Your Fitness Coach 📈💪

( information from chatGpt, to protect you from my opinion)

I’m excited to introduce you to Clomed 2.0. With it, your PCT will be even easier and faster


Enclomiphene is one of the isomers of clomiphene citrate, used to treat testosterone-related issues in men, as well as certain fertility problems. Clomiphene citrate consists of two isomers: enclomiphene and zuclomiphene. Enclomiphene is the more active isomer and offers clear advantages over standard clomiphene.

Key advantages of enclomiphene over regular clomiphene:

1. Specific action on testosterone: Enclomiphene more effectively increases testosterone levels in men without causing estrogen-related side effects. Zuclomiphene, the other isomer in clomiphene, may have partial estrogenic activity, making clomiphene citrate less selective in its action.


2. Fewer side effects: Since enclomiphene lacks estrogenic properties, it causes fewer side effects like increased estrogen, gynecomastia, fluid retention, and mood swings, which can occur with regular clomiphene.


3. Faster action: Enclomiphene works faster and provides more predictable results for boosting testosterone, which is important for patients aiming for specific treatment outcomes.


4. Longer-lasting estrogen control: In standard clomiphene, zuclomiphene remains in the body longer, potentially causing unwanted effects. Isolated enclomiphene offers better control over estrogen-related side effects.



Thus, enclomiphene is a refined version of clomiphene for men who need to boost testosterone or treat fertility issues, providing more targeted action with fewer side effects.

Typical dosage of enclomiphene:

Standard dose: 12.5–25 mg per day. A lower dose (12.5 mg) is often used to maintain normal testosterone levels, while 25 mg may be prescribed for a more active testosterone boost.


Treatment duration:

Course length: A course of enclomiphene can range from 4 to 12 weeks, depending on the treatment goal and individual response. For testosterone elevation, a 6–8 week course is common, followed by hormone level testing to determine further use.


Monitoring and tests:

During treatment, it's advisable to regularly monitor testosterone and estrogen levels to avoid unwanted side effects and adjust the dosage if needed.


Post-treatment:

Post-cycle therapy (PCT) may not be necessary, as enclomiphene does not suppress testosterone production like some other drugs. However, it is recommended to check hormone levels after the course for accuracy.


It’s crucial to consult a doctor or endocrinologist before starting enclomiphene to determine individual needs and ensure safe use.

I’ll share more details about the entire preparation process and observations on endurance development after the race

There are 24 days left until mu first/and maybe last marathon.

Over 5 months of preparation, I've completed about 85 training sessions.

My weight increased from 88 to 96 kg during this time, which was a bit of a surprise.

Here’s my progress so far: I started with 10.6 km at a 5:42 pace, with an average heart rate of 158.

My best run was three weeks ago: 26.7 km on a route with noticeable elevation changes, at a 5:31 pace, with an average heart rate of 150.

The goal is to finish the marathon under 4 hours: 42 km 195 meters at a pace of 5:41.

Let's see what happens. It’s not the easiest marathon—it's in Greece, with elevation changes of +380 meters.

Some observations on fatigue during regular running training

After doing several consecutive running sessions, 3, 4, 5… I noticed two patterns.

As fatigue increases:

1. You show a slower pace at the same heart rate.



For example: Training 1: Distance 10.6 km, pace 5:30, average heart rate 145.

Training 3: Distance 10.6 km, pace 5:45, average heart rate 145.

2. The further you go with consecutive sessions, the harder it is to raise your heart rate.


If, during the first workout after rest, you can easily manage it and push it up to 170+ beats, by the 3rd, 4th, or 5th consecutive session, even reaching 160 becomes difficult, even if you're pushing hard.

For 41 days, I've been training mostly twice a day. My average calorie burn according to my watch is over 1400, and I don't always wear it.

Swimming in the morning, running in the evening.During this time, I've made some progress. I improved my time in swimming 750 meters by 7 seconds (12 minutes 20 seconds. I'm still 2 seconds short of meeting the Cooper standard for swimmers), and I ran a half marathon 2.5 minutes faster (1:57:30).

But the main question was how my weight would behave with such intensity.My weight increased by 1.5 kg (92 -> 93.5 kg).In my case, without controlling my diet, it's not working. I estimate that my fitness weight should be 85-87 kg.

I want to start the marathon no heavier than 85 kg, so I'll start losing it gradually. There are 12 weeks left until the start

I will keep training in swimming and running until I pass the Cooper test. After that, I'll focus all my efforts on running

About the decision to switch to English

I want to translate my entire channel into English to reach a larger audience.

To promote my minimalist (yet cleansed of all unnecessary things) approach to fitness.

Basic strength and endurance training, which consists of bodyweight exercises and running. It is aimed at high performance in these exercises. It is accessible to everyone. Healthy, universal, enjoyable.

Let's go!

Guys, I'm alive.

Preparation for the Cooper swim test is ongoing. It's been 7 months and 137 training sessions. The best time is 750 meters in 12:27 (only 9 seconds left). Overall improvement since the beginning of preparation is more than 2 minutes and 30 seconds.

The best long swim was today: 3000 meters in 55:33 (initial best time was 1000 meters in 19:53)

Progress has slowed down a bit because I started preparing for my first marathon on November 10th, which will take place in Greece on the classic Marathon to Athens route. The finish line will be at the stadium where the first Olympic Games were held in 1896.I've already had 19 training sessions for preparation. I have run my first half-marathon (2:05).So far, the best time is 1 hour and 27 minutes for 15.9 km.

Tomorrow, I will run the half-marathon for the second time.All updates about these preparations are here:

https://t.me/+HiC2y-cLVIM5NTMy

Channel name was changed to «Your Fitness Coach 📈💪»

About how I fasted before Easter this year:

Over the 48 days of fasting, I managed to lose 11 kg. The essence of the fast was to reduce the caloric intake of food to 2500 kcal per day, without decreasing the volume of training.

The average daily caloric expenditure was between 3300-3700 kcal. Training consisted of 5-6 swimming sessions per week (about 2 km each) and 1-2 runs of 10 km. Additionally, I walked for 1-1.5 hours every day.

During the fasting period, I even managed to make progress in swimming mid-distance and matched my best running time from the last six months. Although, naturally, peak speed and overall energy generation by the body decreased. The slight improvement in speed was due to the reduced weight.

Overall, I didn't notice a significant reduction in calorie expenditure during the diet, and I felt normal throughout. Obviously, there was less energy, but there was enough for all domestic and other work.

A pleasant feeling of lightness in the head and body was noticeable, which I start to miss just two days after ending the fast.

Going forward, I will maintain this body fat percentage, monitoring the dynamics of my weight and adjusting the weekly caloric intake.

My next sports goals require a low body fat percentage. We keep working!

Channel name was changed to «Your fitness coach 📈💪»

Two very important amendments:

First: For 10 years, I have been recommending taking oral steroids as everyone advises – splitting them into 2-3 doses throughout the day.

However, for the past two years, I’ve realized that it’s better to do it differently.

Take the entire daily dose of orals an hour before training. It’s preferable to train in the first half of the day, ideally in the morning, so that by the evening the effects start to wear off.

This way, you will achieve a peak concentration of the substance exactly when your tissues are most sensitive to it. Plus, by the evening, the effects will subside, allowing for better sleep (many people on cycles complain about poor sleep).

Second: How should you train after a cycle to maintain your best form?

The previous answer was: reduce volume and peak weight for a few months until you feel the cycle has fully worn off. Then, from that point, gradually increase.

The current answer: train at full capacity and continue to monitor your diet closely. The only thing I would recommend is to increase the number of repetitions per set and focus on maintaining as much of what you had as possible.

For example, at the peak of your cycle, you bench 170 kg for 8 reps.

At the end of the cycle, measure how much you can bench for 20-25 reps with strict form.

Then, try to maintain that.

The reduction in peak weight during the time when the cycle wears off is necessary to avoid injury. During these periods, you might feel a bit unstable, and if you are not fully warmed up or focused, you could strain or tear something with your old working weight.

Changes over 4.5 months:

A great body recomposition with simultaneous strength growth.

This is not the final result, just the end of the first phase.