[Peter]

I would bring in Gh – 5iu pre gym or 5iu pre bed 5 times a week personally. Then use a little lantus on training days.

Sorry mate I thought I had replied and said thanks but it mustn’t have posted. Cheers for this, GH ordered, that and the lantus going in next week 🙂

[Peter]

I wouldn’t make such a big increase here to the nandrolone unless I felt E2 was low.

If everything feels good I would add in

120 test
120 deca
80 EQ

Decent total overall mg bump while keeping ratio similar to what is working well.

As logical n accurate as you can be without bloods

Awesome, that makes a lot of sense. I have been a bit worried e2 is on the low end, I feel maybe a bit *too chill* for being on about 1g total load, but can easily fix that when I run bloods in a few weeks if that is the case. Will run the split you suggested until then, cheers!

[Peter]

It’s So hard to say , as we don’t know what that eq is doing at pulling things back down but based on how you feel I think it’s a fine adjust and then tweak as needed , so let’s say you start to feel more water and Bp rises , lower the test a touch and up the eq a touch

Smashing, much appreciated! Will keep an eye on that.

[Peter]

Thanks everyone – had a little switch around to have 140g carbs intra/post workout, and 50-60g at other meals, evenly spread, with a very slight bump up in the pre workout meal. Thanks again for the help here, much appreciated!

[Peter]

Perfect, thanks mate. Will do a little juggle of quantities to put some oats in Meal 1 and switch to rice in Meal 6. Much appreciated!

[Peter]

(Typo on T day, should say 325g sweet potato in Meal 3, not 225g)

[Peter]

Awesome, thanks guys. I appreciate I was asking for a bit of hand holding with this one, but it is just nice to have someone with experience take a look and give it the green light. Cheers, have a good weekend 😄

[Peter]

It’s hard for us to say specifically man because we don’t know anything about you and your progress and visuals. Which to answer your question all that is needed.
Just go by the look and what you think you need, once you’re to the level of leanness you want, no need to quadruple your carbs, just start small one day and if you see a positive response you can build from there

Very fair point, sorry, I did try to add a photo but having some trouble uploading anything at the min (can’t change my pfp either). Will go with the little additions as you and Hilly suggest and not mess about too much with it.

Appreciate all the advice here from everyone, will go with the gentle approach on this one but will definitely come back to the suggestions about water etc for future ref, that will come in handy at some point I’m sure 🙂 cheers!

[Peter]

Unless you’re going out on Friday night with your top off makes no sense to mess abt to much.

If the aim is to simply look better in your t shirt you need to be fuller. Not dryer

Taper carbs up each day from Monday. Find your best look n hold.

You’re already depleted if you are truly pretty lean currently so can just taper up over the week.

Heck if your that fussed through a lil oxy in to 😎🤷‍♂️

Top will be off mate haha it’s a fancy dress party (myths and legends theme, going as Prometheus). Even with that in mind would you still recommend just tapering up over the week? Happy to do that if that’s best. Maybe adding 60-80g carbs a day from the Monday sound about right?

Yeh currently pretty lean, would deffo be lean enough to start a push up, but I’ll give it another 3 weeks and get down a bit further yet. I was going to start on some var or superdrol that week, but if you recommend oxy over those then I’ll see that done 😄

[Peter]

Yup same as kuba, I hypo loads when dieting. I tend to feel better on keeping carbs out earlier in the day to prevent hypo from happening as I get leaner and leaner.

Ive seen me hypo real bad just from eating beef and rice real close to a show

Got you, I hadn’t thought to try keeping carbs out, my initial reaction was to spread them over the day as much as poss so I’m never too far away from a decent carb feed, but I sort of understand this. In layman’s terms – don’t start the engine and it won’t run out of fuel?

I’m not super lean at the minute, partly why I was surprised I’m getting the hypos, like calories are still reasonably high. If it persists, would you say just try dropping the oats & berries from meal 1?

Cheers!

[Peter]

All normal, I go hypo almost daily from 12 weeks out at some points in the day. As I get leaner it’s part of parcel

Same post show I get them nearly daily lol drink some water and crack on when blood sugar drops your body dumps glycogen from the liver to restore it

Just feels wank for 15/20 mins

Ah excellent, thanks mate, glad to hear this 🙂

[Peter]

As the girls have stated above – its likely going to be a time thing. If you made quite aggressive food increases even with foods you know sit well it can cause alot of inflammation I the Gut and this may well be the issue.

Would be worth trying some oral BPC – im having quite good results with clients lately in situations were it seems to be an inflammation issue and being on reduced food will help also.

a more aggressive approach would be to try a 24 hour fast to see if this helps but its likely going to be a time thing bud 🙂

Thanks mate, I had done a bit of looking into oral BPC as I’d seen Engineered Muscle post about it, I just didn’t want to dive in too quickly with supplements as I didn’t want to use them like a crutch, but if you recommend it and have seen good results with it then that’s ideal, I’ll get some ordered today 🙂

[Peter]

Hello mate, it takes time to heal
But also, please consider the fact you had the same food for a long time, just get you a little less tolerant, and sometimes… you start being intolerant to some food you always digested well.
It happened to me with potatoes, oats, broccoli
I had to stay away from them for a whole year or two until being able to eat them again like before.
I would consider to add a tad more variety into your meal plan for the next push, but now while in deficit, maybe start to remove potatoes for rice, and assess, if it’s the same, do same step by step with other foods.
Also; think about checkin your muscles around the belly, or the viceral part.
Some muscle if tight can avoid you to get a good digestion.
As well as lower back.
I would do a physio appointmement to see if your organs, intestins, muscles are where they need to be for the digestion to be ok.
When i have pain in the lower back, then my psoas is tight, and then i can have digestive issues for weeks, so it’s a cause that you could also check with a specialist

Thanks Allison, this makes a lot of sense. Will take the white potato out and use rice, and I’m overdue a visit to the physio anyway, so definitely won’t hurt to pop in.

[Peter]

[/quote]
Hey I can’t see your plan can you type it out or try and post again[/quote]

This is the current plan for anyone who wanted to cast an eye over it, much appreciated!

Training Day

Meal 1 – 80g oats, 100g berries, 2 whole egg/3 whites, 30g whey.

Meal 2 – 180g cooked rice, 250g 5% beef, veg, apple.

Meal 3 – 300g raw sweet potato, 250g chicken, veg, apple.

Meal 4 – 180g cooked rice, 250g chicken, 5g coconut oil, 1 banana.

Pre WO – 25g dextrin, 25g EAA, 7g creatine, 1g salt, 250ml coco water, 750ml water.

Intra – 25g dextrin, 1.5g salt.

Meal 5 – 120g COR, 60g whey.

Meal 6 – 250g 5% beef mince, 300g white potato, veg (this meal can be any lean protein and low fat carb of choice for the same macros, sometimes white fish or prawns with rice etc)

Rest Day

Meal 1 – 60g oats, 2 whole egg/3 whites, 40g whey.

Meal 2 – 140g cooked rice, 250g 5% beef, veg, apple.

Meal 3 – 300g raw sweet potato, 250g chicken, veg, apple.

Meal 4 – 140g cooked rice, 250g chicken, 5g oil, banana.

Meal 5 – 100g cooked rice, 250g salmon, veg, apple.

Meal 6 – 250g 0% fat greek yogurt, 40g granola, 20g honey, 40g whey.

Free meal in place of one meal any time Friday – Sunday, currently having this Friday night to carb up ahead of training legs on Saturday morning.

* Food choices do change a little bit depending on whether pushing or dieting. Sometimes using fattier meat in last meal, or swapping oats out for COR when hunger is low, or a bit more coconut/avocado oil etc etc. This is the diet set up so I’ve pulled out “extras” like nut butters/dark chocolate/oils etc.

[Peter]

[/quote]
Hey I can’t see your plan can you type it out or try and post again[/quote]

Will do, I’ve got it on a word doc on my laptop but that’s at work, so if it’s alright I’ll come back to it and post in the morning.

Also, really appreciate everyone’s input here and I’m definitely not saying no to any advice, just need to also say the plan I’m using is largely unchanged over the last year and a half, most of which was spent working with Hilly, and it hasn’t ever caused me issues previously. So unless it is the case that I’ve developed an intolerance somewhere to something in it (hopefully not), I’d really like to avoid chopping and changing it unless it’s a last resort. He put a lot of time into tweaking it to suit me and if possible I dont want to stray too far from how he had it, I’ve been just adjusting quantities to suit a push up or a diet down.

For going forward I’ll definitely include fermented foods and cut back on caffiene, again thanks everyone for the advice here. Will come back in the morning and post the plan, but hopefully it is just a case of waiting a bit for things to recover after a hard push up.