[Hilly]

In general i just check day To day however for some clients that see bigger weight fluctuations I track average over the week

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[Hilly]

I dont get any hand tingling or scale increases unless I take 5-6iu plus and thats both Chinese and Pharma straight out a pharmacy

So not getting these sides doesnt indicate the stuff is not real and as J says I would doubt its fake also if you have ordered direct or from a reputable source

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[Hilly]

thurs – Cardio done – 6 meals will go in.

back is very sore from yesterdays session.

Today as in UF Leeds north with a client who is just over 1 week out. We trained push and was chest focused as per his session.

Pec dec – x 8, x 8, x 9F
Seated chest press – x8, x8, x 7F, x 14F
Incline press machine – x 8, x 7F
Seated lateral machine – x 12, x 12, x 12, x 9F
Narrow grip press – x 8, x8, x 10F
Dips – x 8, x 8, x 11F
1 arm tri extension – x 15F, x 11F, x 9f

Then lots of posing work with client and drove home.

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[Hilly]

Agree also – looks good to me apart from the shoulders and arms – I would prefer 2 x bicep exercises and 2 x tri exercises. Not just 1 movement for each

I would likely put triceps with chest Tbh and allow for more bicep work with shoulders

• This reply was modified 1 year, 2 months ago by  Hilly.

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[Hilly]

hello bud and firstly you have a pretty impressive build here so you obviously know how to train and train hard.

The quad focus leg day – I would move Adductor and seated curl to later on unless you find these help the knees feel good as some do and dont take away from your compound stuff – for me if I did all 3 I would loose a little in my compound work.

If I am trying to focus on quads I will do a ham movement first and then extensions and then onto hack/leg press. However if the points above allow you to train quads better than leave them as is.

Second lower – Can you not switch out seated for lay ham curl –

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[Hilly]

Yes IMO, I have most of my natural clients taking 1/2 dose vital support plus some family members

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[Hilly]

Hi Peter,

Thank you for the reply. I have attached bloods my wife which she had done 3 years ago as she went to the GP struggling with weight loss. They said other than anaemia (which is due to heavy periods) everything was fine. She doesn’t do any training as our youngest is still at home but she is hoping to start in September going to the gym (as all kids will be at school). It tends to be that she needs to do over 10k steps with under 1500kcals to lose any weight. Even normally her calories don’t exceed 2000 not always healthy. How would I find out for her the correct deficit she needs to be in or her NEAT. Shes 163cm and 109.7kg. Her actual eating habits and activity levels haven’t really changed from before or during the pregnancies and she is getting no help from the GP. Any advice would be greatly appreciated. The link below is the old bloods. Thank you

https://imgur.com/a/OUs5LYQ

So it’s hard to make sense of this post

If she does 10k steps and eats 1500kcal she looses weight. Then it stalls

Up steps. Keep upping them. 10k steps Is the average for a normal person to maintain. Not trying to loose fat. So you can work that up to 20k if needed.

How often is she training ?

Bloods

What were her thyroid numbers

What were her hormone numbers

Just because there in range doesn’t mean they are fine. Could be in the gutter of the range n doc will say fine lol

[/quote]
these wont open for me.

alot of females to loose weight from an untrained state tend to need to be around 1500-1750kcal and over 10k steps especially if not doing any other exercise. I have seen me drive clients steps up much higher than this when then cant train and are at home with children etc.

What did you think she would be eating and doing for steps to loose weight?

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[Hilly]

Wed – No cardio

6 meals in

Trained back/biceps

Cable pull over – x 12, x 12, x 8F
Chest supported row – x 6, x 6, x 6, x6F – these felt great
1 arm HS row – x 8, x 8, x 4F – little to heavy
Seated cable upper back row – x 8, x 8, x 9F
V grip row – x 15F, x 12F

Ez cable curl – x 10, x 10, x 9F
1 arm preacher curl – x 8F, x 9F, x 12F – started heavier and reduced weight each set

Hang leg raise – x 20/12/8

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[Hilly]

Many different ways to do this. If it were myself I would have 2 splits of PPL

Push – one starting with chest one with shoulders

Flat Dumbbell chest press
Barbell shoulder press
Side laterals
Db fly
DB skull crushers
1 arm OH DB

Pull

Deadlifts
Upper back dumbbell row on a incline bench
1 arm DB row
1 arm seated DB curls
DB hammer curls

Legs

DB ham curl on a bench
Barbell squat
DB lunge
Front squats higher rep range

As cycle 1 for example. You could literally design this several different ways. This is just an example

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[Hilly]

IMO you’re defo lean enough to start growing here.

Take your time
Focus on staying lean and getting strong.

Do this for 6-9 months and then re assess.

We dine on getting to a solid lean state first and being wise about how you approach this

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[Hilly]

So it’s hard to make sense of this post

If she does 10k steps and eats 1500kcal she looses weight. Then it stalls

Up steps. Keep upping them. 10k steps Is the average for a normal person to maintain. Not trying to loose fat. So you can work that up to 20k if needed.

How often is she training ?

Bloods

What were her thyroid numbers
What were her hormone numbers

Just because there in range doesn’t mean they are fine. Could be in the gutter of the range n doc will say fine lol

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[Hilly]

Very similar to the others.

On wake – 30g iso , 10g creatine , 25g carb powder and 1 banana – 2g salt – 1l water

Pre gym – 25g EAA – 1g salt- 500ml fluid
Intra – 30-50g carb powder like Tbjp performance fuel in 1l fluid

Pwo – your choice usual Pwo meal

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[Hilly]

No have you been running in the cut ?

I don’t like a 50/50 split test n EQ.

I would go

400 test
200 EQ

I would keep oxy till later on

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[Hilly]

IMO with it just being 3 weeks left I would hold as is.

You won’t see that much of any difference in a mind change to those injectables in just 3 weeks.

Thanks Hilly, that’s what I kind of assumed.

Can a half vial of primo be stored in a drawer for a few months before going again with the 3rd cycle or is it best to bin it and start fresh? [/quote]
Yeh. Totally fine

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[Hilly]

Tuesday – no cardio done.

Day with Arilena – steps real high

Rest day

5 meals in

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