[Hilly]

I class a cheat meal
As eating crap that has no nutritional value. I do this v v rarely.

However I allow myself an uncalculated meal at least once a week if. It twice during off season.

We’re on this planet to live , have fun n enjoy yourself.

Unless this is your job then it may be different but I bet 98% of pro BB have off plan meals regularly. In terms of how I see off plan meals.

Still good quality , nutritious food that doesn’t upset digestion

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[Hilly]

FERTILITY UPDATE

so testicals have double in size

Sperm volume n thickness increased.

Sex drive is fine.

2 more weeks and I’ll get bloods done.

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[Hilly]

Leg session B tonight. Was brutal but without hammering my joints.

Session was

Adductor n abductor 2 heavy work sets
Banded leg press – 8 x 8 1 min rest
Feet high seated leg press – 2 work sets
Extensions – 1 work set , 1 set 4’s
1 leg seated ham curls – 1 work set , 1 set 4’

Seated leg press shoulder width stand – 2 sets to failure. Aim is to rest pause to 20. I’m going to switch this to 1 leg leg press as almost maxing out

Food is up to 3500/3600kcal

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[Hilly]

@simon Briscoe – you too! and that’s brilliant that youre feeling motivated

journey wasn’t tooo bad really – we got off lightly – could have been much worst

Ill forgive wonder if the guy made his flight?

I have STILL got the most horrific DOMS from Saturdays leg session! arrghhh haha

QUESTION…
which exercise causes YOU the most DOMS?

I used to do a lot of front facing hack squats as these really load the quad muscles on the eccentric. I found these gave me the most horrific DOMS ever.

That plus banded leg press, I have banded leg press 8 x 8 with 1 minute rest tonight and im already dreading the DOMS lol.

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[Hilly]

Insulin is a storage hormone.

It will shuttle all it can away to be stored.

if your muscles and liver are depleted it will shuttle carbs here and along with it aminos into the muscle.

However once they are full excess carbohydrates will be stored as fat as this is the storage unit for excess carbs/glycogen.

fats are to be stored as fat and I believe this will occur at a possible increased rate when insulin is active but im not sure by how much and actually if at all to be honest.

So In my opinion the reason people get fat from insulin is they are using it incorrectly. They smash a load of extra carbs and take the insulin which if your depleted slightly or going into a workout and can work through the glycogen/aminos these will be shuttled into the muscle however most are not depleted and thus taking in extra glycogen that isn’t needed and so its just shuttled straight to fat storage.

Milos is about as well known regarding his insulin use with himself and clients as it gets. He has been hugely successful with it and not ruined physiques or turned people fat from its use. The diets and plans I have seen him use are very health based and very nutrient timing focused. I believe these are the key things for insulin use to be effective.

if you have been taking in carbs all day and storing them through your own insulin and then hit 10iu insulin pre – 50-100g carbs intra is needed to cover the insulin and you will need more pwo to cover the insulin while its still active yet your muscles will already be saturated and extra will go to fat.

ive tried to explain this in the simplest of formats so I hope it makes sense without getting all technical lol.

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[Hilly]

I do mine first thing pre cardio. I believe it should be the first thing to hit your stomach

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[Hilly]

I think as long as you are using a good quality protein powder and then adding carbs and fats its totally fine.

Bars as a last resort are ok to.

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[Hilly]

That’s impossible for us to tell as we know nothing about you or your diet or if you have intolerances etc etc.

When eating a calorie surplus you are going to be bloated during the day and it will be more than ever pre bed. You can pick good food choices for your particular body that may reduce this a bit but its just a fact your going to be some what bloated.

However you should wake up feeling hungry, not bloated and able to do some form of vacuum holds. If this isn’t the case then you are not digesting your food quick enough and there may be an issue.

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[Hilly]

I would do

Push
Pull
Legs
Off
Push – higher rep
Pull off – high rep

Or
Back / hams
Chest/shoulders
Arms – quads
Off
Repeat

N just have 2 exercises for quads n hams.

Do u have any pics ?

I would only ever consider this for some one at a high level
Or sport specific

Repeat

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[Hilly]

Why did you change the order ?

It’s impossible to tell when doing this

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[Hilly]

If any one is buying actual cream
Of rice from the silly places that sell it for like 6-8 quid a box they deserve a slap for the stupidity.

Ground rice is like 90-99p per 500g lol

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[Hilly]

No opinions on metformin?

I didn’t recommend it so nothing good

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[Hilly]

Shoulders and chest workout B.

1 arm cable side lat raise – 8 x 10 1 min rest
Wrist cuff front raise – 2 work sets
Seated lat machine – 2 work sets
1 arm front raise on machine – 2 work sets

Seated cable fly/press – 6 sets of 8 reps 1 minute rest

Decline cable – 3 sets

Pec dec – 3 sets.

Bloody foot has gone again today. Limping like n idiot. Fuming as couldn’t train calves ????

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[Hilly]

Lots of threads on this including recent ones if you used the search feature.

90 mins pre

No I wouldn’t split if using pre

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[Hilly]

Opinions on the GDA? Metformin?

I recommend them
Above

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