[Hilly]

I tend to find anywere between 6-9g per day is sufficient for most.

How much salt are you putting on your meals over the day? Are you actually tracking it?

I fully agree with J advice

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[Hilly]

Hey guys just wanted to come back to show my appreciation!! Took yall advice, fixed my digestion issues and increased cardio and actually I increased calories and I’m down 5lbs since this post

All time low is 159.6lbs

Fantastic stuff

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[Hilly]

there are possibly more Huge BB at the top level over time that have eaten closer to 2g than have not from what I have seen over time.

Arguably its not needed but there is alot of anecdotal evidence to say its warranted.

i have been at around 2g for a while and IME I didnt see any difference in terms of rate of gain from being at 1.5g

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[Hilly]

my forearm tendons hurt and knees hurt. These are my major signs.

When its super low my knees feel like shattered glass

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[Hilly]

Friday – 2 dog walks today.

6 meals in.

Trained legs with a client and was a superb session. We spent alot of the focusing on his execution and connection after some posing so total volume was lower as he is 4 weeks out from first show.

Lay ham curls – x 8, x 8, x9f, x 12F

Extensions – x 8, x 8, x 11F

Leg press – x 8, x 8, x 8, x 10F, x 16F

1 leg hip press – x 8, x 8, x 9F

Seated ham curl – x 10, x 10, x 8F, x 8F

Adductor – x 15F, x 13F

Was ruined after this

• This reply was modified 1 year ago by  Hilly.

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[Hilly]

Sounds like you need a De load as Oscar says and then potentially shift up some exercises for different movement patterns.

However there is also nothing to say that you cant switch to U/L – have a run at that and then come back to FB

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[Hilly]

yeah like muscle soreness from working out, so i should wait till its not sore to train again, feel like this ruins my fbeod, only recently ive had to take 2 rest days because my chest just cant seem to recover

Are you taking big jumps in progressions each week with your chest in terms of reps and weights? Outside your training what is your recovery steps, for example how is sleep time / quality, do you have sports massage treatments, are you on point with your nutrition? [/quote]

I am taking massive jumps in progression chest is the most noticeable jump, pretty much every week im increasing weight and will usually hit the same reps as previous week but with more weight, my sleep is pretty poor it really varies because of work but I would say 5-7 hours, nutrition is about 90 percent clean, since I am cutting this may also be why I don’t recover as fast, I started my gym journey really chubby but now starting to slim down a bit.[/quote]
So all is good then if your making that much progress.

sleep – I would really try and focus on improving this as it will help recovery more than anything else

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[Hilly]

you can still train if you are a little sore, as long as progress continues all is fine IMO

Do u measure progress off progressive overloading or as in physique wise? Or both.[/quote]
Both buddy 🙂

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[Hilly]

Just accepting the fact we all have off workouts or periods were things are not 100%. I would say it would be more mentally concerning if I expected every session all of the time to be superb. As I am just setting myself up for dissapointment.

I also come home and asses what is going on externally that may of effected the workout. Was sleep worse – was hydration off – has food been on point -should I of took some rest – is it mad hot and thus the body is not running 100%

As Oscar says – if its a re occurring thing around the same amount of weeks/days then look to rest just before this. Your body is clearly telling you something

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[Hilly]

you can still train if you are a little sore, as long as progress continues all is fine IMO

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[Hilly]

lots of stretching and mobility work.

Stick with 1 work set until your body becomes more accustomed

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[Hilly]

I have to agree with hilly here, I think it’s key for beginners to build their strength everywhere, this way they then have great foundations for a more advance split.

I think the split you’ve set out for her will be too much, I understand she wants to grow legs but she won’t recover well from that especially if she’s pretty new to it. Once she’s more advanced I’d even have her on an upper lower before moving to a more leg dominant split.

By all means try that split but they are my thoughts 🙂

Insta chloepickford_ifbbpro

Holy sh*t Chloe me and the wife were literally watching you go through one of your glute days on YouTube 15 minutes ago during dinner, kinda nuts I’m talking to you right now.
Do you suggest I start her on FB every other day like I originally planned? Or something else entirely? I’d love to hear your thoughts
PS- my wife said your legs look incredible [/quote]
Might be worth looking to book a consult with Chloe and go through things in depth bud if you and your wife are both a fan. Gathering more in depth information from people who you respect/look up to can be super valuable. Especially if you and you wife watch Chloe YouTube etc. I always find people are much more keen to trust/learn from and adhere to a plan if it comes from people they admire.

May be very useful for your wife. Just a thought 🙂

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[Hilly]

180-190g protein I would shoot for

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[Hilly]

As above

eggs on toast
protein powder with TBJP cream of rice or or toast
Protein smoothy on the go.

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[Hilly]

I think fluid needs to be higher – 3.5-4L.

If you re having any dairy based products I would remove and see if this helps.

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