Hi folks, I have tried training as first exercise (after warming up), and later in the session. Not lifting too heavy, I have tried heavy, and lighter.

Biceps have always been a lagging body part for me. I have tried every movement under the sun, high volume, low volume, drop sets… I can never find an exercise which I feel any connection, or make any progress.

Any cues or recommendations would be greatly appreciated

I have the same issue, I get up around 4am and in the gym asap from then. When I naturally wake during the night for the toilet anytime from 12:30-2:30 I eat a premade meal of oats/whey/peanut butter and go back to sleep. Wake up and train after a litre of water/salt and a preworkout

Hi, could someone please advice the importance of red meat in ones diet, particularly in a deficit period?

I am getting protein predominantly from chicken, egg whites and white fish as lower kcal. However I am aware of the benefits which red meats bring such as 5% lean mince? Am I missing out on nutrients?

Are there any detrimental effects of using bread foods (pita, wraps, crumpets) as a carb source vs rice, potato etc. I obviously match up the macros and kcals and low sugar breads as best as possible using things such as lavash bread/ khobez bread/crumpets. Does bread lead to increased water retention or bloating vs rice/potatoes/pasta?

Thanks

Hi, in a fat loss phase, to what extent does heart rate bpm affect muscle loss / fat loss?

Ie doing 45mins cardio at 125bpm burning 400kcal vs doing 25mins at 165bpm burning 400kcal. Which would be more beneficial for fat loss whilst retaining as much muscle as possible?

I know that Jordan and Corinne advocate protein and fat only on meal 1/breakfast. On rest days and training days (when training after meal 4 at 4pm) is there an issue with carbs in meal one? I have tried more recently to spread carbs across all meals rather than separating?

Sorry I meant to add this is in addition to 150mg Test/week TRT

I have been taking Anavar 10mg/day for 10 weeks now. Huge weekly progression, no sides, bloods good.

Really pleased with the progress from such a low dose

How long can I continue?

Hopefully now

Hi guys, I have been in a gradually increasing surplus for 4 months, fasted weight up just under 6kg from bottom pic to the top, lifts are up, and still progressing. However bodyfat seems to have suddenly jumped in last couple if weeks and not now sure whether I should stay in surplus for another month or 2, OR run a mini cut of 4-6 weeks down… Read more

If training at 6.30am, is there any issue to eating my pre workout meal during the night when I naturally wake for the toilet say some time between 3&4 (then go back to sleep) The meal is ground rice/iso whey/berries just have it sat on bedside table

This just means I don’t have to wake up so early to eat and let the food digest.

Done this a… Read more

Hey guys, I have been on prescribed dose of 100mg TEST Cyp for past 15 months. I have crept this to 125mg and now 150mg over last 6 months. Currently taking only multi vits/curcumin/omegas/vit c/vit d along side (no other peds)

Kidney function has been identified as sub optimal upon recent bloods. Should implementing Love Heart at the… Read more

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Hi, I am not an athlete, train purely for enjoyment, don’t compete and never intend to. I have had 50g pepto pro intra (with HBCD) as intra workout since put in by my former coach 4 years ago, never any problem with recovery. I am looking to cut costs on supps, would I see difference by dropping the pepto Pro to 25g intra? Post workout meal… Read more

Optimum time to consume preworkout meal?

Preworkout meal consisting of 60g COR/ground rice, 50g whey, 80g blueberries.

Usually like to eat it 1h30 pre workout however on an early start training at 5.30am could I reduce to 45 mins and still digest ready to train?

I love my preworkout meal far too much to go down the route of big meal pre… Read more

I am taking all the multi vits, curcumin, 5g creatine. Pics attached, looking flat but seem less defined than 3 weeks ago but 3kg down. Seem to be holding water on abs and love handle area?

Could anyone point me in the direction/ easiest way to find the old JP training splits which used to be written out on the site 4 or so years ago? Looking for the full body split to implement for a few weeks!

In last two weeks of mini cut prior to a holiday. At 3 weeks out a drastically cut pink salt from diet (drinking 6-7L water daily and diet on point), suddenly seem to be holding water on torso – is this lack of salt?

Confused about the purpose of salt and how I should be utilising it in this final period?

Into last 2 weeks of mini cut, during which I increased my TRT dose of test cyp from 120mg/week to 150mg, to hold on to muscle during cut.

I think it is making me hold excess water especially in torso, veins popping everywhere – legs back shoulders and arms, however abs are barely visible which is unlike me at this bf level.

When should I… Read more

I am in the final stages of mini cut. Food is low and output is already high. I have found on several occasions I have gone over on steps by upto 50%. Should I take on some extra kcals to offset this so as not to overdo the deficit on these days? If so which macronutrient?

I was on in a cycle of 130mg test/week, with 50mg anavar/daily,(split am/pm on NTD, and all 50mg pre workout on TD).
Anavar made me feel bad, water retention in ankles, generally not great.

I pulled the Anavar for a week with immediate positive results.

I since reintroduced just 20mg pre workout on training days only, and feel… Read more

Hi Guys, when cutting and carbs are getting low, would you recommend lumping them together in one meal or splitting between 2?

Ie 70 grams, split into 35 in meal 2 and 35 in meal 5?

Or

All 70g in one meal?

Any benefits or just preference?

Thanks

Hey guys, currently on week 4 of Anavar 50mg / day, coupled with prescribed 125mg test cyp TRT. Carbs are currently low. Foolishly (I presume) at a family wedding yesterday I drank a fair bit of alcohol. Today ankles are swollen and joints feel full of water. Should I be worried or will this subside in a day or two of plenty of water and back… Read more

Anybody suffered with bad Acid Reflux / indigestion on Anavar? Literally NEVER experience either normally and 1 week into anavar at 30mg / day it has started. Any recommendations such as taking with a meal?

Hi Guys, would it be safe, and yield similar results to run anavar at 30mg/day for 11-12 weeks as running it for 50mg/day for 8-10 weeks.

**this is on top of prescribed TRT test cyp at 125/week**

Reason being I want to use it for current growth phase and 3-4 week mini cut

Thanks in advance

Thanks everyone, at what stage would you recommend introducing the var? 8 weeks out?

.

It’s whether there is any benefit in that small time scale to increase kcals to then reduce them again

I’m 3 weeks through a mini cut, dropped just over 2kg from 78 to 76. Now just booked a beach holiday where I want to look good (semi lean with abs) for 3 months time. Do I cut further and hold maintain, or do I push up a bit and cut again? My original plan was to cut another couple weeks then drop in some anavar when pushing up. My goal is not… Read more

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Post

Pre

Just come out of 4 week mini cut, only dropped 2.2kg from 78.5 to 76.3. For cut I reduced kcals by 300 and increased output by 300kcals. First 4 images are pre cut and last 4 are now, however lighting is shit abs are actually better haha (I have been back on maintenance kcals this week). Strength has held, but feel like muscle is going. Plan… Read more

I have been on TRT dose of 100/week cypionate for 10 months and feeling the benefits.

Currently 3 weeks into a 6wk mini cut and on track.

Was looking to add anavar in for last 2 weeks and then continue for 6weeks further as i up cals/reduce output for a lean growing phase. During this time I was going to up TRT to 125/week. And at the end… Read more

Thanks for the replies, been really on point with ice heat and rest and I’ve got some mobility back to try the above

Could anyone recommend how to keep up my energy expenditure?

My current movement is 10k steps a day however I have sustained a knee injury preventing me from getting that number of steps in per day?

Any advice would be appreciated

I will check out the Maverick, the protein bars are just to cover me for a trip I am taking next week where carrying a tupperwear box around with me isn’t possible. Its easy to hit carb macros on the move but protein not so much

Hi guys.

Has anyone come across any protein bars with high protein content say 40g per bar? Can only seem to find maximum 22g and it always comes with a side order of unwanted fat content?

Hi Guys, I am on a very similar dosage on TRT only a month I and feeling the benefits. Question is on this low dose would you recommend and health supps or it is not likely required? I already take the usual curcumin, multi vits, vit d etc…

Thanks

I have literally just started the exact same protocol through the ledger clinic – I found it extremely difficult / impossible to draw up in the insulin needle – how does one back load?

Thanks for the reply, it’s through the ledger clinic, they provide prescription and the patient sources the necessary bits. I am planning on following this protocol for a few months with a view to increasing the dose if I am unsatisfied with the result

Hi, I have finally after years of seeking it, recieved my first prescription for TRT – 0.16ml Cypionate 3x a week. Advised to be administered subcutaneously using a 0.5ml insulin syringe

As a new user I don’t know where to start with selecting syringes, and have also read many differing opinions on TBJP regarding SubQ and IM.

Could… Read more

Thanks Hilly, these results are consistent with last bloods I had done over 2 years ago, at that point diagnosed with low thyroid and gp said test results were within range, albeit not great. Thanks

Now attached thanks

I’ve been feeling like something may not be right for some time, so had a Medichecks male hormone test, some results are out of range, was hoping if someone could tell me what this could mean? (I have a GP appointment but not for 2 weeks..)

Stats: male, 33 yrs, 73kg, 11%bf. Training 10 years, good diet, take all of the usual supplements eg… Read more

I like many I have one dominant pectal (left). This seems to have lead to my left side front delt being smaller/weaker than my right.

Any suggestions on how to balance this asymmetry?