2iu am, 2iu before bed. Never tried melatonin.
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I just ended a 10 week Test/EQ cycle, and from about week 6 on, I had great recovery, even if my sleep was somewhat less than optimal.
I'm with some of the other guys though, ZMA is a good tool to fall asleep with, it's non-habit forming so you don't need to worry about that, and doesn't make you drowsy the next day.
The caloric deficit on a cut impedes recovery.
Hang in there and focus on getting the sleep sorted.
+1 on Melatonin. Also google "sleep hygiene" for a bunch of little shit thay can also make a meaningful difference.
Good advice here, melatonin has worked well for me in the past. I believe the lack of sleep is definitely a culprit along with the calorie deficit but mainly the sleep issues.
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I like aleve pm for those nights I know i need my 7 to 8 and ache alittle from the days work
Sounds like u might be choking up on certain nutrients that affect recovery times. Sodium/salt is very important for recovery and hydration.
I personally don't really like salt and had to make an effort to add it more into my diet.
Once i git my sodium lvls up i stopped cramping up as much and it helped with hydration.
Are u also limiting fats? Fats are important for recovery as well.
Im 39 yrs old and on exactly the same trt regiment as u.
I was limiting carbs and fats to try and get a leaner look but all it was really doing is fkin up my work outs.
Limiting thise things only works if ur a marathon runner or on a cutting cycle and taking the necessary aas to continue to support muscle growth and recovery.
When i finally stopoed being afraid of and started eatting a healthy amount of fats, carbs, sodium etc. Is when my energy lvl, recovery time, muscle gains eyc really started to improve at a faster pace.
The funny part is i got bigger and leaner after i added those things in lol.
Especially as u get older its important to make sure u get all the proper macro and micro nutrients to support recovery, joints health etc.
Do u use a diet tracker?
Ive personally been using cronometer for about 3 yrs now and its really what got all my nutrition on point.
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Intra workout nutrition helps out big time
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In the conjugate method they use a small 10-15 minutes of previously used muscles to speed recovery. Go slow tempo use light weight goal is pump. This increases recovery speed. Unless you over do it.
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This!
Caloric deficit seriously slows recovery time for me, especially if carbs are kept very low.
Also as oldskool mentioned salt intake is extremely important for people that are training and working hard. You want salt with iodine in it, most fancy sea salts don't.
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