[Khalifa]

Thanks Louis! i have started adding the tempos and that has made it harder. I enjoy the rest pauses I see that on the 2nd or 3rd failure point (I just do 3 points) I would actually feel like I am pushing really hard. In my head that first set was like a pre-exaust set because I would bang out 20 reps before actually pushing to failure.

[Khalifa]

No idea Why i didnt think of that. Thanks Jordan! U/L is going absolutely amazing thanks for bringing us back to simplicity.

[Khalifa]

Hey Man! Much thanks for taking the time to reply back.

Firstly, i am not payed as I mentioned he is a friend. I have already practiced before as mentioned for every high day weve experimented everything and found that on the 3rd day after his high day thats when he would look the leanest, sharpest and also loaded. the questions I shared at the top is for my own growth and understanding. I am still in the process of learning various things which is why I dont charge yet unless i have more experienced. I have already asked countless people I know so I can understand how the do things. Every coach has a different way to go about and I intend to have some information from everyone as a tool I could use someday in the future. Please consider the questions generic for knowledge purpose only.

[Khalifa]

Im concerned your guiding some one in to a show and asking if there is any point in some of this stuff TBh.

Yes at least 75% of the time water manipulation to some extent brings about a better look – so a big point.

Sodium manipulation – 90% of the time I am not a fan of this as it can ruin a physique much quicker than it can improve one –

determining a fat load and carb load amount would come from your data during prep – when you did practices upping fats did it improve he look – when you did trial loads / refers how many carbs did you use.

When you did some water manipulation during your trial loads/peak week plan did you not gather all of this information ? If you did not then there is your major mistake.

As none of us can really help you now – its going to come down to what you have learned of the clients body so far and then how good your eye is based on experience etc day to day –

You should be able to gauge the look from day to based on how it changes throughout the day – what the weight does from Am to PM day to day and how it moves from the weigh in weight –

Thank you for your reply Hilly!

Yes i have tried prior refeeds. i have tried 650 carbs, 750, 850 and I also tried 800 + a cheatmeal. he would always look sharper the the day after next. So thursday refeed, saturday looks full and pumped friday, not really. I didnt notice any changes with the cheatmeal since it was fat loaded. the normal structure we ran was very very low fat two days after hed look perfect. we are 2 weeks out now he is alot leaner compared to his last show with another coach. he was this lean 3 days out last show so we have plently of wiggle room.

I understand my questions seem abit odd but we didnt get much practice as he wasnt lean enough back then and the timeline was short. For some reason I am unable to upload the pictures here. Am I missing something?

[Khalifa]

Hey Nathan, do you keep T4 on year round? Also any reason why you don’t add t3 in the mix?

[Khalifa]

Also the day I stopped being too specific about training and nutrition and sticking to your rule of push weight up and get really strong, I made the best gainz compared to the last 8 years of lifting. Can’t thank you enough for making things so simple lol. now trying to get lean lean then do another push push and extremely excited for it!

[Khalifa]

Hey Jordan

Just a question on Solidifying, I get the concept just curious on how that would go cause if you get into a deficit youll drop down and if in surplus weight will go up. So I assume solidifying would be at maintenance food and make changes to PEDs and activity?

Thanks big guy

[Khalifa]

Much Thanks Kuba! I will try to stay on TRT+ for the next 6 weeks taking into account 4 weeks of ramadan + 2 weeks to get back into baseline maintenance in terms of calories. Thinking of 150mg test (my test is 300mg/ml hard to run 125) and just keep in 100mg mast. After 6 weeks can get bloods and see if the markers have improved. Is this what you mean by TRT plus?

thanks

Correct 🙂 trt plus = close to trt but not quite 😉[/quote]

Quick update:

drpped to trt+ 125mg T 100mg M

blood work came back as shown below:

E2: 69 pg/ml

Test: 33 nmol/l

Prolactin: 20.9 ng/ml

I noticed E2 and Test are lower, energy is good libido sometimes okay sometimes crap. I used Horney goat weed once and it was crazy.

Any reason on why prolactin has gone up?

thanks

[Khalifa]

Awesome! Thanks once again brother 🫡

[Khalifa]

Much Thanks Kuba! I will try to stay on TRT+ for the next 6 weeks taking into account 4 weeks of ramadan + 2 weeks to get back into baseline maintenance in terms of calories. Thinking of 150mg test (my test is 300mg/ml hard to run 125) and just keep in 100mg mast. After 6 weeks can get bloods and see if the markers have improved. Is this what you mean by TRT plus?

thanks

[Khalifa]

So just drop to TRT and hold it till the lab work is cleaner or till ramadan ends? All the other health markers are perfect. I only wanted to check if I am doing something wrong here. I read that low progesterone can also cause ED is that something you came across?

Regarding the fat loss in ramadan honeslty its rather difficult to maintain or gain with a very small eating window hence why I mentioned I will levarage fatloss but will not be a strict big deficit just based on what I can eat during the feeding window. I will drop the test to 150 and stay there till after ramadan and get my labs and will report back. Thanks Kuba!

[Khalifa]

Hey All!

So I took complete time off from training and cardio and wasn’t paying too much attention on the diet either. Had a few controlled cheats here and there but after 4 days body weight is up 1KG however feeling much more relaxed and got a dryer and veiny look. Haven’t seen my quad veins pop up in a long time. Tomorrow getting back into the cut and will push it on for 4 weeks before I go for a vacation with the misses. Thank you all for your advice And looking forward to see how much I can achieve in these 4 weeks 👏

[Khalifa]

If scale weight isn’t moving unless you have just added drugs or gh you likely aren’t dropping much.

If you feel like you are dying I would take 2/3 days complete rest and don’t do any cardio keep steps minimal and bring cals up to 2500 to re set and drop some fatigue

I recently just removed the GH to check if water weight will drop. Training is hard that’s why I feel like dying but I can still push the training. Should I still take the 2/3 days?[/quote]

Removing gh here doesn’t make sense gh won’t impact fat loss and if it’s water just removing gh will see water loss from gh its self which doesn’t solve the problem here.

Yeah you should if you aren’t moving and your tired

If you aren’t then you need to crack on and move forward with changes to get moving although 1700 calories I don’t have bikini girls diet on this so something is likely off with entire set up or how you set up this phase [/quote]
Absolutely agree! I made many mistakes this time but I learnt from them I have a vacation planned before end of the year and after that plan to get back on the gain train so thought I’d use these few remaining weeks to shed some fat. I will increase cals to 2500 for 3 days and stop cardio and training and then crack back on. Much thanks brother

[Khalifa]

If scale weight isn’t moving unless you have just added drugs or gh you likely aren’t dropping much.

If you feel like you are dying I would take 2/3 days complete rest and don’t do any cardio keep steps minimal and bring cals up to 2500 to re set and drop some fatigue

I recently just removed the GH to check if water weight will drop. Training is hard that’s why I feel like dying but I can still push the training. Should I still take the 2/3 days?

[Khalifa]

At 20iu , you got fatter as you rushed your caloric increase

So the framework for effective use is, get super lean – like very lean , initially bring body up 5-6 pounds to drop fatigue , then very very slowly take your body weight up , 1 pound a week

( the above is the general frame we advise for just everyone )

Add in 5iu of Lantus

Then at that rate of gain of body eight , go up initially very slowly in the Lantus too. So after 2-3 weeks, 6iu , another couple weeks 7iu etc etc then you will be upto 15-20iu / day and all it will of done is helped facilitate your above overall offseason approach

Thanks Jordan

I really did rush my calories added over 1000+ the moment I decided to push and immediately went in with 10iu. For your advice I think that would be my next plan thats for sure. Sorry for asking but would you consider a rapid insulin after reaching that 15/20iu mark or it could be added as the lantus keeps on going ? And would I add 1iu each two weeks irrespective of the BG reading? Thanks