Thanks
@Geoff Neupert and everyone for all the great input and advice.
I’ll utilize Giant 3.0 with Push Presses to get up to a true 5RM w/ the 24’s for the C&P. Then I’ll move into the strength phase of STRONG to get up to a 10RM with the 24’s. (After that if schedule has lightened up I’ll run THE WOLF before going into next phase.)
Next phase I’ll do the longer hypertrophy cycle in STRONG with the 24’s or I’ll run GIANT1.0-1.2 &2.0. After that I’ll perform RM tests with the 24’s and with 32’s, assess and go from there.
I’ll be dialing in my diet this month. Protein consumption is never a problem; but I don’t know if I consistently get enough fat for optimal horomonal health. So I’ll lock in daily protein and fat macros and build out diet from there. I’lol ear deficit on non-lifting days and eat maintenance on lifting days. I’ll further create caloric deficit with walking on inclined treadmill (staying in Zone 2) right after waking for 35min minimum daily (I’ll play around with using my plate carrier on and off doing this.)
As far as horomones go…
1.5 yrs ago my hormonal health and circadian rhythm were a mess (as to be expected from several years of not taking care of myself like I should and working so much shift work/non traditional work hours.) I had bloodwork done and my testosterone was in the bottom of the “healthy” range, but definitely not near optimal.
It has improved through a combination of resetting circadian rhythm, compound lifting, losing some excess fat, eating Whole Foods/dropping processed foods, all but outright elimination of alcohol (3 occasions last year and NOT to excess), and supplementation. I have another blood panel getting done at the end of the year and will make more adjustments as needed. I have considered TRT/HRT…. Not opposed but am more conservative by nature and want to see how much I can improve just through a few years of proper lifestyle adjustments.
I’ll report back with results if people are interested after completing the path listed above with the 24’s. Thanks again all for your input and support!