ever the optimist im assuming ill soon be lean enough to start a bulk. bearing in mind ive spent seven months in a deficit now to get rid of my carnivore dad bod i dont want to add that back while gaining muscle. so im thinking plenty of protein , carbs around rt , maybe keto on days off , 300-500 photons surplus ( thats what lyle suggests) , ill go higher on the anabolics but nothing crazy , i think motsc would be valuable and also reta at maybe 0.5 mg a week this is copied from another site , what do yo think about this info @Shaun Womersley and what top tier wisdom could you offer ? id rather make slower gainz than get bigger but look absolutely Flabulous ' Why Retatrutide Isn't Just Appetite Suppression (Nutrient Partitioning) Ask GROK whether you can run retatrutide while bulking and it will tell you no, because retatrutide is an appetite-suppressing drug. That answer is built on one mechanism out of three, and it misses the one that matters most for anyone eating in a surplus. Retatrutide hits three receptors at once. GLP-1, which slows gastric emptying and dampens hunger signaling in the brain. Glucagon, which raises energy expenditure. And GIP, which is the one almost nobody talks about. GIP stands for glucose-dependent insulinotropic polypeptide, a gut hormone released when food arrives in the small intestine. It tells the pancreas to release insulin before blood glucose climbs much, and it talks directly to fat tissue about how to handle incoming nutrients. What that GIP arm is really doing inside retatrutide is optimizing nutrient partitioning, which just means your body decides, based on your energy balance and your energy requirements, where to send the food you eat. Think of every meal arriving at a switchyard. Protein and carbohydrate and fat come in, and there are tracks going out to muscle glycogen, to muscle protein synthesis, to liver, and to fat tissue. Your hormonal state is the switch operator, and insulin sensitivity is how well that operator can hear the instructions coming in.

Howdy peoples - just thought i would share my update of week 6 going into week 7. This week has been a pretty not so demanding week - ive managed a couple of upper sessions - but needed to rest so i can rebuild and also i had an event on Saturday and needed to make sure my knee would hold out a little more than normal - i managed a couple of runs and a cycle so this kept me ticking over with my cardio - obn to the reta - last week i found i was having days i was kinda hungry after i ha already eaten - it seems to be when i have certain foods and i dont pre make my meals - strange or what - well i checked the scale on im 199 pounds also my repos / weight has gone up in the gym so something is happening still. last week i kinda hammered the coffee more than other weeks - and my body didnt like it - repayed me with lack of sleep maybe this had something to do with the hunger being a bit more - so this weeks goal is to get this under control im limiting this to 3 coffees per day and that is my limit, all before 10am - as i tested this yesterday and my sleep was spot on last night - Saturday - i had planned a 15k gravel race in the dark - was a bit of a travel as well - 3 hour drive before the race wasnt good lol - but i pushed on and was liking all the fun and games at the event - people dressed as Halloween spooks and just being arround other trail runners made me happy - with this race you can choose half way round if you want to do either the 5k, 10k or carry on and do the 15k if you have paid for the 15k - i was amendment i wanted to finish the 15k - things started out really good and continued, i felt strong in cardio and everything else - 5k in and i felt a little niggle in my knee so i still pushed on 7k found the down hills really shitty as you would but pushed through - i hit the 10k lap and decided i wasnt going to push any further and ended it at 10k before i was being dragged off by the marshals, overall at this point i still felt i had loads and loads more in the tank but mechanical was a let down - i took it on the chin and still patted myself on the back as the day of driving etc didnt really have that much of an effect on me - took my medal and i walked or limped off happy haha.

With all the changes I'm working on in the background Web - App - Content- Videos, etc I feel like I haven't been able to keep track of exactly what everyone wants from their membership, as I expected. This is partly due to the garbage functionality of the DM in skool group and a lot of changes to the admin side of the working projects above, which I have had to constantly update recently. So I can easily miss and have missed (what I still have to do for that person ) 🫣 If that is you, I apologise Please send me a reminder 😁 We can still use the DM (as it's an easy interface), but skool prevents any automatic update of the conversation, so it becomes a cut-and-paste (if it works)😠 It also hides member emails, which I understand is for security reasons; however, given how many members it actively allows to be sent to the group who are spammers and scammers, it's all top show IMO. Therefore, if possible, please send me a DM with the contact details so I can create a Google Drive folder and an individual file for each person. 😀 I will then send you a confirmation response if that's Ok I am not allowed to give you my direct address in the group Thank You Shaun

My training is even more basic now as the roof has been ripped off my gym 🤪

Most of you will have seen the frustration over the last couple of months. I have been working behind the scenes the whole time, trying to adapt to every change Skool has made to the platform. That goal has now been dropped, because I have had enough of playing the Skool game for zero return. So from December the sole focus is content, which means classroom information and videos. Fact is, that is what you joined for and I am grateful to @Richard Clark who pointed out what was and is still lacking.😁 I am posting this now so nobody gets caught out, and so you have time to decide what you want to do. On December 2nd, which happens to be my 36th birthday (I'm sure you can work it out) , the way whwido /we-do/ works changes for good. The aim is to clean up the space regardless of member total, protect what we have built, and look after the people who actually show up and take part. Right now there are two kinds of inactive member in here, and both are affected. Group 1: the lurkers You log into Skool, but you never post, never ask a question and never speak in the chat. Some of you just prefer to watch in silence, and up to a point that is fine. The trouble is that a health and performance room only works when people share information, form checks, meals, app logs, questions and progress. There is a darker side too. Some silent accounts have joined purely to scrape routines, lift content and quietly message members behind the scenes. That ends now, so we are keeping real contributors only. Group 2: the ghosts You joined the free section to potentially fix your training, sort your nutrition, rebuild joints, build muscle, or get straight answers on supplements, peptides and medication. Then Skool was new to you and you simply stopped logging in. You have not posted, commented or sent a chat message since this announcement. If you don't start showing up, you'll be removed with everyone else who went quiet. Take this as the nudge to get back on track and back in the room.