[Hilly]

Happy birthday buddy

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[Hilly]

Yo Yo bud, cracking weekend.

I will have a trip down to see you in a few weeks and have a catch up 🙂

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[Hilly]

pleasure chatting to you at the weekend buddy.

Looking forward to the next time we all meet up 🙂

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[Hilly]

weight back to 240 today thank god, only for it to drop over the weekend while im away but hey ho its just water in reality.

So trained chest/biceps last night and was an ok workout. tendons were still not great and the pump was huge which I believe as discussed has been part of the tendinitis issue.

Im hoping this next week of rest and the fact ill be running a little 2-3 week jump start keto diet approach to prep will have these issues cleaned up pretty quickly.

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[Hilly]

If you are getting in enough energy to support recovery and strength progression etc then no IF shouldn’t be an issue.

Food choices will be important as will the length of your fasting period etc.

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[Hilly]

IMO not having carbs at meal 1 does have a positive effect on fat loss over having them in meal 1 for a lot of people for several reasons so for most I do remove them from here first.

I also do prefer having carbs in my pre meal over all pwo

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[Hilly]

Hi Guys,

Wanted to ask a question regarding diet and calorie intake I’ve recently come off a pre contest diet and as you can imagine appetite is high at the moment.

I’m eating around 3000 calories a day which is up on my 1800 calorie diet I was on last few weeks. Now I know people say control the rebound etc after a show but I know for a fact my appetite will not last for long and it will slowly drop off and I’ll start struggling with my food and picking at my meals etc. Which I’ve struggled with all my life.

So should I make the most of it the next few moths and try and put some good food away even if it means pushing up a fair way past my stage weight as eventually I could lose a little weight or density after 3-4 months due to appetite dropping.

I’m not using any anabolics and I am going to keep cardio in most days which will help so blood pressure and that should not be an issue I would not think. Any advice would be great ????????

If your appetite drops off this is because you got lazy and stopped doing cardio or you got greedy and over ate/picked poor food choices.

Having done my last show in October I am now only really loosing my appetite and I am at the end of my gaining phase up over 40lb lol in half decent condition for such a big gain.

The trick is to maintain good BF and insulin sensitivity as well as digestion so you can keep growing at a good rate for a long time.

Not balloon up like most after 8-12 weeks and need to diet again lol

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[Hilly]

I mix in 2ml of water and shoot 10iu pre bed over 20 days in the run up to a holiday

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[Hilly]

I would only do 1 inject pwo

Why not add 1 in pre workout if wanting to add another

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[Hilly]

Id ask your coach that’s what you pay him for lol.

it it were me competing 4pm Friday

I would do a full body light workout Wednesday early on, hit insulin pre and pwo and start the load here with the intra carbs.

Depending how I look Thursday morning and how this has effected my look I may be tempted to repeat it.

this would depend on

weight gained from wed AM to Thursday AM
Look of body
Look of muscles during posing
how I felt

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[Hilly]

MWF IMO unless you want worse sides

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[Hilly]

I have just done several diets for local clients as I do every year.

I actually utilise a keto diet set up in a particular way to that clients can still enjoy the social aspect of Ramadan in terms of family meals etc, train and go to pray without having to stress over meals.

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[Hilly]

I recommend any one with slow digestions during the final week of the show to utilise ducolease.

this works by pulling more fluids into the bowels and making the stool softer and easier to pass.

It also obviously is pulling fluid out of the body.

Win win.

been doing this with clients for years and works very well.

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[Hilly]

BAse your diet on your goals for the cruise period.

Are you wanting to start looking to build muscle and slowly move into a gaining phase. If so work out actual maintenance by playing with food amounts and then increase slowly.

If wanting to lean up a touch more do the above etc.

I look to cruise periods to focus on getting my body both internally (digestion) and externally (aches/pains etc) in the best place possible for the next push

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[Hilly]

Protein from nuts = certain AA that will work with other AA to form complete AA spectrum and build muscle.

They also contain calories.

All must be counted IMO purely from a scientific factual perspective of energy in and energy out as well as the explanation above that just because they don’t contain the full spectrum they contain some.

its like saying only count the fats in foods that contain good fats etc.

I count all macronutrients as hopefully my body digests and processes them all is it should

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