[Hilly]

Sunday
Rest day and at nabba north with a client

5 meals will go in

Cardio done

Steps – 12k

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[Hilly]

Thanks both of you for your advice, would you reccomend cycling clen or would you just take everyday until you reach your target

I never cycle – I always taper up my use with clients.

This may start EOD or daily at a low dose and then increase over time based on rate of loss etc and need

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[Hilly]

Hi mate

Really pleased to hear training is flying and you’re feeling great.

This is super vague, do you want to list some supps you want to talk about?

For sure lol I take creatine magnesium omegas

Glutamine D3 and of course curcumin [/quote]
Creatine -10g daily
Omega – 5-6g daily
magnesum – what dose are your tablets?
Glutamine – 10-15g daily on wake
D3 – 3-5000iu
Curcmin 500mg daily

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[Hilly]

I echo the above – we all have these weeks bud wether its due to bad news/work/life stressors. You seem super locked in and that is a great thing but it can also be a mad thing mentally if you then cant get your head round at times things won’t always be able to be perfect. No matter who it is life will always throw curve balls at us at times and things will fall.

The key is to understand and accept that, not let it get you down and simply come back stronger and more focused.

keep everything as on point as you can at the time. Thats all you can do is your best.

Once your home and able to lock back in then get locked back in and back to it.

all will come back very quickly. Hard work does not become undone in a week 🙂

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[Hilly]

Thanks very much mate 🙏🏾

my pleasure bud

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[Hilly]

So i found out i maintain my weight on 3000 calories while i have been eating 3000 calories i have also been taking 20g of creatine everyday for 1 week is it too much. Also should i be focusing on getting 10k steps a day or only the 5×15 zone 2 cardio?

focus on initially getting in 10k steps and a 20 minute cardio session of some form on wake – this can be included in steps.

If your not loosing then I would increase steps/cardio first before puling food.

then pull 2-300kcal daily when it slows again.

Creatine – 10g daily Is ample IMO

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[Hilly]

Hi Nick – I would keep the same meal but I would add in a fat source like 85% dark chocolate – if it sits well, then why change it. Obviously you would change the amounts of things due to a different calorie set up for the rest day, but there no harm in keeping in the cream of rice meal 🙂

Fully agree with Sara

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[Hilly]

Thank you both for the reply! As a rule of thumb would .5 pounds be a good amount of weight gain a week?

yes defo bud and i also agree with J and ryan

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[Hilly]

Im a big fan of clen – not so much for Yohimbine – i find some get more from it than others maybe but its hard to say –

I dont like liquid versions at all as the dosing can be easily skewed/messed up

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[Hilly]

Sat – weight – 215.75lb

Cardio – 35 minutes – Steps will be 12k

Trained back with a client and did some posing.

Rope pull over – x 10, x 10, x 8F
Chest supported row – x 8, x8, x 6F
1 arm lat PD – x 8, x 7F, x 16F
Prime upper back row – x 8, x 8, x 9F, x 20F
1 arm cable row -x 10, x10, x8F

Posing – still way to small to considering competing any time soon

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[Hilly]

hello buddy – first well done on the progress made between shows. You are defo bigger and better to me.

There is still some it seems to come off the lower rear so if doing a second show I would look to push down further for this.

in terms of training.

If the show is sunday –

I may well do

Pull Monday
Push Wed
Pull – Friday
Push sat –

However some people look better with the day prior to the show being a rest day so you would then alter this for that.

I would not reduce training to lighter more pump stuff. I would just keep volume on the lower side and make sure you are not going to true failure but stopping say 2 reps short. I dont like the idea of doing lighter pumping stuff unless its just the day prior to show to move glycogen around etc.

I would defo not be making my last training day Monday thats for sure

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[Hilly]

I usually start people with meals 1/3/6 and then taper up from there based on how they respond. However this may change based on what has been going on with digestion

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[Hilly]

General signs i look for.

big scale drops when bodyfat is low.
Dip In performance
No pumps at all no matter what you do.
Poor sleep
poor recovery
Feeling cold all the time

Visuals show you are looking flat, this is much harder to judge IMO for most unless you have been doing this a long time

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[Hilly]

 

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[Hilly]

No idea what that means to be honest but i see no issues with bloods here –

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