[Hilly]

You look good, nice structure and shape, nice flow and seem well balanced.

Bodyfat looks pretty decent but its hard to tell overall from these pictures in this shaded lighting.

I feel if your Bodyfat is as low as it looks in these pics and you are confident its were it should be then once your dry out you will look pretty good.

I would drop the oatmeal from meal 1 from here and re assess in a week

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[Hilly]

Can a micronutrient deficiency cause hunger, in other words can the hunger you are experiencing be due to not having enough of one macro instead of not having enough calories?
Sometimes on a cut I will sacrifice some fats for the benefit of having more carbs I will not be hungry all day but once finish my post w/o meal I will be ravenous.
Could this be due not having enough overall fat ei 35g total or is the total calories more important than the individual macros?

PWO = increased metabolism, increased gastric emptying etc etc.

Every one is extra hungry pwo bud unfortunatly

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[Hilly]

TRAINING THOUGHTS

I am really considering going against my natural instincts/passion for training to failure and run a training period were I always stop 1 rep short of total failure and look to increase volume/load this way.

Its something I have toyed with for a while and its something that scientifically has as much merit/evidence as training HIT to failure and has just as many bodybuilders who have had success utilising.

So I would still be training my ass off I would just be stopping short of that last all our grinded failure rep. I would then look to Increase volume over a period of weeks from say 10 working sets per bodypart per session to 12/14/16 every 2 weeks before returning to 10 work sets but taking these to failure.

The set up would run for a 10-12 week period.

Im going to toy about with some things over the next 6 weeks before I start comp prep and then run the exact program from there.

from here on I am not going to take any set to all out total failure and just stop as soon as I no I am going to fail. The aim will be to continue to progress as always but just without that additional stress on the body.

Based on the next 6 weeks findings I will then assess were I go from here.

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[Hilly]

So fantastic PUll A session last night but dam my tendons are still sore. I have a new theory that over the last 6-8 weeks I have started using versa gripps and not straps and im wondering whether this increased work load through my forearms is causing the tendinitis on top of everything else.

I will be reverting back to my straps and see how we get on.

Last nights back workout was

rope pull over – x 10, x12f, x 14f
V grip cable row (switched out bag grip so I can put less stress on forearms) – x8, x6f, x 12f
1 arm HS D handle PD – x8. x7f, x 11f
1 arm standing D handle HS row – x8, x 8f, x12f
seated D handle row to upper chest – x 8, x 13f, x FOUR’s

seated Rear delts – x 8, x 9f, x 12f – switching this to rear pec dec to remove tendon stress from here

3 sets shrug variation.

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[Hilly]

Can you post your full diet up? Be good to see how your take on food is which your stomach issues etc.

Also to see your pre, intra and post nutrition. Personally I feel a bit sick after the gym with my big intra shake and struggle to eat for about 1.5 hours later…so maybe im better taking in a shake 30mins after gym then food before bed

Its all logged in here from the start bud and how its increased. Wont take you long to read it and see how I work things etc.

then any questions fire away

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[Hilly]

Just wondered if anybody suffered from this and can give any tips on how to deal with this. Have had issues for ages and the docs have now said this is my issue which if im honest on my own research i do t think its the case. I believe i have bile acid malabsorption but they have told me they wont test for this for some reason. Anyway any tips would be appreciated.

I would look at stripping your diet back to a limited list of foods that are the least likely to cause issues.

I do this with clients using certain food types and monitor things over 4-6 weeks.

I always advise the use of glutamine/ apple cider viniger/ betain/ natural pre and pro biotics and certain fibres to help balance the gut out and help stabilise things.

This gives a clear indication within 4-6 weeks if this is related to diet and can be fixed or is another issue.

When I did this for myself many years ago I ate

white rice
white fish
turkey
lemon juice
sea salt
olive oil

only for 4 weeks and noticed huge improvements. I then played around with things over 6-12 months until I found a balance of things I can have with no issues. This is what made me become so interested in digestion and the issues people have and why its one of my main areas of focus.

Fixing it can take a while and be boring but its better than the ongoing issues.

I have had much success with fixing these sort of issues doing the above so I would give it a good go.

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[Hilly]

Just drop the tren and start the other. I would suggest NPP over normal deca

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[Hilly]

I Like it but I would mix NPP and tren.

first 8 weeks – test, npp and mast

second 8 weeks test, tren and Mast

First 8 weeks – anadrol 50mg pre gym

second 8 weeks – SD 3 x a week pre gym

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[Hilly]

Having been using AAs for around 10 years and making sure I am educated on all aspects I have managed to remain fertile throughout.

When I come off or cruise I run hcg/clomid/nolva even during my cruise periods. As IMO this helps keep the engine ticking.

I always take 12 weeks off totally per year.

I ran a 6 week periods of HMG/HCG and some other things while cruising in January for 6 weeks as an experiment.

Then was on cycle for 6 weeks (circa 2g)

sperm test showed

9-10million per ml (just below average)

above average motility
above average growth rate

so I was pretty dam pleased and I have had success with several clients/friends on boosting fertility and aiding in getting pregnant.

However its about the whole picture – diet/lifestyle/supplements etc

and then that Genetic factor still – some people who have mnever touched AAs have low count and issues and some don’t. If you havnt already had tests then you don’t know were you stand to begin with.

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[Hilly]

Most go low fat and it works.

Over the years having tried several different approaches I know I can push my direct fats down low and keep carbs a touch higher and make better progress.

Chris aceto doesn’t add any direct fats to client diets and keeps them real low during prep and has pretty good results id say.

Most I have come to realise in the end go very low fat and low carb lol. for most to get into condition your just going to end up on low everything bar protein lol.

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[Hilly]

did u take the blood on the same day in relation to injections.

for example what I have found is if you take the test 3 days post inject

then next time take it 1 day post inject

you tend to get huge differences

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[Hilly]

Currently – stom vascumax and the redcon non stim one – both I have used and rate.

Obviously as all the trained by JP guys will say when the non stim version comes out it will likely beat this.

were not saying it for any other reason than we know it likely will but that doesn’t mean the other options are not decent to.

Try them and find one you prefer.

I am a big fan of avoiding stim based ones totally until prep time myself

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[Hilly]

Has anyone tried higher protein rest days as opposed to higher fats?

What are the gives and takes of such approach.

Im a little confused.

Why would you alter protein from rest days to train days

protein = building blocks – we need the same amount daily

carbs/fats – an energy source that we can manipulate to improve insulin sensitivity.

Kcal – something we manipulate to provide energy and increase or decrease body weight as a whole.

Of all those options protein is the one that should be consistent IMO

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[Hilly]

For health supps – supplement needs/amazon

For pre workouts and proteins –
branded – sup needs
Good quality cheaper – bulk powders

fact is bulk powders stuff is very good no doubt and cheaper – their protein powders are fantastic, tested and good quality. I have used their beef iso for years and tried the yamamoto one a couple of months ago and they are identical in every way just more expensive.

In terms of pre workouts – theres are ok but pale in comparison to something like prepare as do their intra powders but its a ‘you get what you pay for’ kind of things.

I put links to both sup needs and bulk powders for all my clients and let them choose based on budget. Not many want to spend all there free cash on expensive supps the same as not all would spend what I do on sunglasses lol. that doesn’t mean you cant get decent ones cheaper

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[Hilly]

im now 7 days post comp and the water retention and bloat is crazy.
i competed in physique with a stage weight of 91kg , fter comp i binged and have over the last few days moved to bulking phase with high carb.
the water retention and bloat have made my abs dispear and im currently weighing in at 100kg .
will the water and bloat disapear over time or have i put myself back to square 1. do i use less harsh natural diuretices like dandelion extract to help or just wait for the body to balance itself?

if this were me I would be taking 1/2 diazide and getting most of that water off within 24 hours. the stress on holding over 22lb for several days is huger compared to using a little diuretic to get it off.

if this isn’t an option I would go

0 carb
high water
dandelion
vitamin C

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