[Hilly]

You have to asses everything else going on.

Has your weight taken big drops
Do you feel fucked
Are you super flat.

May need a refeed.

If all is really ok. May of just been a one off session. Happens to every one in and out of prep. Scratch it off and move on

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

I would always favour more meals but the real key is what you can get in consistently. This wins over all else.

Personally I would always wants 3 solid protein sources minimum

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Main things I look at

Recovery
Body composition/ water retention
Day to day feel
Blood pressure and blood glucose

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

I usually find between 20-30g adequate for most but some need more.

I also find those on higher protein amounts and total food volumes may need more soluble in total. Same when dieting / prep.

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Sat – another rest day as at a 2bro show with Sham. His final show of season.

Tbjp athlete Kamara took third in her second pro show of the season. Very happy indeed with the look and how the run in went.

No training today so will
Hit back 2moro AM before I get Arilena at lunch time.

5 meals will go in today.

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Ive done it both ways depending on what i am trying to achieve in that training phase.

If im working with more volume I may do 3 sets of 8 – all hard work sets failing on the last one – so its just failure set but 3 work sets pyramid up.

I may then work in a lower volume phase were I do less warm ups and no other real work sets but the 1 all out failure set and move on.

Frequency and goal/mindset at the time around training dictates how I/we approach it

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Hi Hugh

have you checked the education section and watched all the training videos there?

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

I would look to keep frequency and volume as low as you can while do so much other stuff – potentially running Push/Pull/legs – to allow for more recovery with all the extra work you are doing.

You could also as Nath says do a solid U/L but keep volume right down to just 1 work set per exercise – looking to hit 6 work sets per body part over the week

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

This is just a one off. I think it’s from bringing back squatting as i temporarily stopped due to a pain in my knee. I did it again for the first time in a while the other day and that’s where i believe the soreness is from. I’m going to rest an extra day though amd hope im recovered by tomorrow to make progression easier and if not recovered I’ll still go and adjust my quad volume. Thank you for the help

then its ok and to be expected – extra rest day a good move.

Going into a workout with a touch of soreness isn’t a huge issue TBH but if it continues then it defo is an issue and sign your doing to much in the gym

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

I would normal go salmon and eggs or chicken and eggs

If kcal real low – chicken and egg white omelette

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Fair few factors to be considered.

Rate of loss
Performance
sleep
Daily feeling
How we look.

If one or all of these start to trend badly then a refeed may well be needed. Refeeds can also be used to start learning how you are going to load for the show, every refeed I do is gathering information on how we may need to load for show time.

How we load – usually 50% to 100% increase in carbs – slight reduction in protein.,

What day – weak body parts – a big random drop on the scale – Rest days sometimes work better for high days than training days for some. Sometimes you may need 1 day or 2 days or even 3

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Agree with above. I never ever do this with any one

just not needed and a fast way to ruin performance and your look IMO

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

yes it can be very normal for some

Try other spitting the dose up or reducing down and then tapering back up slowly.

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Medtech
ROHM
Quanta
RAw

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Friday – Rest day – busy work day

Travelling down south tonight for a 2bro show 2moro

Kamara competing in America so I will be up pretty dam late and then a very early start. All the fun

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.