[Tor-Andre Kongelf]

I used to train 4 days a week for the last 2 years when I was in the fitness category as that’s all I could recover from when I was doing gymnastics at the same time so it can definitely work but ultimately you need to do what fits your routine & what you can recover from. I feel like if you can get away with training 5-6 I’d probably do that over 4 but if 4 suits your routine then that will be your better option

Yes. My plan is also to do one day of jiu jitsu a week just for cardio and staying fit. I do feel a bit beat up currently training as hard as I can 6 days a week.

[Tor-Andre Kongelf]

I’ve made extremely gains doing 4 day splits on the past. Bro split at that.

My fav is 5 day bro. I find it more fun. But if I had to choose the split I actually grew faster with its 4 day split like you’ve written

Go for it. See how you respond. The re-evaluate

Thats very good to hear Sas. Thanks.

[Tor-Andre Kongelf]

No, 4 is not too low if your effort is there. I grow on 3 days per week.

But in terms of your split here, why not just train less consecutive days and implement rest days between?

Thank you for your input here. Yes I was thinking

Legs

Chest/Shoulders

Rest

Back

Rest

Arms

Rest

Repeat

Abs after Chest Shoulders and arms. Calves after Back and Arms. 🙂

[Tor-Andre Kongelf]

Thanks so much to you Rich and Clare. I totally see your point that some other type of split is being more optimal. 🙂 How ever I really love the 4 split and I am also John Meadows training programs which I am totally addicted too and they are 4 split. The higher frequency stuff and PPL programs come a bit later. 🙂

I assume training in my stubborn ways has its costs and I just have to pick what I enjoy or what is more optimal.

Sounds like you you’ve made your mind up. You can still make great progress training 4 days a week for sure.[/quote]

Thank you. Its good to hear that. Also apologize for my spelling in some places.

[Tor-Andre Kongelf]

Thanks so much to you Rich and Clare. I totally see your point that some other type of split is being more optimal. 🙂 How ever I really love the 4 split and I am also John Meadows training programs which I am totally addicted too and they are 4 split. The higher frequency stuff and PPL programs come a bit later. 🙂

I assume training in my stubborn ways has its costs and I just have to pick what I enjoy or what is more optimal.

[Tor-Andre Kongelf]

Single arm work is always the best way to keep scapula out of anything , anything two armed will always inadvertently use more scap , a band also peaks contraction in the shortened , so hardest at the point the scap is most retracted , we want the opposite , so single arm lengthened partials for rear
Delts is best

Yes that makes complete sense. I assumed a banded movement would make it easier to keep scapulae fixed. I guess I am wrong about that. 😄

[Tor-Andre Kongelf]

Sorry to hear about your shoulder issues. I assume you thought about this, but in case you didnt, have you tried doing band pull aparts. Hold a band in front of your face and do a rear delt pec deck movement. Meadows was a fan of those. It might be able to stimulate your rear dealt without any scapula retraction.

Anyways, hope you recover fast and well. 🙂

[Tor-Andre Kongelf]

I genuinely like them all evenly , they are very gd! 10 more again dropping end of this month 🙂

Apologize for not keeping this related to your training, but I am so excited for this.

Is there a plan to have all COR flavours as protein flavours and vice versa? I think its a good idea because we can blend them together. 🙂🫶

[Tor-Andre Kongelf]

Hey. Any reason for the coconut oil instead of olive oil? Is it only personal preference? I wonder if coconut oil has any benefits over olive. Thanks 🙂🫶

[Tor-Andre Kongelf]

What I do in these situation both on diet and in off season is to just try to eat clean most of the time.

I know what 100 grams of rice looks like. I know what 150 grams of lean meat looks like, and I top it off with veggies. Eating out I usually stick Hamburgers and fries if I can’t get any better as thats basically meat, veggies and potatoes. 🙂 And I ask for little to no dressing and cheese.

[Tor-Andre Kongelf]

To add tho some will be totally fine on just 300 test and 300 deca and not need anything at all.

As you said – its all about running it and seeing how you get on – but this seems to be the answer to most of your threads bud 🙂

Yup that is mostly the answer haha. But I am so curious about your and others peoples opinions on these matters as I am totally obsessed by these things. 🙂

[Tor-Andre Kongelf]

i dont actually see a direct questions here TBh

However if I was looking to run those 3 compounds I would personally run

300mg Test, 300mg Deca, 200mg EQ – if I was some one that had high E2 issues I may take the Eq to 300mg.

I would then run bloods at week 6 either way and asses all as usual

Sorry. A direct question here would be something like “What do you think would be the best option if you wanted to add as much muscle mass as possible in a cycle?”

Thanks to answering anyway. It seems like you managed to answer it even though the question was pretty vague.

[Tor-Andre Kongelf]

Definitely get rid of the sugar free and energy drinks and stick to drinking water.

Then it will be a case of eliminating foods to try and find triggers.

Eggs, peanut butter, sweeteners, milk and powders are all common triggers. That meal one also looks like a strange mix of foods.. maybe try salmon, veg and jasmine/basmati rice here instead.

Yes I will remove those. I really hope its not powders. I just recently bought whey and COR to last for the next year.

Actually the meal 1 is very nice and I like it very well. 🙂

[Tor-Andre Kongelf]

Thanks everybody. A lot of good advice here. I am going to remove eggs, sweeteners and lactose free milk and see what happens.

I am a bit surprised I would react to lactose free milk as the whole point to switching to it, is if regular milk gives me issues. 😄

[Tor-Andre Kongelf]

I mix my COR with milk. Lactose free atm. Ratio is 1:1,5 so 100 grams of COR gets 1,5 dl of milk. I microwave it untill its very stiff almost like a cake or even abit stiffer. Add sukrin and cinnamon.

I wouldn’t mind eating only this 6 times a day rest of my life. Its freaking delicious. Enjoying the hell out of Chocolate Butter Cup and Blueberry Muffin atm. 👍🏻🤗