[Nicolas Cantemir]

In my opinion it comes down to your goal and what muscle group you are trying to improve. So for myself for example I do two leg sessions a week.

My first leg session is quad focused with 1 exercise each for adductors and calves. Quads is this area of my legs that need the most work so this is why it’s mainly quad focused and also my first leg session of the week.

My second leg session of the week is full legs. I start with two hamstring exercises, before moving onto two quad exercises, and then 1 exercise each for adductors and calves.

Exercise selection/split should largely come down to what you need to work on the most. Legs are a very big muscle group, so what’s also important to consider is how much volume you are doing in each session. Ultimately, recovery between sessions is key so approach your sessions with some thought.

Thanks so much.

[Nicolas Cantemir]

Yes. Give it a couple of weeks after pct has finished to see where you’re at.

Thanks so much

[Nicolas Cantemir]

Are you now on a cruise dose and checking health – if so pretty soon to see what damage has been done from the cycle and then again pre next cycle to make sure any damage has been undone and work on how to prevent the damage next time

If you have come off and ran a Pct then 2 weeks post Pct meds

Understand. Thans so much

[Nicolas Cantemir]

I think the length of time you’ve been on and what you’ve been running will affect the time needed to recover, but I reckon around 6-8 weeks post is reasonable.

Thanks, 6 to 8 weeks including pct.? I think

[Nicolas Cantemir]

Hi mate

I don’t think there is a “must”, but if you’ve not had one recently, it’s probably not a bad idea to find out where your cycle has taken your readings

You then have a good idea of what you need to do during your “recovery” phase.

Thanks , perhaps after the pct could be a good idea.

[Nicolas Cantemir]

This is very person depending on time scales – ideally as long as you can/need.

At a minimum making sure health markers are all good and in range.

I usually like clients to have a minimum of 6-8 weeks and longer if the time frame allows.

Thanks so much

[Nicolas Cantemir]

Train day are few carbs than rest day. Why?. It’s a kind of low, high carbs days?. Thanks

[Nicolas Cantemir]

Where you place your carbs will highly depend on what feels the best for you in terms of energy, performance and recovery, as well as how many carbs you have to play with in your plan. Yes, the carbs you have the day before will likely still be stored as energy to fuel your session, but there is still a benefit to placing carbs around the workout window and if you’re in a fat loss phase, then these will likely be utilised more efficiently placed here.

Your lifestyle and job will also dictate where is best to place your carbs. If you’re fairly sedentary then it may make sense to put the majority of your carbs pre, intra and post workout, but if you’re very active then distributing carbs across the day will help with energy levels.

It’s very person dependant, so there’s no right or wrong here.

Thanks for your time

[Nicolas Cantemir]

Carbs pre aren’t most optimal , fats pre aren’t most optimal

Most optimal is what feels best for the individual .

I don’t have carbs from wake until intra so shake and even sometimes I don’t have that, I eat pro fat meals – that for me is by far the most optimal , I’m my absolute strongest , fittest and can train by far my hardest

Others will feel better with carbs pre

Optimal , is individual

Thanks. Very interesting

[Nicolas Cantemir]

Thanks for your reply

[Nicolas Cantemir]

I understand your point.

You don’t need to have carbs pre gym as your body will most likely be using the carbs from the day before/night before etc etc…

But in order to be the most optimal its best we keep carbs in and around training where possible…

This is why most people will leave carbs In pre and post all the way even in a comp prep…

It depends on your circumstances and what your current goal is also…what your job is…how active you are.

Thanks so much

[Nicolas Cantemir]

Carbs hold water. So you will always hold water but do it right and most initially will be IM. Do it wrong n it will be subQ

For me I like 100-150g T days and 50-75g R days

T days focused around training

r days were your craving / most hungry

Great information. Ty

[Nicolas Cantemir]

You do need the initial jump in carbs to bring your body back to ‘normal’ levels I would suggest adding more of whatever digests well to you and slowly increase if needed after the initial jump. It’s inevitable that post show we need to gain some fat it’s not healthy to stay lean for normal body functions we need body fat and it will help with strength/ stability/ energy levels and sleep

Thanks so much

[Nicolas Cantemir]

Thanks so much

[Nicolas Cantemir]

Well, I think it depends on the amount. If it’s more than 20 mcg I usually take every 2 hours. If you take 100or 120 at o e time , uffff. Not good. Divide 20 20 20 20 20 morning and every 2 hours. It’s my opinion and it works. You avoid headaches, and other side effects.