[Hilly]

I never count my tempo. I focus on controlling it and making sure I can feel it on the muscles I’m focused on.

Try this instead of counting n over focusing

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]

Accuracy for me is making sure the movement is being performed as accurately as possible to hit the target muscle groups

Then the focus is to consistently keep that accuracy first to last rep

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]

Is every other thing the exact same in the days n workouts ?

Potentially due to the shoulder joint mechanics etc doing laterals first may well be giving you more movement n opening the shoulders up providing better flexibility and movement thus giving more power.

I always have laterals before presses

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 to me is fine in general.

However based on how your legs look and are progressing well tell you if it’s enough or you need more hamstring work

Personally tho I would ditch the abductor n add more ham work

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]

Hello mate totally agree with Clare

I personnally do btw 12gr and 16gr salt per day, by the taste.

I also drink 6L per day all year, my body just ask for it.

Already tried to reduce both, and I was feeling frustrated.

Also been monitoring my minerals balance and with 6L and 12gr salt… my body is balanced.

So I can confirm what Clare said. Body knows what you need and when.

What could be interesting though would be to note at which moment you feel bloated on the face into your day.

Note the time, the day, after which meal/activity etc and do that everytime it’s happening

And try to see if there is a common thing between the moments.

Could appear also after a very heavy carbs meal or many other reasons

I feel most bloated or I look most bloated in the morning. When I have drank 0,5l water with 2g salt and taken 800mg magnesium. [/quote]
In this case the obvious answer is to reduce this.

Drop magnesium down to 400mg
Salt to 1g

I would also lower your total intake Down to around 9-10g

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]

A lot of people find the same thing.

For myself and clients that need to be as sharp as possible for work etc at specific times I will keep carbohydrates lower or even non existent depending on the person

It’s all about finding what works best for you and that includes everything from performance and physique progress to making sure you feel mentally on point for work

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 don’t think so. I feel
Most would under or over eat quite dramatically

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]

Also ate a lot of shit on holiday so a lot of extra sugar

It will be this plus the heat / sweating more so than one missed jab but that will contribute also

Literally creating an environment to increase acne / water retention and other issues

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]

Coming off would be silly imo , you won’t even re kickstart your own natural Hpta . Run 100mg a week in the period. OR come off for 5-6 months where you actually kickstart your hpta fully and regain natural test function.

Would that hurt my progress a lot and would I downsize a lot ? Even if i train hard ? If i came off 5-6 month .
I’m going to the military so I will be gone for 10 weeks that’s why I have to come off during that time [/quote]
How long until you go in the military ?

If it was me I would be looking to restore natural levels before going in.

Then once you get settled and find out what’s what can look to use again

Last thing you want is low test levels during your initial months in the Army

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]

Tuesday – another rest day

Steps high due to being out with little miss all day

5 meals in

Sleep was good.

Training this week will be wed / thurs / fri / sat

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]

what is your current body fat levels like

How much exercise do you do per day/week

how is your diet?

I would say i am sitting at 15% BF currently. Train 4 days a week with 12,000 steps daily and cardio 20 mins twice a week
Aim to hit macros of 160P/165C/50F daily and would say diet is 85% clean and consistent

[/quote]
I would like to drop down to 10-12%
I would look to lock diet in at 95% plus

I would add in some HIT cardio
Increase heart care to 1.5 x recommend dose.

Re check in 8-10 weeks

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]

Just to also note my bloods have come back absolutely fine other than lower HDL so I know my dose is fine. I use 125 a week split into 2

We’re your hormones all in range ?

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]

 

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]

All training works , pair it together however you enjoy .

Do you think Push pull legs off push+quads, pull+hams off is a good idea? push + quads being for 3 sleeps(push little less volume) so it will be more of a quad session? And in first push hitting some leg too? Or is it too much over complicating? Sorry if it’s but i just like to read everything in logs and how you program your training and the thought process behind it[/quote]
It’s possible to do this and on paper this could definitely play out ok.

As we say over and over on this forum.

It’s about 2 things.

Are you enjoying the training
Can you recover and progress

Outside of this how you choose to lay it out is totally up to you.

It’s about were you want focus etc but I would say in general most of the really big guys that people all aspire to kept it pretty simple

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]

It’s very person depending. Quite a few people don’t have very manual jobs and there biggest output will be through training.

Therefore they put more fuel to these days and less on rest days.

However if I have clients that have manual jobs etc they tend to eat the same on both days.

This makes tons of sense, I work a desk job so reducing calories on rest days would be the right move. Based off your experience with clients working desk jobs how many carbs should removed during rest days?[/quote]
Any were from 2-500kcal depending on there genetics / muscle mass n previous information we have learned when dieting.

Those that tend to gain fat easier may well need a bigger drop. Those that stay leaner naturally may have a smaller one.

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.