[Hilly]

I have just ordered and sent money other day so will let know if been robbed or was ok

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[Hilly]

I like to work through the following steps

assess diet and add in cardio

add in hibiscus tea x 2 cups worth daily

look to something simple like dandelion route or celery seed.

If these don’t help supplement needs do a fantastic BP product I use.

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[Hilly]

Hi, trying to start a carb cycle but unsure how to do it, obviously high and low days, how do you work it out tho? Is it 2 low days then a high day? My high days 2900 calories, how low would I drop calories to on low days?
Thanks in advance

Carb cycling is days of higher or lower carbs but you would increase and decrease the fats to keep the kcal the same. The theory here is to play about with timings and amounts to maximise fat loss as kcal is reduced equaly as the diet progresses.

Kcal cyclic is days of higher and lower kcal and the nutrient usually used to adjust this is carbs,

So you mauy start with 5 high and 2 low and work down to 1 high and 6 low or do 2 low, 4 medium and 1 high or 1 low 1 high repeat

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[Hilly]

its also the fibre that is used to make quest bars. I used to order it from Canada and make my own. works fantastic lol

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[Hilly]

Vitafibre is a very good alternative for the benefibre Tesco used to sell that for some reason is now not available.

its a soluble fibre that will draw more fluid into the intestines and help with BM if you are dehydrated and have rabbit droppings lol

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[Hilly]

He just needs to proceed as normal and continue to monitor BG more closely as any exercise will naturally lower his BG.

This means he will need less insulin with meals etc so he needs to be very careful here.

With diabetic clients I get them to keep a daily journal and make note of readings, meals and response etc and any issues so we can monitor as closely as possible

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[Hilly]

When it comes to consuming protein I’m seeing a lot wide variation in figures. Ranging from anywhere between 0.8g to 1.5g of protein per Ib of body weight which is quite a difference.

I know that when your in a caloric deficit protein should be slightly increased compared to a surplus however I don’t want to be having more protein than I need when it could be used for another macro.

I’m currently in a deficit myself and weigh 184Ibs, I’m consuming around 240g protein which is around 1.3g per Ib.

So I think this more than sufficient – However what I do prefer to do is look at each case individually and assess how they respond to CHO etc. I hold water easy myself and perform well without lots of carbs so prefer my protein up on the higher end as it just makes sense ovrall if I don’t need the CHO I want as much protein building/saving nutrients as possible

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[Hilly]

There are 2 main difference IMO.

Baby rice is around 5 times the price.

Baby rice/cream of rice does mix upper easier and better especially when using water from a kettle which makes it ideal for when travelling.

ground rice I find you need to use a pan or microwave to get a decent consistency

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[Hilly]

This will not bring in more definition per say.

This will burn more kcal which will lead to a more leaner look.

However for me I find the stairs really flatten my legs and cause them to water over and not look tighter.

Again spot reduction fat scientifically doesn’t exist but I have clients switch to the bike when there legs do not come in as quick as we want and I swear this works well.

Im actually about to do the same myself lol

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[Hilly]

Starting my bulk, was planning on having one calorie dance meal before and after training, eg eggs with hot cross buns and a bowl of cereal. Then for the rest of the day eating clean meals like chicken and rice. So on 6 meals a day that’s that’s 2 calorie dense meals and 4 clean meals. Or option 2 I have problems developing my legs. So should I only do this style of dieting on my leg day then on all my other days eat clean for al my meals. So that’s 2 days dirty bulk kinda style and 5 days a week eating clean ?

This dirty and clean thing is absurd lolol I thought in this day and age we were all much more educated than this.

Dirty – how do u define dirty food? For me from a nutrition stand point I would say its something that is covered in transfats and is of poor quality food that your body cant do jack shit with. So a pizza hut pizza is pretty crap ingredients – cheap nasty meats, cheap cheese, cheap oils and bread. Donner meat – dirty food, a parmo (cheap chicken fried in cheap breadcrumbs covered in cheap cheese) dirty food

All this shit shouldn’t be consumed at all apart from if you reall really love it as a true one off.

Now hot cross buns and cereal I do not class as dirty – I class these as nutrient dense fast carbs – they are sugar, white processed foods etc that are easy to eat and if digest well useful pwo etc. I see this as calorie dense eating that when trying to grow pwo is no different to a dam bagel, crumpets, or white bread or drinking dextrose lol.

Clean = quality food your body digests and can be used for all functions

dirty – shit your just going to shit out and get nothing from – why would we eat this ever lol

Hope this helps

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[Hilly]

High days over the weekend.

So I had to do 2 days of 600g carbs to bring weight up 2-3lb from sat low of 206 to 209.5-210 as of yesterday morning and looked much better again for itt.

weight this morning was back down to 208.5 and this was after a huge leg session last night so I reckon I will drop again today and be close to 206 tomorrow but ya never know.

This week I have decided to re up test, drop the rohm MTS and add in 50mg oxy daily just to see if this fills my physique out as I get leaner. I have upped my AI also.

Legs last night was an immense session but bloody brutal and left me seated on the floor and took me over 20 minutes to be able to drive home.

seated ham curl – 1 x F, 1 x FOURS
1 leg extensions – 1 x F, 1 x FOURS
leg press – 440kg x 11F, 340 x 20 reps and I didn’t have to stop here just smashed them out to the death then almost passed out lol.
1 leg seated leg press focusing on glute/ham – 2 x 10 reps just short failure
1 leg ham curls laying – 2 sets but done L leg R leg L leg R leg with 10-12 seconds rest inbetween
adductor – stack x 13f, 10 deep breaths failure
Hypers glute focus – 2 x F

Cardio this AM was rough after that lol

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[Hilly]

Dean

Currently still being assessed with iBD but have you worked with anybody with the condition and mainly the Diarrhea type to be able to control it. The doctors wont supply any medication or help until they have it diagnosed which leaves me in limbo with how long waiting lists are. Eating wise im also on the fence with should i be low fibre or high fibre etc but have removed adding any additional fats in diet which appears to have helped but only slightly. Any help appreciated and im sure others would like the knowledge also as it seems to be a thing a lot suffer from but nobody wants to speak about it.

@hilly would be good to hear your thoughts on this also bud. [/quote]

I work with lots of clients with issues like this. It’s my area of interest shall we say.

There is no one answer. It’s abt trial n error over time , with some natural supps n consistency.

All while keeping notes etc

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[Hilly]

Woke 204.5lb. Dropped 2lb.

So another high day today.

Good changes with all 3 of us post high day.

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[Hilly]

Yes buddy I would

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[Hilly]

Controls estrogen
Seems to add a feeling if well being to my cycles

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