[Hilly]

So here is the log I keep on my phone of kcal , cardio and meal plan as well as how I would be doing supps if I used them.
I’ve basically just copied that from one of my best mates/clients running a rebound cycle from show. He’s monitoring health very closely and wanting to step his physique into new levels so his use is an all time high ????
Initial 4 weeks

3ml mix of fast and slow test 5-600
3ml tren e/a mix 450-600
3ml EQ 750′
Var 70mg train days – 30 off days
At week 3 up to 100 train days n 50 off days
Prov 25
Lantus added last week on gh days 10iu

Second 4-6 weeks
2 ml test E Chiron
4ml NPP
4 ml mast P
Inject SD 0.5ml pre gym
Tbol 40am, 40 pre
Prov 25

50mcg T3 and 100 mcg t4 through out first 4 weeks
Switch to mix 25mcg t3 and 100mcg t4 from week 4 with OTC fat burger
GH – 1/2 bottle generic with3iu pharma MWF so 7iu
Lantus added week 4 increase dose weekly
Taper Clen down over 2 weeks. Dropped ten days post show n add in OTC T5 tablet
Adex down to 0.5mg daily from ten days

Diet outline current. See below for macro using this layout

M1 – smoothie berries , pineapple, EAA , rapeseed oil nCucumber, spinach. Add to this either egg whites and pro powder or egg whites n eggs or meat n eggs.

M2 – 150g chicken with teaspoon oil or 2 tin tuna with tablespoon mayo or turkey mince 7%

M3 – 150g chicken with 200g rice

M4 – 225gbasa or 180 white meat , 200g cooked white rice or 65ground rice.

Pre – 10g EAA n sweets n
Intra 10g EAA n 30g dextrin

M5 – 225g basa or 160g white meat or 2 tin tuna or 250g extra lean steak with 100g ground rice and 5g coconut oil and Tablespoon jam or 300g cooked rice n sweet chilli sauce or 100g rice crispies n tablespoon honey or rice crispies 100g

M6 -150g cooked white meat and white rice or ground rice with coconut oil

During night – MRE or berg Iso n rapeseed oil 5g with 50g banana made into ice cream

Diet week 1 weight 15/11 – 199.5-200lb
T day 2550 kcal , 325p, 200-220, 45f
R day – 2300kcal, 325p, 100c, rest fats
Cardio 6 x 40

Week 2/3- Friday 26 weight – 204
T days – 2800 – 350p/260c/45f
R days – 23-2400kcal, 350/120/60
Cardio 6 x 40 mins. 40 rest days – kept at 40 Due to Hung over eating

Week 3 Friday 2/11 – 213 ???? ate shit hung over from here
T days – 3000 – 350p/280/300 gh days /45f
R days – 23-2400kcal, 350/120/60
Cardio 6 x 30/40 rest
Adding in lantus on GH days 10iu pre gym

Week 4 end 9/11 weight – 212.5 – Jordan’s 211.5 dropped water from bug/illness. Need to up food. Bodyfat is great
Train days – 3200- 350p, 320c,50f -30c Intra
lantus now going to 15 now with gh
Rest days – 2500kcal – 325p/120-150c, 60-70f
Cardio same. Drugs changing
Ab – 4,
Love handle – 7.9
Glute – 7.9

Week 5 end 16/11 – 215lb look great – quad /ab / glute lines all in
No change to food – t3 down 25mcg
Train days – 3400- 350p, 350c, 50f -30c Intra
lantus going 18 now with gh as worked well dropping sugars
Rest days – 2700kcal – 350p/120-150c, 60-70f
Cardio 6 x 30

Start week 6 – 23/11 – 215lb still. Touch dehydrated . Look great as last week. Digestion gd. Food up
Train day 3500 – 350p/400c/60f
Rest day 2800 – 350p/150ishc, rest fat
Lantus going 26
Cardio still 6 x 30 mins

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[Hilly]

I don’t demand anything from clients. I need them to complete a detailed form so I can do my job. I then recommend things if we are working together for prolonged periods that would allow us to learn things better.

However personally this we need stool tests n blood work etc is just a fashion of a generation that is becoming over complicated.
Yes somethings help us and blood work is great for assisted clients to monitor health but this sport has peaked and is declining a touch n they had none of these tests easily available when it peaked yet most have kids n are kicking about quite healthy compared to a lot in general population

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[Hilly]

Sounds like you didn’t go deep enough. You can only use a small pin like that if you are very lean and I would still push down against the skin to get deeper.

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[Hilly]

Big fan of ansamone. If you only have funds to run 2iu daily I would recommend 4iu EOD

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[Hilly]

Carbs don’t effect it at all.

If running 4iu I would take it all at once 90 mins pre gym or so and first thing on a morning rest days.
If unable pre gym then just on waking daily

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[Hilly]

Defo agree with the fibre addition. Couple of options.

Initially try adding P husk 1 teaspoon nightly pre bed.

Also a smoothy with Meal 1 of you don’t like to eat veggies – frozen berries , cucumber , spinach , fresh pineapple. This will work really well to improve digestion and add fibre to move things through the GIT during the day.

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[Hilly]

I like to see 4-4.7 personally for myself. As above tho if your under that your ok

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[Hilly]

I’m not Dr dean but that looks pretty gd to me. If your getting enough greens in during the day and have Regular bowel movement then no need for a greens powder. That morning drink mix. If your not already try having it in warm water. It defo helps mine n clients digestion better this way.

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[Hilly]

Agree with James above.

Just finish weights n move straight in to cardio.

Your HR will be elevated already so no need to push to hard IMO

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[Hilly]

With any diet you only have the three options below

Increase output
Decrease intake
Add/increase supplements

The leaner you get n the lower food goes the bigger the refeed will need to be.

My kcal drop to as low as 1800-1900 to get on stage at around 196-198lb

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[Hilly]

I feel based on digestion timings alone no one should be eating a solid meal 60-90 minutes pre gym. Due to my slow transit issues I eat 2 hours pre gym then utilise pre aminos n Haribo sweets on way gym or carb powder then Aminos n carb powder Intra

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[Hilly]

Those choices ain’t that bad but there are better ones.

Good old chicken n rice lol

Ground rice / cream of rice mixed with whey n nut butter/coconut oil with jam eaten cold

Total Greek yogurt with whey and rice cakes

Ground oats or rice flour with isolate and extra virgin rapeseed oil for a shake options

Tuna mayo wrap.

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[Hilly]

It can be normal yes.

However I’m a believer that if your are utilising the right foods and maintaining good digestion and GUT health along with food choices you like most shouldn’t need to get to the force feeding point

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[Hilly]

Hey. It’s a very debated area within bodybuilding but not so debated in the science world. I spent a lot of time reading up and researching when younger.

There are some studies that have looked at as high as 3G per kg in body weight that showed a slight improvement in certain markers tested over lower amounts from what I remember. I believe this works out roughly the same as 1.3-1.5g per lb which is the number stated by most bodybuilders.

Based on this , my research and experience over the years I usually recommend for myself and clients between 1.25-1.5g per lean body weight in lb if dieting and current scale weight if looking to gain.

This can differ tho depending on the individual body and goals as well as supplements used ????

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