[Hilly]

Looks gd.

Moving forward

Can add more carbs meal 1 and intra and pwo.

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[Hilly]

Were these taken at the very end of prep so you can see actual numbers or were they done after some down time.

Either way there good number. It’s just I keep notes n data on blood work n comparisons I see compared to my own so like to no situations

I tend to get mine done 4-5 weeks pre show so I can see how hard body is working in correlation do compound choice n dose used.

Great stuff for posting ????????

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[Hilly]

I remove the food that I’m not digesting properly

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[Hilly]

Doesnt look right to me your food amounts to your kcal
Working.

Also slot of hard to digest stuff in there. Barely any carbs pre or post.

Drop the crap biscoff meal 1 n 6 and I’ll NB to 30g each.

Add in 100g cereal with post workout whey.

Meal 2. Drop the oats n egg whites.

Do 4 toast, 6 whole eggs and 2 bacon medallions.

Have this as meal 1 tho.

Then move meal 1 to meal 2 n combine with whey n banana for a big pre gym meal 90 minutes pre gym.

Monitor bowel movements n digestion. There is a lot of fibre n roughage in this diet id be v v boosted n gasy which would effect digestion.

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[Hilly]

Busy day at work on the Children’s eating disorder unit.

We run a Christmas dinner/party as practice for them so it’s my job to balance the portions to fit the meal
Plans n try educate the patients. Not nice but it was a success.

Training was shoulders n chest. Usual exercises but played around with some angles etc to enhance things for next push phase.

Laying cuff laterals – 4 warm up
Sets playing with angles n seat adjust then 2 work sets

Standing cuff front raise but tried having both cuffs on one cable. Worked awesome. No stress on torn pec n great connection. 4 sets total

Seated lateral machine but facing away from seat. 3 work sets – love this angle as takes more focus to connect which means bettter connection. Makes the load heavier to as was almost full
Stack other way.

1 arm front raise on the lateral
Machine. Forgot all
About these n they feel
Awesome. 3 sets with a dead stop.

Seated cable fly press – 5 sets pyramid up

Decline cable fly – 3 sets

Pec dec – 4 sets of 8. Ten seconds rest.

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[Hilly]

Very little will help the meniscus due to its poor blood supply.

It syndrome you would be better off with a good chiro or physio or both.

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[Hilly]

I’m a big fan of redcon MRE lite

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[Hilly]

It is beneficial for a lot However this can very much determine on your level of development and how well you connect with certain exercises etc etc.

Dorian yates did the same back workout for years and years. He new which exercises he could connect with the muscle best and just got to work with them.

Hypertrophy coach (joe bennet) who is immensely knowledgeable on training doesn’t see much need in having a varied selection of exercises just because others state so. If you find you only connect with certain exercises why use other less effective ones?

When I start work with new clients I put the majority on a very basic Upper/Lower split utilizing core exercises. My first step with them is to judge how they work with these basic exercises and if they feel there are issues we then look to other exercises to find the best ones.

So if you feel there are exercises/machines that you can really connect with then a second or third rotation will be useful. If not then there is no need in my opinion.

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[Hilly]

I still use as I want my BS to remain low and return low aaSAP

Yes it is

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[Hilly]

Go see a chiro n get things checked properly bud

You measure leg length at the Ankle not knee

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[Hilly]

Cashew nut butter is the best by far. Bulk powders do 1kg tubs that are much better value for money n just as nice.

I can’t have it in the house even during offseason lol I’m eating it during the night ????

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[Hilly]

So now I’m fully into cruise/hpta jump
Start mode my food is going to drop a touch.

I’ll also be running a fertility protocol n testing my sperm start n finish.

Reason being no other than I like to experiment. I have done this before with friends and myself with good success while coming off hormones.

I’m not testing if I can do it while on a hrt dose.

Food changes are nothing drastic. As I’m on a cruise dose I can still grow n will be pushing to do so. Just at a slower weight possibly even recomp a touch this next 6 weeks.

Training day down to 3500 from 3800-4000kcak.

Rest days – 2600-2700 we’re it’s been currently.

Main change is a drop in protein from 350 to 300. No need for extra protein when body doesn’t have assistance to synthesis it.

So will look 300p/400c/50-60f. I may drop the carbs down if body comp starts to change the wrong way.

300/300 will be a breeze n would see me tighten up a touch before next push however I would rather keep food up n maintain current composition n get any muscle mass I can.

Going to train pull soon n I’m thinking something very basic like Below.

Each exercise 3 work sets pyramid up

Pull overs cable for warm up m activation

1 arm D handle pull down

V grip seated cable row

1 arm D handle HS row

DB over end bench upper back row

Seated EZ/D handle rear delt

Cable shrug /row superset

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[Hilly]

Yes mate. Well do n all you can eat post workout Meal competition ????????????

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[Hilly]

Of course.

It’s immense for nutrient transport

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[Hilly]

Defo prolactin I would say

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