[K-Antoni]

Thank you guys for all your feedback and advice it means a lot 🙂

[K-Antoni]

We all take our body weights up

Yes but has the rate at which you recommend changed? And what at progressive overload

[K-Antoni]

yes that is a very good idea and exactly what I would have you do in your situation

Thank you @Hilly I appreciate your feedback

[K-Antoni]

I agree with all you are saying – you need to be in a small surplus with a good amount of high quality fats as well as a balanced training set up suitable for you so you are not over training.

This should help natural testosterone levels.

I would also look at the TBJP natural stack personally

Thank you! I really appreciate the feedback 🙂

[K-Antoni]

Any advice would really help

[K-Antoni]

Here is my current body composition I was hoping to get leaner around 10-12% bf before going into a gaining phase but I don’t think this is an option now.

[K-Antoni]

If I can get some guidance on this as I don’t know if I’m over analysing and just going to end up slowing down my results and progress

I’d really appreciate it as I’ve taken my weight up and I’ve progressed my lifts as advised I’ve realised for example I have no hamstrings but can RDL 200kg for 5 reps so I’m guessing my glutes and lower back are doing the majority of the work so I’ve striped it right back down and I’m going to try place all the tension on my hamstrings

Thanks in advance

[K-Antoni]

Fully agree with J here.

If you still not getting that aggressiveness I would re evaluate diet n hormones

Thank you for the help i appreciate it!

[K-Antoni]

One on one off is probably best to drop some fatigue but when you go back in to uL just scale back the total session volume a touch more , get 2-3 sets out

Thank you for your help i appreciate it a lot!

[K-Antoni]

Hi mate,

– Blood test – go to the GP, tell them you feel this way – Get a blood test form – book online – wait a week – get your bloods with a follow up call with GP OR go to Randox for instance, get bloods done (with cost involved), get results + a follow up.

– Once you have the above this should answer all your posts.

– If all of that is ok (which I dont think it will based on your posts) – As Jordan said – Therapy – This can be accessed or referred by GP – Your local GP may offer self-referral OR again pay for a few counselling sessions.

– Just stick to something, whats your goal, simplify your nutrition to what you can repeat day in day out, and train what you enjoy – I changed from body parts to upper / lower / rest and enjoy it, feel more recovered etc. But just do one, as the guys on here said – don’t over complicate – I did the same, just do what my colleague told me years ago, JFDI – Just Fucking Do It.

Hope this helps.

Thank you I appreciate it 👊🏽

[K-Antoni]

This is me now

[K-Antoni]

1st pick is 85-88kg 2nd picture is 82kg third picture is 75kg and the last one is 72kg

[K-Antoni]

And this was my starting point

[K-Antoni]

This is me at the start of my “gaining phase” and me now

[K-Antoni]

Is there any changes anyone would make to my UPPER programming:

Upper – A: CHEST focused
Flat bb bench – 1 set
Cable row pronated – 2 sets
Cable chest fly – 2 sets
Underhand lat pull down – 2 sets
Tricep push down – 2 sets
DB preacher curl – 2 sets
DB lateral raise – 2 sets

Upper – B: BACK focused
Weighted pull up- 1 sets
Incline smith – 2 sets
BB Bent over row – 1 set
Tricep dip – 1 set
Shrugs – 2 sets
Ez bar skull crush – 2 sets
BB Bicep curl – 2 sets
Cable lateral raise – 2 sets

I’m wondering should I keep the cable fly in upper A or swap for an incline DB press and do I keep the tricep dip in UPPER-B or do I swap out for a plate loaded chest press removing tricep compound work.

@Hilly @Jordan_peters