[Hilly]

if your at 12% bodyfat and feeling this bad your either ill or your coach doesn’t have a Scooby doo lol

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[Hilly]

I like to increase carbs around training and fats on rest days.

I like to keep cardio in and reduce this last focusing on pushing food up slow and consistently.

So I tended to add 50g per day (200kcal) of carbs when things stalled.

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[Hilly]

Most importantly think back to what caused it and try and avoid this in the future.

did some one around you have pizza etc? did you go to long without meals or having nothing prepared?

have you been to low food and had nothing as a treat for some long you were mentally struggling?

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[Hilly]

This is something I have always struggled with as I was a fat kid and once you get some real shape and definition the thought of loosing it is hard,

I will tell you this is the main thing over the years that has stopped me progressing my physique though and being a better bodybuilder.

yes there is the odd person who can just stay lean and grow but for the rest of us no matter the drugs you through in or not you are not going to look all lean and pretty while growing.

For me I had a scale number in mind with body fat caliper parameters and I just didn’t look in the mirror bar for my every 4 week update pictures. I managed to hit my all time heaviest 245lb in not bad nick considering.

You can check my log on here for pics and details as well as my insta to see me going from stage weight 197 in October to 245 in may this year.

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[Hilly]

I do have an overall lower kcal amount than on training days as I generally do less,

I make this deficit from CHO.

I usually look at rest days as fat burning days and try and keep expenditure (movement/cardio) a little higher and carbs/kcal a little lower.

This also IMo helps keep insulin sensitivity high and overall BG management better for training days whether you are bulking or cutting.

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[Hilly]

A lot of the time its just a case of having to man up for most.

The workouts are fatiguing because your glycogen is low and your body is being forced to use fat, this is how we get loose fat.

I would argue if you feel full of energy, bouncing about and pumped to death every workout when looking to get to very very lean BF you are going to struggle to get there if feeling like that all the time because glycogen stores must be full etc and thus burning that and not fat.

Just my perspective though.

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[Hilly]

I had no cardio in my plan but I added cardio the last two weeks 2 times a day with no carb and one weighttraining sessions a day which was brutal

That must be nice to prep on 0 cardio. I’d feel a little lost

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[Hilly]

Great back session tonight.

Strength up. Time to increase volume

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[Hilly]

Diet – I had high carb day sunday and Monday to fill out after 2 weeks keto and now diet will look as follows.

Macros still 2800 for this week while I assess what my body does. – 360p, 225-250c, 30f

meal 1 – salmon, 2 whole eggs and 4 whites

meal 2 – shake and mac oil

meal 3 – turkey salad

meal 4 – 2 5 % lean aldi burgers

Intra – sustain x 1 MPS x 2

meal 5 – pwo – my usual smoothy and 100-125g free from rice crispies

meal 6 – turkey or basa fillets and 300g jasmine rice

When you say 360P, is that including trace sources or just your main sources of protein… asking because i thought as far as macros you use non trace sources but as far as total calories you account everything (which is why if add up macros they don’t equate to calories exactly)
Thanks Hilly![/quote]

I count all buddy.

Protein is protein
Carbs are carbs
Fats are fats.

It’s as simple as that. If your body can use it all and it all has a kcal amount then I count it.

To me it’s never made sense not to

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[Hilly]

To reduce prolactin

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[Hilly]

I’m confused.

Why is there n issue ?

Only things red are the very things that should be on cycle.

I would look to add some b6 at 600mg daily

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[Hilly]

Kevin

how much cardio have you been doing on average throughout this prolonged prep.

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[Hilly]

Huge congrats on winning card buddy. very well deserved

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[Hilly]

chest and biceps last night was usual workout and strength continues to climb.

calfs x 6 sets

seated cable fly – x 1 working warm up and 3 work sets
stand decline cable – x 1 working warm up and 3 work sets
pec dec – x 2 work sets

next session this will increase to 4 work sets seated cable and 3 work sets pec dec

biceps
preacher machine – 1 working warm up and 2 work sets
stand cable EZ curl – 1 work warm up and 2 work sets
dual cable curl – 2 work sets

this will increase next time by adding a work set to the first and second exercise

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[Hilly]

Diet – I had high carb day sunday and Monday to fill out after 2 weeks keto and now diet will look as follows.

Macros still 2800 for this week while I assess what my body does. – 360p, 225-250c, 30f

meal 1 – salmon, 2 whole eggs and 4 whites
meal 2 – shake and mac oil
meal 3 – turkey salad
meal 4 – 2 5 % lean aldi burgers
Intra – sustain x 1 MPS x 2
meal 5 – pwo – my usual smoothy and 100-125g free from rice crispies
meal 6 – turkey or basa fillets and 300g jasmine rice

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.