[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.

[Tor-Andre Kongelf]

I must be the only one here that mix it with milk. It tastes so much better that way

Milk in Cor is amazing if you can digest it okay without any stomach issues [/quote]

It kinda fits as most flavours are based on bakery. It really elevates the flavours and I do have stomach issues so trying lactose free milk atm.