[Stephen Williams]

If you’re still able to progress all sets within session with the increased volume then I would say yes 🙂

[Stephen Williams]

You’re getting very lean and looking good mate. Good work 🙂

[Stephen Williams]

How’d you get on mate?

[Stephen Williams]

Options are

1) take gear with you and risk prosecution
2) post gear to address you’ll be staying at and risk prosecution
3) use a long ester testosterone like advised above
4) come off

Your decision what you do brother

[Stephen Williams]

Advices radio.
Heavymuscleradio is good if you don’t mind dave Palumbo.

[Stephen Williams]

If I had added fluoride in my water supply I would call my water provider and say I’m refusing to pay.

[Stephen Williams]

Glad to hear you’re feeling better mate. Just try to relax and aim to enjoy this weekend best you can (without breaking protocol of course). I’m sure you’ll do well!

[Stephen Williams]

Scott Stevenson wrote an article on this. Search for his article about post activation potentiation. I have used this method myself and I personally quite like it.

[Stephen Williams]

I take 2 with one of my meals daily. Used to take 4 a day but I’ve decided to reduce my supplement costs recently

[Stephen Williams]

Exercises I found to be best on knees:

Bulgarian split squats.
Close stance leg press with slow eccentric aiming for 15-20 reps
V squat machine with initiating movement by pushing hips back rather than dropping straight down.

Hope some of this is useful to you and good luck with your recovery and training

[Stephen Williams]

Hi mate
I was dealing with the same issue for a long time and am now actually training pain free. I found that warming up properly was very important. I would do 5 minutes on the bike, very light leg extensions and various stretches, before beginning my session with leg curls. The goal with the leg extension was to help activate vmo and bring blood into the quads. This is important because inflammation can inhibit the function of surrounding muscles, which then means more stress on the joint when performing working sets. Leg curls before all pressing movements helped tremendously as well. The main thing is to ensure everything is super warm before working sets. Isometric holds on leg extension was something else that really helped me. I’d recommend reading up on the research regarding that and then trying it for yourself 🙂

[Stephen Williams]

Potatoes and sweet potatoes work for me. If I’m doing a lower carb day I swap rice for sweet potato and I don’t feel too hungry, compared to if I just eat less rice.

[Stephen Williams]

I got to a similar position as you mate. I’m 5″9 and my weight stalled at 216 and I was eating 5,000 calories + a tonne of sauces that I wasn’t even tracking and I didn’t gain anything for 3 weeks. My appetite was dwindling so I pulled calories back to 4,000 a day and initially started losing weight but my strength rocketed and I was able to then go on to push my calories and weight up higher than before.

[Stephen Williams]

Will be interesting to see in a few years whether the research still supports that there is no advantage to fasted cardio. There’s quite a bit of research being undertaken on the topic in the UK currently.

[Stephen Williams]

When cutting I just walk the dog a bit further and/or more frequently.