[Hilly]

It will be good imo.

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[Hilly]

What is your liss ?

If you do walking for this every day n it’s the same then include it in the total imo.

If your Doing actual cardio then seperate.

I walk the dog or walk on treadmill for my cardio so I’m taking steps and thus are part of my daily total.

Either way tho for me it’s not a significant thing to worry about. Either way Is fine just keep it the same all the time

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[Hilly]

Pull out the SLU and lrf to see if get an immediate response. If so you know its them if not then its likely the EQ and blood way well of gotten thick

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[Hilly]

After all the questions and voice notes on insta you still added in all at once even tho I said it would be very wise to add in 1-2 max at a time lolol.

seems like you didnt listen to any of us.

I would pull the reta out – wait a week and then slowly taper back in.

personally I would pull them all out and do as I advised adding in one at a time to Asses what is actually doing what

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[Hilly]

I would add another 200kcal per day. I would leave steps at 11k. They are just steps and IMO better kept around that 10-11k mark.

if weight doesnt move in 5-7 days add another 100kcal on top. If it drops back down another 200kcal on training days only

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[Hilly]

Personally i would not mix these at all, you could possibly mix the SLU and NAD as they come pre mixed but I do all mine separate as we just dont know how well these things do mix

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[Hilly]

Friday – weight 200.8lb – big new low and dam light/lean so we feed up today and 2moro.

steps down to 10k

food at 500g carbs today and 500g 2moro.

trained with a client but after therapy work on tendons last night had to be very careful and didnt do to much so really not worth noting.

training again 2moro -arms/legs – may well miss arms and just kill legs

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[Hilly]

Fully agree with Andy and Clare.

This is very Normal and to be expected

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[Hilly]

Hi mate,

If it’s stalled for a while, I’d either rotate it out, or strip back some of the load and work in higher rep ranges for a while

I’m sure you won’t enjoy this bit of feedback, but my personal view is that PPL 6 days on the bounce is too much to sustainably recover from if you’re working really hard.

Agreed with all points also.

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[Hilly]

I will implement when signs show it’s needed

Performance drop
Feeling very flat and beat up
Sleep trending worse and worse
Big scale drop

They will then come in the following day / days. Rest or training day or both potentially.

Dropping cardio and steps down to.

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[Hilly]

Thursday – rest day and physio work today.

will have just 1 evening carb meal.
Steps 15k

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[Hilly]

Wed – 17k steps done

carbs 150g

trained arms/legs – still working around tendon issue.

Rope push downs – 6 x 12-15 – only last one to failure
1 arm nautilus curl – 6 x 12-15 – only last one to failure

calfs – 4 x 12-15 – last 2 to failure

1 leg hamstring curl – x 8, x 8, x 8F, x 12F
Extensions – x 8, x 8, x 13F, x 9F – up in reps both sets
squat machine – x 6, x6, x 10F – up in reps
adductor – x 12, x 18F – up in reps.

good workout overall, more physio work today on the ongoing tendon issues

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[Hilly]

It’s very hard to answer here. If progress has been great and still is then it’s hard to suggest a change. Remember others you’re looking at may simply have better genetics.

However on the flip side some coaches do just work within 1 similar approach no matter what and for some clients this works great while others get bored.

Reality is we have all worked with different coaches and it’s very normal in any situation like this to fancy a change and something a change can be very needed and warranted. Other times not so much.

Speak to your coach , I’ve discussed this with clients and agreed / recommend they try some one else. Almost all came back after a while.

However maybe also discuss a change in approach with the coach. If he’s not keen on it or feels he only works best in one way n you feel that has become tedious then it may well be time to move on

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[Hilly]

IGF production is stimulated during exercise locally and peaks after training.

Pre training theory – bigger spike locally than the muscle produces

Post training theory – make the natural spike bigger when it’s bigger as surely that’s the key time.

Pre n post theory – both above make sense and no one has the actual answer so fuck it I’ll do both.

I’m sure others may have a more complex answer n other theories but that’s the basis from my understanding.

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[Hilly]

Fully agree here , I would use happily

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