[Hilly]

20g EAA on way to gym for myself and clients

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[Hilly]

what are you currently taking ?

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[Hilly]

 

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[Hilly]

Hey hilly and no always warm haha
I wanna take a greens powder sadly TBJP is out of USA and the shipping is kinda insane for me haha!
But thank you I will definitely incorporate more variety of proteins and different fat sources, my digestion in the past 5 days has been awful so I’ve been trying to get this straight because I’m 7 weeks into a bulk and this isn’t the best situation for a bulk haha
It’s at the point where every meal I eat my stomach just wants to explode haha idk why 😅

sounds like you need to run a full reset – pull food back and strip out the fibre wrap – any veg but spinach/lettuce and but butter.

See how you get on with just the base foods that are unlikely to cause issues

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[Hilly]

 

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[Hilly]

Sat – cardio done. Busy work day and also down to UF Leeds to train with client Kamara.

Training was on the lower side volume wise as I intend to hit legs again sat and fall into my usual routine.

Hip thrust – 1 x 20F
Extensions – x 10, x 9f
1 leg hip press – x 10, x 13F
Leg press – feet together and higher on pad – x 15, x 15, x 15

legs were pumped to death for such minimal volume –

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[Hilly]

i use the same amount in the same pattern per meal and always the same sauce but I never tracked them. I simply pull them once I am 4-5 weeks out from a show

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[Hilly]

So my Initial move would be to pull output right down and double carbs for 2 days – asses the response. If weight doesnt come up at all then you may need to bump carbs further for a third day -if weight comes back up some what and you feel fresher than back to digging

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[Hilly]

dose -250-350mcg – done IM close to the injured area – so if its in the patella I would go in tear drop

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[Hilly]

Have you addressed what the issue is with your knee? Seen a physio/osteo/chiro and received treatment or diagnosis?

Fully agree here – BPC will help loads with inflammation but it won’t correct the issue if there is something off that has caused it.

If its just over use/Tendinitis etc then stay on top of mobility/stretching plus deep tissue and use the BPC now to get inflammation down ASAP and things in a good spot

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[Hilly]

Seems very sensible and well thoughts out on drugs – if it were me I would spend 1-2 weeks building up food first to get an idea of were I want to be and as Nathan says find a set point/drop any fatigue and then move to cycle once I know I am in a surplus and training is in a great spot incase it has taken any hit at all during this diet phase.

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[Hilly]

IMO the deca up to 60mg EOD (~ 250mg per week)

Agreed.

If you feel you are due an increase this is what I would do.

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[Hilly]

Rest day today

Cardio up

6 meals in.

Start tapering food up as of 2moro
As I move into this slow steady growth phase.

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[Hilly]

In general this is what most do yes as most peoples output is higher on a training day so they provide more fuel and nutrients for recovery

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[Hilly]

If you are eating the rice are you eating it cold? this can cause alot of poeple digestion issues?

I dont eat much veg but I always use the TBJP veggie mite from TBJP 1-2 times a day as my digestion simply runs better this way especially my bowel movements

Foods
turkey should be just as cheap
eggs
Beef mince – 5 or 7%
potato
Pasta if digests fine

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