[Hilly]

Training – I am reducing volume to 1 work set per exercise and 5-7 sets per body part just once per week.

I’m also dropping down to 4 days a week n won’t be hitting arms directly until my tendons are better as there agony n worrying me.

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[Hilly]

Hi Hilly,
great posts, was wondering you got your results back from your sperm test? Do you think you will go on a cruise dose and still use HMG?

Thanks buddy.

So I’m still waiting unfortunately.

Earlier this year I ran this protocol on a cruise n got my levels to just below average with above average life span n motility.

So if my levels are not much better than this I may go back on a cruise dose if my levels are still rock bottom but I will wait till after Xmas either way.

I feel fine in all honesty. Strength is down but going back up slowly.

Reduced training to help with recovery

I look ok in clothes. Yes I’m down sized but I want next year to be 12 months of growing so I’m not worried abt this.

So I will asses in January depending on these sperm results n sex drive etc.

I’m also struggling now to find HMG which is a bloody nightmare

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[Hilly]

Good pull session, sampled the new JPre stim, it’s strong! Really strong ! Too strong for me to use year round, but I know a lot of people like them. I would save this bad boy for the last couple weeks of prep
Undergrip pull down x 5 , x 12
Barbell row x 5 , x 16
Chest support row x 9 , x 4
Prone pulldown x 8 , x 17
Rear delt row x 9 , x 7 , x 12
Lower trap row x 5 , x 11
Cable curl x 6 , x 12
Incline curl x 7 , x 10
Dc seated calf x 10

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Excited for this. Love a strong stim ha

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[Hilly]

So I like cardio on off season. It won’t directly keep you lean but it will keep you healthy and it will
Keep your daily expenditure up.

The more your body is burning the more your body is processing n thus the more utilised for growth.

Light cardio will also increase blood flow got active recovery and keep you fit for training sessions.

I personally would prefer it done first thing with some stretching ????

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[Hilly]

Sat was meant to be arms but rested all
Weekend as tendinitis I’m elbows is brutal. I had physio on Thursday n he states need to rest

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[Hilly]

So quad focused legs Friday. Session ruined me. Was a good one.

Lay ham curl – x 14/11 – up in Reps
Glute bridge – x 8/6, x 11 – up in weight
Extension – x 11, x 4’s – up in weight
Leg press – x 11, x 14 – up in Reps first set n weight second
Banded hack – x 14, x 8 – up in Reps
1 leg press – x 10 – up in weight
Adductor RP – x 16 -up in Reps

Ruined. Pleased tho as numbers moving up even tho test level non existent

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[Hilly]

Hey Hilly, which gut symptoms do you feel personally when you have IBS?

Bloating n constipation are my main ones bud

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[Hilly]

Binging is now a registered ED with many levels.

This is disordered Eating n most of us have it to one degree or another but it sounds like your really struggling.

I educated myself n learnt to manage my nutrition properly

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[Hilly]

I think the biggest problem is that you’re going into an aggressive cut in a panic because you’ve put on unwanted fat from the previous binge. I think you need to spend some time regaining a healthy relationship with food and take a much slower approach into a cut, which doesn’t restrict you as much. Do you have any long or short term goals? Having something to work towards and a reason for wanting to improve your physique can significantly help with accountability and staying on track.
@Hilly is far more educated in this area and may have some more practical suggestions for you.
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Thanks for posting.
I don’t have a specific goal at the moment other than to improve weak parts and look better than the previous year when I diet down.
I don’t consider myself ready to do a show as i have a weak chest which really needs improvements before competing.
I would love to be able to be disciplined enough to eat consistently for fuel in both growing and cutting stages and to avoid it leading to binges.
I find the more strict/structured i am the bigger the binge .the binging is not just a few extra cals its usually thousands and thousands of calories which can some tomes go on for a week.
It can be demoralising to have worked so hard to stay on plan for a few weeks/months and literally undo it im a week
Another thing i dont know what my true maintaince is so there is a good Chance ive been consistently over dieting each year.
[/quote]
IMO you need to work with some one buddy to help you or this could get worse.

I’ve actually been in a similar situation after my first show n was binging then dieting to hard as I just didn’t have the knowledge n education.

This is one of the reasons why I now work within and eating disorder setting at the nhs n similarly with clients.

It’s something that is hard to get control of but it needs to be done n soon bud

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[Hilly]

Hey. So this can be quite common and if you are not careful it can defo lead to a ED issue.

I would look to your diet making sure the foods you eat are wholesome and filling. You want foods that you can have a lot of. So potato or rice not breads etc for example.

Use white meats/fish and add. Fat source instead of eating fatty meats.

Always include lots of fruit n veg

Try not to be to strict. Always have a little something of what u like. This will drastically reduce the chances of binging

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[Hilly]

Yes it’s very likely 19 nor will cause these sides over test because of the way they work within the body.

The body likes to reach a homeostasis n adapts to balance things out. I do believe after a certain time this happens n gains slow.

There is no science to show this technically but 90% of people agree with this thought

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[Hilly]

I’m not sure about that exactly.

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[Hilly]

Hello buddy. There is a supplement section for this n it’s been discussed lot.

This is not a health related question

Try the search button n the correct section

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[Hilly]

From what I remember from biology woman have a naturally higher level of BF for child bearing etc. However the mechanism of this seems to be related to estrogen.

So this to me says estrogen causes more fat gain n makes it harder to loose BF as we see this in females.

First thing I came across in google as don’t have time to search through studies.

https://www.sciencedaily.com/releases/2009/03/090302115755.htm

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[Hilly]

As above not if your healthy

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