[Hilly]

The theory is filling triglyceride stores for fullness and to aid in carb load.

Personally I don’t like it and don’t find it effective.

I do like to bump fats a little in peak week and at times I will put a little more in day before we start loading as in some they need this to help the carbs stick per se.

I never directly load up fats tho

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[Hilly]

Monday – 2 x dog walks 25-30 mins

6 meals in

Trained delts / arms

Machine lateral- x 8, x8, x7f plus partials
Narrow grip press – x 8, x 8, x 6, x 12f
1 arm cable lateral – x 16f

1 arm preacher – x 8, x 7f, x 14f
Rope PD – x 8, x 8, x 11f

Ez cable drag curl SS OH ez bar extension – 3 x 8-12. Last set hitting failure

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[Hilly]

Any change in cycle or escalation ?

Nope. All is still as is

750 test
250 EQ
400 mast

Gh has bumped to 7.5iu.

If weight doesn’t keep climbing I will cruise soon

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[Hilly]

For me i would run 3 full body sessions and just keep leg volume on the lower side. I have done this myself and with clients who are into running etc and it worked well.

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[Hilly]

Hiya Andrew, I’d suggest after coming back from vacation to spend a week in your usual routine. Eating, training, cardio all to commence as you were before you left. After you’re back in your normal routine for a week or so, you can then see if you need to tidy up or not. I wouldn’t pull down kcals unless you actually need to.

Fully Agree with Maddy

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[Hilly]

i also fully agree with Ryan here

Sit in a small surplus, focus on regaining strength and stay there for a good while building up strength and adding tissue.

then when you come down come down slowly and taker your time and make sure you then reverse out of it correctly and not diet into an all inclusive holiday. This is a mistake every one makes

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[Hilly]

Whatever cals ur on now , lower them by 150-200, whatever steps ur doing now , add 500-600 .

Slowly keep doing that every few weeks until lean

So you have looked at urself now and gone , I’m too fluffy I need to stop . Once you look at yourself and go, ye I’m fucking lean, stop and start to do the reverse process back up

It’s very very very very simple , just hard to execute .

Fully agree with J here – dont rush it and dont over complicate it.

keep your protein set at around 200g IMO.

Then just slowly reduce the other macros inline with the reductions J suggested

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[Hilly]

Sunday – so i have had the runs since Wed/thurs – not really easing off which is why I rested again yesterday.

Trained today but at reduced volume as did not want to be in there to long lol.

Cable pull over -x 8, x 8, x 7F
Overhand pull down – x 8, x 8, x 6F
Chest supported row – x 6, x 6, 5F, x 12F
Cable upper back row – x 15, x 15, x 12F

5-6 meals to go in depending on stomach

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[Hilly]

i usually always taper up unless its a shorter cycle -everything is situation depending.

If for what ever reason we just have 10 weeks to cycle then I will go in at the higher dose.

if its a longer 16-20 week cycle then I will taper up and always prefer this approach

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[Hilly]

Agree with J here, if you can put up with it I would hold on and see if it settles.

If not I would come back to 6 until it drops off then go 7 and hold and then 8 and see if that helps

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[Hilly]

Another Rest day today – training back 2moro.

2 x dog walks done

5 meals in

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[Hilly]

yeh i agree with J here – I Defo would not do these before legs

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[Hilly]

So almost all exercise want 2 sets – a heavier set and a back off set as per template above. However this is very much going to be based and adjusted based on response and how your recovery is.

however IMHO almost every one should have no issues recovering from this if they are on point with there Nutriton and supplements.

Some like to run it 2 on 1 off. Others just 4 days per week with a little more rest, again its about finding what works best for you

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[Hilly]

Thanks Clare – but what does heart care actually do? In layman terms lol

So for me I see heart are as a way if improving HDL and particularly LDL for those that truly need it. Its more specific to reducing peoples LDL and then protecting the heart in general.

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[Hilly]

Friday weight 218lb so its coming up finally

Rest day

2 x dog walks today

Then away for the night with Sarah, drinks and food to be had :))

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