[Hilly]

SAt – cardio done – 30 minutes

didnt get time to train – had 5 house viewings this afternoon back to back and then work -hopefully I will get chance 2moro but off to Hull in morning for a client competing and also have James competing in Poland

5 meals in today – 2 shakes

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]

Therapy work IMO will be one of the key proponents here of course and making sure you are training correctly for the situation – Not going to heavy – form perfect and being very safe –

Wearing leggings to train to keep knees warm
Knee sleeves
kwang long oil

TBJP curcumin as a natural anti inflammatory and TBJP join in would IMO be very useful

Growth also may help to a certain extent.
BPC 157/TB500 – could well help loads here but I am not sure if there are any studies confirming this yet. If it was me personally I would be trying it but cant recommend to 🙂

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 really feel we need a study to know/show that a nap can make up for a bad night’s sleep. Id take every opportunity to nap, even if it’s just 10 minutes, and even if you get 7-8 hours deep sleep.

haha could not agree more –

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]

They should be fine but i would defo recommend checking with doctor.

I would make sure you have the following.

TBJP omega pro – 6g daily
TBJP Curcumin
TBJP creatine -10g daily

Make sure nutrition/training/recovery is on point of course and this is more important than ever now natural

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]

Thanks peter but rest day calorie is 0 carb

I would

drop clen during recovery

Presuming you can still walk and do steps – would just keep these constant and follow rest day meal plan

[/quote]
Bring up to maintain kcal then if rest day food is super low –

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 – No cardio again – Weight has dropped all week – hitting 210lb today so just left cardio and went for a short walk. Increased carbs by 150g today –

Very busy work day and then house viewing.

Trained as below – all sets listed are had work sets

Seated side laterals – really focused on form being perfect here – x 8, x 9F, x 8F
Machine shoulder press – x 12, x 12, x 11F
Face pulls – x 12, x 12, x 14F

EZ bar PD – x 8, x 8, x 10F
Crucifix PD – x 8, x 8, x 6F, x 15F. – these felt great today and no tendon pain
Rope PD – 1 x 15F

Seated chest press – x 8, x8, x 6F, x 14F
Chest focused dips – x 10, x 10, x 8F, x 13F

Abs – leg raises -3 x 12-15

6 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]

thursday – long day today, I had a Family funeral this Am which meant leaving the house at 8am. So I was up at 5 and worked till 8.

Got home at 4pm and then have been working since.

got 5 meals in.
No cardio
Steps 6k
No training –

Will be training 2moro and then a busy Saturday or work and looking at new houses as had an offer accepted on mine and then PCA Uni Sunday

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]

Eval blood analysis will look after you and all your needs buddy

x 2 here – i would always recommend E-Val

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 agree with Jordan and Kuba – if your set on doing the show then dont do anything at all just run in flat. This will present the best look.

Keep dieting and pushing for more condition and get that 10-15lb off and go at another show 🙂

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]

1 week post show and being 3kg up isnt to bad at all in reality although this is depending on your Bodyweight.

As above keep fluid intake high – keep food clean and controlled and the excess water will come off 🙂

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 sip my carbs during my workout but have my eaas pre training in one go

I also do this. Get the EAA in just as your about to train.

Then sip the carbs while your training to maintaining BG levels

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 just take it as a higher fat loss day.

However if you notice your weight drops hard the following day then as Alison suggests feed up then

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]

oats cause alot of people issues including myself.

Some things that can help.

soak the oats over night and then cook from there. This softens the fibre in them up and makes them eases to digest.
Use fine ground oats
instant oats as these are finer
Try free from oats

Try TBJP COR and you will have no issues at all and tastes fantastic

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]

Yup same as kuba, I hypo loads when dieting. I tend to feel better on keeping carbs out earlier in the day to prevent hypo from happening as I get leaner and leaner.

Ive seen me hypo real bad just from eating beef and rice real close to a show

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]

Fully agree with all of the above for sure

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.