[Luna]

Analysis of bloodwork mostly. I plan on running 300mg test E for 16 weeks then cruising however I don’t know what dose i should cruise on after. Also is there any major difference between test E and Test C? Is it recommended to pin Sub q or intramuscular? I already have an authentic source.

I would do IM first splitting dose 3 x 100mg.

Blood work post on here.

No difference in reality between E and C [/quote]
Got it thank you. Also, what are your thoughts on titrating up?

Luna Alejandro

[Luna]

Analysis of bloodwork mostly. I plan on running 300mg test E for 16 weeks then cruising however I don’t know what dose i should cruise on after. Also is there any major difference between test E and Test C? Is it recommended to pin Sub q or intramuscular? I already have an authentic source.

Luna Alejandro

[Luna]

Totally agree with the others here, I’d definitely be keeping it in, and well done for your food relationship being in a positive place.. it’s good to hear.. keep doing what you’re doing! 🤌

Thank you for your input it is much appreciated 🙏

• This reply was modified 4 months, 1 week ago by  Luna.

Luna Alejandro

[Luna]

I would schedule in an off plan meal once a week. Keep everything else the same for now and see how your body responds. If the fat loss rate isn’t where you want it to be, then adjust the calories in your structured diet or increase your output. There may come a point towards the end of the diet where you might need to drop the off plan meals, but for you right now and at your age, I don’t think there’s a need to push to extremes. Enjoy your training and social life.

Thank you for your response. I am taking the feedback I was provided to heart.

Luna Alejandro

[Luna]

Hi mate, yes I’ve seen a fair bit on this subject of late and both those metrics you mention are heavily supported, but like anything you have to do your own deductions based off your own findings and experiences, so… I’ll throw it back over (bare with me)…

You’ve seen a steady rate of loss at nearly a pound a week. Your training is good? I’m assuming so as you said you’re satisfied.

I’m also assuming you’ve had no real issues with performance, feeling energetic and had no problems digesting the foods in your plan because you’ve been consistent with the task.

Which begs the question: what are we fixing here? I’d personally keep it as it is if it’s worked for you so far.

Thank you for this response as the points you discussed make complete sense. Do you think it would necessarily be harmful if later down the line, I make a slight protein deduction to allow for more carbohydrates? What is your general rule of thumb when it comes to setting protein targets?

Luna Alejandro

[Luna]

If running is the priority right now, I would do one of the following options:

Off

Short run and Upper

Lower

Off

Mid run and Upper

Off

Long run

OR

Off

Short run and Full Body

Off

Mid run

Full Body

Off

Long run

Thank you so much

Luna Alejandro

[Luna]

Yes, I’ve currently lost 2.5 lbs since start of diet

Luna Alejandro

[Luna]

Steps and cardio ?

My average step count according to my WHOOP is around 15,000. Cardio is minimal currently doing 20 minutes. Elliptical 20mim at home on upper days no cardio on lower days and 40min level 6 incline treadmill on rest days. If I’m feeling lazy, I replace that with 30 minutes elliptical. According to my whoop data says I do 200cal in 30 min on that

• This reply was modified 7 months ago by  Luna.

Luna Alejandro

[Luna]

So the clear issue is you seem to think there is some must rigid way . There is not

There are no set rules to number of exercises , order of exercises , number of sets , rep ranges

All that matters is lifting frequently , using exercises that you can standardise and then lifts go up asa result of adaptations occurring from training close to failure .

Everything looks fine , the only way to adjust is based on lift progress .

Thank you 🙏

Luna Alejandro

[Luna]

Luna Alejandro

[Luna]

Another thing I must add is that the upper lower template that is on Jordan’s Instagram does not follow the same split structure that he goes through in the upper lower video on the education section. The number of exercises is different in the reference ranges are different so I apologize if I’m having confusion when it comes to, knowing how to properly set this up. Just looking for clarity.

Luna Alejandro

[Luna]

I’ve run both 3 rotations and 2 rotations before. I find (personally) running 3 rotations leaves me feeling detrained on movements – with big enough gaps between repeating a move it can be hard to get in the groove enough to feel like you know the movement like the back of your hand. Another consideration is exercise order here – you’ve predominantly started all upper sessions with pressing – if you wanted to prioritise back a little more you could look to have one or two upper sessions with back work earlier in the session.

Thank you for the reply I totally understand this going to make my changes now and drop a rotation. 👌

Luna Alejandro

[Luna]

This looks like a lot of rotations, the gap between doing each session will be pretty long. Have you had a watch of Jordan’s YouTube video on how you could go about setting up this rotation?

Thank you for this feedback. I was a little skeptical about the number of rotations however, I thought it was best to follow the upper lower template. I will simply just drop to two rotations. Many thanks

Luna Alejandro

[Luna]

Put it before push work

Thank you Jordan will do

Luna Alejandro

[Luna]

This looks fine if chest / shoulders are focus points then makes sense.

How would I alter this split to make my back my focus point? Would I simply just put my back work first on my upper days? My back is the most under developed body part I have and I’m needing to bring it up. I understand I’m in a deficit right now so growth will not be happening but I will be keeping this split for my next growth phase as well

Luna Alejandro