[Hilly]

HELLLLO!!!!
so how have you all coped without my incessant rambling?
@alberto – I really really dislike insulin and do not use it ….never been mentioned in my blog so best to direct this q at someone who does have a view
gh can be a useful tool for overall health and wellbeing – very often prescribed in countries like the US – there many ways to implement – I don’t see a marked difference in the methods tbh and I haven’t read a lot of literature on the findings.

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Soooooooo

Highlights of your trip

In terms of activities

Food

Anything I can laugh at Jordan for. Holiday bloopers shall we say ????????

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[Hilly]

If you have been dieting 20 weeks maybe you need a 3-5 day diet break ?

However your body does not want to loose body fat. It wants it’s stored energy for Emergancy so it will fight you harder n harder the leaner you get.

For me – black coffee , lots of veg / salad , fast on waking so my meals later in the day are closer together

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[Hilly]

I have to wear tight sports Lycra boxers or my legs chaff bad. I imagine most on here are like this

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[Hilly]

Firstly – you messed this up by trying to do just 100kcal increments.

The key here is to get to maintance kcal ASAP. Keep cardio in n let the body adapt.

Kuba has some great advice. Also try using carb timing to allow yourself bigger meals at times when most hungry.

I would suggest hiring a coach

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[Hilly]

Honestly it makes very very little difference.

1 argument- carbs with meal 1 helps the body switch from catabolic to anabolic. It also starts moving carbs into the muscle to fuel
Workout later in day

1 argument – avoiding carbs earlier in the day helps the body burn more glycogen early on n possibly improve insulin sensitivity – thus making better use of carbs later on.

The facts – in this situation switching between meal 1 and meal 2 will make very little difference to your performance or physique so go with what u like n enjoy

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[Hilly]

Your on a load of carbs training days. I would reduce this first.

I would never take protein lower than 1.25g protein per lb body weight

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[Hilly]

So push tonight n I have started logging weights from today.

New training split is as mentioned – P/p/l-off – upper/lower off.

Work sets are going to be 6-12 per week for all body parts this next 4 weeks n then I will be increasing work sets by 2 per week over 6 weeks before deload
Push session

Seated cable flies – 3 work sets failing 12-15 Reps
Decline cable – 3 work sets as above

Crucifix cuff side laterals – 3 work sets 12-15 reps
Lieing dual cuff raises – 3 work sets as above
Seated side lateral machine – 2 x 10-12 reps

1 arm cable push down – 3 x failure sets 12-15 reps.
Rope push down – 1 x rest pause set aiming to fail at 20 reps first set

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[Hilly]

Sam Oshea wrote:

Hilly, One thing i always notice is what comes across as how you really encourage a good relationship with food for your clients. Not missing nights out or meals with love ones for example. I see you say its very easy to count a steak and chips out with the missus into your daily macros.One of my biggest problems is getting too stuck into the detail which leads me to this question. Obviously when you eat out not all restaurants give a macro breakdown of food like nandos do, so when you say clients can do this is it just a case of using a best guestimate as in the long run +-100 calories or so probably wont matter too much if only once a week and to not stress yourself too much about it?

Hi Sam. I certainly do for all clients in most situations.
I’ve worked on a specialist children’s eating disorders unit for several years and have seen how so many problems develop with relationships to food n how damaging it can be.
I then see a lot of this by ridiculous Coaches telling clients they can’t do this or have that.
So for example if your meal plan says chicken n rice you can have this in any restaurant. Yes there may be a few extra kcal but unless your in comp prep this is not a worry.
It’s also very normal to go n have something you want once or twice a week and if this is built into the plan it’s no issues.
Again this doesn’t count for those wanting to compete at the very top or push to goals well above there genetic potential

Hi mate yeah it comes across really well mate and has also impacted how i am dieting myself now too.
One thing though you say building it into your plan, what do you do when some restaurants dont give out nutritional info. Do you just do your best estimate and leave those calories aside?
Thhanks as always mate ????[/quote]
Yeh I just estimate it n pick foods I have in my current meal plan

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[Hilly]

Hi mate wanted to ask about your back injury? I read on a forum post you have a herniated disk L4/L5? Wondering how you came back from this? I’m 2 weeks off the gym and going crazy lol

When I did it I had just torn my pec a few months before.
I was bed bound for around 4-5 days.
Then just rehab n rest. I wasn’t aware how bad it was for 1-2 years. I always had back ache n had stopped deadlifting but was still squatting 200kg regularly until it went again n I was stuck in bed for 4-5 days.
Now I don’t do anything that stress the lower back at all. My workouts are specifically designed for this.
Having a degree in sports therapy really helps with this stuff. Blessing to say the least

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[/quote]
Ok mate so no spinal loading?
I see you’re still doing heavy leg press – this seems risky? I was told front squats would be ok or seated leg press.
What’s a seated hack squat? Never seen one of those.
Any other tips?
Cheers[/quote]
Spinal loading is mainly anything on your shoulders down.

If your doing leg press properly there is very little lower back loading.

Other tips – read all my journal to see what I do

Hire me for specialised plans ????

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[Hilly]

Not trained since Friday as was away with the lads in London.

To much alcohol but packed loads of meals so got all my food in.
Back at it in the morning

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[Hilly]

Hi mate wanted to ask about your back injury? I read on a forum post you have a herniated disk L4/L5? Wondering how you came back from this? I’m 2 weeks off the gym and going crazy lol

When I did it I had just torn my pec a few months before.

I was bed bound for around 4-5 days.

Then just rehab n rest. I wasn’t aware how bad it was for 1-2 years. I always had back ache n had stopped deadlifting but was still squatting 200kg regularly until it went again n I was stuck in bed for 4-5 days.

Now I don’t do anything that stress the lower back at all. My workouts are specifically designed for this.

Having a degree in sports therapy really helps with this stuff. Blessing to say the least

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[Hilly]

Hilly,
One thing i always notice is what comes across as how you really encourage a good relationship with food for your clients. Not missing nights out or meals with love ones for example. I see you say its very easy to count a steak and chips out with the missus into your daily macros.
One of my biggest problems is getting too stuck into the detail which leads me to this question. Obviously when you eat out not all restaurants give a macro breakdown of food like nandos do, so when you say clients can do this is it just a case of using a best guestimate as in the long run +-100 calories or so probably wont matter too much if only once a week and to not stress yourself too much about it?

Hi Sam. I certainly do for all clients in most situations.

I’ve worked on a specialist children’s eating disorders unit for several years and have seen how so many problems develop with relationships to food n how damaging it can be.

I then see a lot of this by ridiculous Coaches telling clients they can’t do this or have that.

So for example if your meal plan says chicken n rice you can have this in any restaurant. Yes there may be a few extra kcal but unless your in comp prep this is not a worry.

It’s also very normal to go n have something you want once or twice a week and if this is built into the plan it’s no issues.

Again this doesn’t count for those wanting to compete at the very top or push to goals well above there genetic potential

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[Hilly]

Tonight was shoulders n arms

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[Hilly]

Weight still holding at 203.

Trained chest n back yesterday.

Seated cable fly press x 3 sets to failure
Decline cable – 3 sets to failure
Pec dec – 1 RP set.

Cable pull over – 2 x work sets
Seated underhand cable row – 2 x f sets
HS pull down – 2 x f sets
Incline DM upper back row – 2 x f sets

1 arm HS row – 1 x F set

Cable shrugs – 2 x F sets

Calf’s – 3 x F sets on standing machine last triple drop set.

Great workout

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[Hilly]

GH – I have ran every dam way and it seems to maker little difference and most advanced users come to this conclusion also.
the only difference I have noticed.
EOD = more scale gains, fullness and strength effect and medically this is how its ran when increase in LBM/FFM has been shown.
Daily/split daily – better for fat loss, less sides, less water etc..
Insulin – Only time I would every use for myself is pre/post.
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so If we say the eod way, which is really what I am aiming for in terms of effects would you use an ed dose times by 2? and split or not split?
thanks for answering. it seems a book could be written on “1001 ways to use hgh” lol[/quote]
If I was using up to 4iu. Just once a day.

When to jab – after almost ten years of reading n experiments I still couldn’t tell you which Is best lol

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