[Ryan]

run for 6 weeks then re do bloods

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[Ryan]

150mg test per week (split in 2) should see you at the top natural scale. This is the optimal level for health and wellbeing around 30mmol.

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[Ryan]

arm day today. After yesterday’s leg day there was no chance of another back session. I did some heavy RDLs at the end of legs so back got hit abit there. Went to a cryo chamber today. Be interesting to see how it helps with my recovery, Leg Doms are pretty bad so should see if it helps.or not. bloody expensive and i doubt it’s as effective as gear lol

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[Ryan]

hey,
Its down to the individual but it sounds like your already finding your limit. I personally recovery slowly, always have and over trained for a long time. I found progressive overload with 2 working sets and the occasional rest pause or big drop set has been effective. i can’t train like this more than 2 x per week. often i just hit legs once but all out sessions, the type that make you question life lol

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[Ryan]

Hey, Test levels suggest the PCT didn’t go well. whats your age? thyroid could be a response to that. you could look at running TRT to get your test to healthy levels

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[Ryan]

hey, aslong as your nutrition is good and you allow enough recovery then building muscle is definitely possible. If anything some cardio activity can help improve sensitivity to food and aid digestion of nutrients.

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Coaching: primitivegym@gmail.com
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[Ryan]

hey, i personally like Rohm, you could start at 100mg and work your way up.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
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[Ryan]

current pics

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[Ryan]

check in day, weight still at 114.9. although i feel like i.have tightened up this week. I have attached my current diet

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[Ryan]

I have no carbs on rest days as i work well on higher fats. I have 25g fat and 60g protein per meal on reat days x 6. I don’t need alot of carbs so it does depend on the individual, i find my insulin sensitivity is very good running no carbs on rest days.

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[Ryan]

rest day today, will keep my steps around 10,000 so im still active. check in day tomorrow so i will post progress pics and weight tomo.

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Coaching: primitivegym@gmail.com
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[Ryan]

hey buddy, i think JP recommends just a test cycle to start. im sure he has it up on one of the videos. I personally did 300mg test and 200mg deca for my 1st cycle. I don’t really run more than that now 10yrs later unless I’m going into contest prep. Definitely start low and focus on nutrition and training as your main tools for growth, nothing beats consistent time under tension over many years.

_________________________________________

Instagram:@primitivegymnasium | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

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Coaching: primitivegym@gmail.com
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[Ryan]

like Clare said as long as you get the rest of the makros in. If your training hard then it will get used. id be tempted to have the sugar post training when it will be used more efficiently.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
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[Ryan]

almost all my products are from http://www.supplementneeds.co.uk
code: primitive
if not then ebay is my next go to site.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
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[Ryan]

Daily Supplements:
#EAAs from MPS max
# Omega 3: 2g am 2g pm
# Ashwiganda 
# Organic Multi vit
# CPD oil
# L glutamine 10g a day (first thing empty stomach)
# creatine from my MPS max and Sustain
# Curcumin am and pm 1000mg max
# liposomal Vit C 1000mg to 2000mg per day
# saw palmetto
# L carnatine 1000mg to 2000mg per day
# Co enzyme Q10
# vitamin E
# Vit D 5000iu with Vit K2
#glutathione liposomal 5ml a day (1st thing, empty stomach).
# supplementneeds blood pressure and kidney stack. 8 capsules a day.
# MPA cardiosolve
# supplementneeds sleep stack if i feel like i need it.
# with my MPS max and Sustain i have various other supps going in like, A-Glucan (amazing for immune support) and HICA.

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Coaching: primitivegym@gmail.com
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