Jimmy
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I agree with the guys here around 400mg test should be a good starting point. I would always suggest to get bloods done first though
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just keep an eye on recovery. If you start regress in the gym or feel lethargic lack of appetite etc then i would think about having an extra rest day structured in. If you are progressing and feel good on that amount of sleep than it’s not a problem ????
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people who are sedentary usually need cardio for a few reasons. Help in digestion is one, cardiovascular benefits also as you get heavier. If you are active daily then its likely you wont need cardio.
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pics from check in this AM 108.1kg
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pull session today with kuba and the giant and no lower back loading. These sessions are very intense as we are fresher from not doing a massive compound movement at the start of the session. At times the intensity and huge output of the RDL or deadlift leaves us so gassed we cant contract our back as hard on the upcoming exercises in the session so the contrast of us going in 100% makes for a very good connection to the targeted areas for the duration.
Checked in with kuba this morning and he is happy. we will keep food where it is now ( food adjustments in my diet section) and push up slowly. As my weight limit is 100kg we are going for a tighter 115-117 rather than a softer 120kg plus as I have no business been at that weight yet.
tonight’s session was as follows
chest supp Tbar row x 2
low pulley row x 2
nautilus single pulldown x 2
hammer strength machine row single x 2
close grip pulldown x 2
reverse Db flys x 3
shrug machine x 2
cable curls x 3
alt db curls x 1Instagram: jimmytonk
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your situation is only temporary. you still eat multiple times a day, a luxury not everyone has. Dig deep and remind yourself of why you started. The regret of giving up will be much worse and last longer than the hunger you currently have. Stick with it and the good days will outweigh the bad in the end.
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Resting up today and I feel surprisingly good. I was expecting to feel beat up after a good 3 days on training but with the cycle in full flow and food increasing slightly it seems to of had a big impact on my recovery. Also the 7-8 kg that came off from the mini cut has made me feel lots more productive so I feel the less lethargic all the time at the minute which again is helping recovery. weight on wake this morning was up a pound from a few days ago at 108.5kg but still flat, this was after a big feed on Saturday so it shows how depleted I was and still am. I will regain fullness again over the next week or so as food slowly increases and I catch back up.
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keep off it and get it looked at professionally. It’s not worth the damage it may cause for the sake of a few sub par chest sessions if you ignore it
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No boxers at all and baggy shorts may be the only way to go mate Haha. There are a few brands of boxers that are good on the waist and still snug on the quads but not uncomfortable you just have to try a few. I stretch the opening of the legs on all mine like I’m almost ripping them to make them slightly bigger and less restrictive
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I’d be suspicious of this mate. as the guys say its usually 100mg per ml for good reason
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leg day today and 3rd day on. After last nights feed I felt better than I was expecting. Showing that the extra food definitely improved my recovery in such a short space of time. The quad is temperamental and as soon as I try to take it up a gear it pulls and feels like its ripping. light precise pump work was adequate here and enough to get me through the session with a decent amount of work through the legs without aggravating it too much. looking forward to a much needed rest day tomorrow.
session was
seated leg curl x 2
leg ext x 2
smith squats x 2
hammer strength leg press x 1
RDL machine (glute focus) x 1
single ham curl x 1
seated calves x 3Instagram: jimmytonk
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I would keep volume the same 3 weeks out. possibly the last week or the last 3-4 workouts i would lower the volume and staying 1 or 2 reps shy of failure but at this point theres no need for changes to your training.
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Hey mate. Judging by what you are saying about your tris and rear delts this sounds like a connection/ execution issue at first glance. Do you get a good connection/contraction when training these muscle groups? Some areas are genetically weaker than others but this can be overcome to an extent. For triceps try lightening the load and using isolation movements and really focus on the squeeze and feeling and slowly progress from there. Rear delts try as many exercises for these as you can until you find one that hits them hard and works for you. Again with these lighten the load and really focus on using the rear delts only without bringing any back or traps in to overpower the rears. It’s a case of going back to basics and working up from there.
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push session at ultraflex with kuba today. solid session. Numbers were up along with better execution so very happy with that. Looking at me we felt like the mini cut had just left me a bit too sucked down so a big feed over 2 meals and 150g carbs in the last meal are the orders which was nice as I’ve been starving. burger and fries is my go to meal here and I’ll finish off with a bowl full of ground rice which should leave me on top form for legs tomorrow as long as the quad plays ball.
session today was
Atlantis raise machine x 3
nautilus shoulder press x 2
nautilus inc chest press x 2
life fit tricep press x 2
pec dec x 3
lying crucifix cuffed lateral x 3
lying Atlantis upright row x 2
cuffed tricep crossover x 3Instagram: jimmytonk
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Like Kuba says. Slowly, almost like a reverse diet phase. Adding a small amount of carbs is a good start. Patients is the main factor here
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