me. It’s difficult to concentrate at work, and I feel constantly tired, drained, and like there’s a heavy weight in my head. The pain is dull, pressing or pulling—mainly across my forehead.

I’m very…

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Has anyone here had experience with Dihydroboldenone?

Just curious about it because I’ve heard its quite potent and has simular effects like tren but less neuro toxic

Many thanks to everyone for answering. I will try to work it out with my physio and find a solution to that.

@Kerry: I don’t breathe in any other way. Maybe it comes from starting at the bottom. I looked at some push day videos and recognised that most people start dips at the top and move downwards.

@Kuba: I felt more pronounced hormonal side…

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My current form: https://www.instagram.com/p/DG3sCrws0cE/?img_index=1

Form with legs: https://www.instagram.com/p/DF5oouKsroW/?img_index=1

Dear All,

I have noticed a strange pain in my biceps and triceps when performing heavy isolation movements. It is really just in my arms, and I’m unsure of its origin.

My current split is: upper/lower1, rest, upper/lower2, rest, and repeat.

My only movement for biceps is the isolated preacher curl, with a rep range of 5-8 reps.

For triceps, I…

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Hey Allison,

Hey Peter,

Hey Clare,

Many thanks for your responses so far, and I really appreciate you sharing your detailed experiences. I truly acknowledge that.

Which lab values would you say she should definitely have tested?

She stopped taking the pill about a year ago.

I’ll share the results as soon as she gets them.

Dear Forum members,

My girlfriend stopped taking in the baby pill and since then she really struggles with hormonal acne.

She already switched her gynecologist multiple times, went to different dermatologist and since I know you guys really know how to get hormones in range etc. I was wondering if anyone has an idea how I could potentially…

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Dear All,

On 12th October 2024, I made my debut at the German Natural Bodybuilding Championship.

My placing wasn’t great, but my main goal was simply to prove to myself that I could complete a competition prep.

Shortly after, I had both my upper and lower jaw broken due to jaw prognathism. I was unable to train for six weeks and had to blend every…

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Dear Conor,

have a critical review on your form, warmup sets, recovery etc.

if all this aspects are perfect and you continue to not progress, replace exersice.

Cheers

Jan Seibel

Deaer Adrian,

You can’t find your maintenance. You have to adjust calories and cardio so your weight and your form doesn’t change significantly.

Cheers

Jan Seibel

ig: jan.seibel03

Bodybuilding & Posing Coach

Dear Mervin,

Minicut length: MAX. 6 weeks

now set your goal: e.g. lose 5% bf

I would start by cutting of fat, you can easily go below 0.5g for a short amount of time.

Carbs should stay rather high to maintain perfomance.

Cardio start maybe with 20min/5days a week
You should definetly lose atleast 1kg a week.

Adjust your meal plan and your cardio plan…

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Dear Lucas,

Warmup sets are pretty individual, but I wouldn’t blow things out of proportion.

First Movement/Excercise for this muscle? I would go for 2-3

Have a look:

Trainingsplan:

1. Lat pulldown (2-3 Warmup sets)

2. Upperback Row, T-Bar (1-2 Warm up sets)

3. Reverse fly (1 quick warm up set, just to get movement right)

4. Chest Press (2-3…

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Dear Tigo,

Water:

Bodyweight/20

so for you: 78/20 = 3,9

Look at your pee colour before working out. Should definetly be clear, so you are well hydrated.

You can go from 4-6l per day including tea, coffee, zero caloric drinks and water.

sodium should be around 10g per day, max 12g.

2g salt before workout

0,5-1g salt in your intra.

10-2,5 = 7,5g…

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Agree with clare

better feeling a bit hungry in training than bloated and unwell

Dear Erik,

you can exchange COR with oats. My favourite recipe is following:

x amount oats

5g baking powder

1g salt

30/40g whey

3x-4x time water

Mix all together

-> 600watt microwave for 2min 30s or 3 mins

= and you get yourself a beautiful oat cake – just keep in mind you might wait 90m till working out

Additional add 100-150g of fruit and zero…

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Just start off with a meal plan and try to adhere to it. try out maybe 3200 cal on off days, 3700 on trainings days – then have a look whats happening.

Just try to stick to it and afterwards you start to reduce calories to get your diet done.

Cheers

Jan
IG: jan.seibel03

Posing & Bodybuilding Coach

Dear Mike,
bodyweight/20 = 4,5

= around 4,5l (tea, coffee, zero drinks etc. included.)

= 1-2l intra workout on top is fine on training days

just make sure you feel well and don’t start to overhydrate.

Cheers

Jan
IG: jan.seibel03

Posing & Bodybuilding Coach

how much of that 171g of protein come from biological high valued food?

I’d say atleast 2g x bw should be directly from chicken, egg/egg white, whey, lean beef, low fat quark, skyr etc. (biological high valued protein source)

do you gain weight?

I don’t think that there is a pattern – but maybe he’ll reply to it.

I’d say he means:

weight x 3reps

-> then he decreased weight

weight x 6reps

-> same weight

weight x 4reps

decreased weight

weight x 5reps

just low rep ranges – there a no stupid questions mate

Cheers

Jan Seibel

Dear capo,

there is no system which says for a single set use a lower rep range, for 2 sets use top/back off.

I would even say that top/back off sets are not necessary. If possible (which means no pain, standartize and correct ROM, correct form) I would always recommend going 5-8 reps for a working set.

More sets equals more volume, doesn’t matter…

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for bulk:
gain 0,5% to 1% of bw per week as enhanced

200-400g for natural

But make sure to not gain too much fat – track your form

for weight loss diet:

0,5kg-1kg per week

Make sure your form improves – track your form again.