[Dave]

Thanks for the reply, really appreciate it.

I took the test on a rest day in the morning fasted. My last meal was cottage cheese and brazil nuts. I definitely don’t drink enough water, I’m 160 lbs natural lifer and drink 3 litres a day.

In-regards to Astragalus and cabaser where can I purchase them from?

Thank you.

First thing what we have to take into consideration is did You do Your check properly?
what do I mean – day before – did You take day off gym? What was Your last meal?
How is Your diet/water intake. When we know that – then
Did You do Your bloods fasted? Drank 0.5l of water atleast prior?

Then if yes

creatinine levels are highered and egfr is kinda low way so – Astragalus at high dose, but the root.
not the cheap one.
Water intake – up it. THE WATER, not zero coke and so on.
If You are a 100kg guy 5-6l of water is minimum.
Astragalus – do 3g – split into 2 dosages am pm
prolactin – 1/4 cabaser gonna take care of that, once, dont take it more because You gonna kill
Your prolactin totally.
Estradiol is low, but well, You prolly are post pct since ur lh fsh are working.

[Dave]

Cheers Stuart, I will do that it makes a lot of sense.

Hi Chris, I would say yes it’s always a good idea prior to a cycle to check health markers not just T levels. Plus looking long term down the line if you continue to do more cycles and then have a PCT period you want to know where your baseline is now so that you can bring that up.

[Dave]

Amazing help Clare, god bless you, and thank you so much for the reply.

In regards to the post post workout meal, how long would you wait to have this after the first post workout meal?

Again, thank you.

Chris

Thanks, Clare,

I’m on 400g of carbs per day at the minute and I’m lean bulking (natural)

I have 5 meals per day at the minute and usually split the carbs around these and training time.

Usually, a pre-workout out meal would be: 70g of carbs 1 hour before I train, 50g carbs Intra, 30g carbs straight after the workout, and 100 – 150g carbs 60 – 90mins after the workout and the rest of the carbs split throughout the day.

If you have any recommendations on how I can improve this structure of my plan, please do so indeed ?

My workout routine is phase 2 from the Ebook (PPL)

Thanks,

Chris

Depends how many you have to play with in a day. This will dictate where it makes sense to distribute them.

You can stick with the 50g intra if this sits well, but I don’t see a need for another 30g immediately after. I would include EAAs in your intra, then wait and have a whole food meal 60-90 mins post. 70g pre, 50g intra, 100g post, 80g post post and then 50g in your other 2 meals sounds ok to me.[/quote]

[Dave]

Thanks, Jimmy,

I’m on 400g of carbs per day at the minute and I’m lean bulking (natural)

I have 5 meals per day at the minute and usually split the carbs around these and training time.

Usually, a pre-workout out meal would be: 70g of carbs 1 hour before I train, 50g carbs Intra, 30g carbs straight after the workout, and 100 – 150g carbs 60 – 90mins after the workout and the rest of the carbs split throughout the day.

If you have any recommendations on how I can improve this structure of my plan, please do so indeed

My workout routine is phase 2 from the Ebook (PPL)

Thanks,

Chris

Hey bud. It’s as Clare says… how many carbs have you allocated across the day? And how many carbs do you have per meal?

[Dave]

Thanks, Clare,

I’m on 400g of carbs per day at the minute and I’m lean bulking (natural)

I have 5 meals per day at the minute and usually split the carbs around these and training time.

Usually, a pre-workout out meal would be: 70g of carbs 1 hour before I train, 50g carbs Intra, 30g carbs straight after the workout, and 100 – 150g carbs 60 – 90mins after the workout and the rest of the carbs split throughout the day.

If you have any recommendations on how I can improve this structure of my plan, please do so indeed

My workout routine is phase 2 from the Ebook (PPL)

Thanks,

Chris

Depends how many you have to play with in a day. This will dictate where it makes sense to distribute them.

[Dave]

Thanks again Oscar,

Baby rice? what is the UK equivalent?

Cheers Oscar,

what would be a good protein apart from whey? Would protein pancakes be OK?

?PRE WORKOUT

60g protein from vegan whey

150g baby rice

150g blueberries 100g strawberries

30g sunflower seeds

?PWO:

2 packs hake

100g jasmine rice

100g strawberries

30g sunflower seeds & 10g walnuts

200g Greek yoghurt

[/quote]
It’s a pre workout so you want something that will sit in the stomach quickly snd without stress….so you can train within 60-90 minutes[/quote]

[Dave]

Cheers Oscar,

what would be a good protein apart from whey? Would protein pancakes be OK?

?PRE WORKOUT
60g protein from vegan whey
150g baby rice
150g blueberries 100g strawberries
30g sunflower seeds

?PWO:
2 packs hake
100g jasmine rice
100g strawberries
30g sunflower seeds & 10g walnuts
200g Greek yoghurt

[Dave]

Thank you for the reply @Clare, @LouisMoylan and @jimmytonk1 really appreciate you taking the time to answer my question.

In regards to Intra drink I don’t use any, only coffee, would you recommend I use one?

All the best, stay safe

Chris

I’d have a pre workout meal and then utilise the EAAs in your intra drink, along with a carb powder during training. Glutamine can be taken anytime really, but I would take it first thing on wake or before bed.

[Dave]

Thanks for the message and your insights into SARMs, really appreciate this.

[Dave]

Cheers, Yeah that what I will do.

If you are not looking to truely invest your time and life into a bodubuilding you dont need to jump on juice or sarms( they are not worth money and time).Master training sleep nutrition and this will give you very very good results

[Dave]

Cheers, Jimmy, very much appreciate the reply. Yeah I ordered one from Amazon

Hey bud. There are many ways you can go around this. With 4 days I would favour an upper/lower split.

Upper lower off upper lower off off repeat.
Or
Upper off lower off upper off lower off repeat

Logbook wise I get mine off amazon. Just search “gym logbook” and you can pick them up for around 5-10 pound

[Dave]

Looks good, I hope you don’t mind if I try this out. Can you let me know how many sets and reps per exercise, please. Thank you

[Dave]

Hey Andy, the routine looks good. What days do you work out?

[Dave]

Hey Oscar,

Thanks for the reply, really appreciate the help.

Hello Christopher, I’d first point you to the education section. There you’ll learn about the WHAT, the WHY and most importantly WHEN .
After finding the videos come back on here snd ask any further questions you may have . ?