[Hilly]

Great post by Clare.

Ultimately for me the most important things are

Choosing foods you get on best with
Keeping step count up
Limit junk food as much as physically possible
Don’t get fat
Glutamine 15-20g on wake
Raw sauerkraut / kimchi
Fluid intake high
Correct electrolyte intake

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 if any drugs / supplements are being used

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]

Can’t understand this bud. I’m sure you know this is an English speaking forum
And normally post in English ?

If you could translate please

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’m very strict about this. I have my last meal around 8:30 PM, then just take a shower, etc. Around 9:00-9:15 PM I’m in bed and go to sleep.

I usually listen to a podcast after my last meal and don’t go on any social media, etc.

Yesterday I took GABA, sleep was betterr , but around 4:00 AM I’m up and rolling around, so I get out of bed around 4:30 AM.
I have deep sleep around 1:30 hours and REM around two hours. So i will keep it like that and lets see

Sleep will

Take a hit no matrrr what when leaner , DSIP doesn’t do much for 99% of people

Look at improving your night time routine , increase magnesium and pre bed supps / routine has to be on point – no phone use pre bed

thanks for the answer guys. so it will be better for you to add GABA and melatonin to the evening supplementation?[/quote]

Those supplements could be of benefit. Dream sleep would be a good sleep to add to your sleep stack as the profile contains 8 different ingredients which saves you buying multiple different supplements. I would also work on a pre bed routine – set last meal times, what time you stop using your phone, black out curtains etc[/quote][/quote]
If your sleeping 9:30-4am ish and the quality is good then I’d say this is nothing to worry about in prep to much as long as you feel fine.

Yes more would be nice but trying force it may not be wise.

Can you nap later in the day

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’m with Kuba / Meg.

I’d bring in t3/t4 and get the body in a better spot before removing.

I would then pull t3 but leave t4 in.

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 check fasted on wake, post meals, and possibly pre bed to see how well you’re clearing carbs. A healthy fasting range is around 4.0-5.4 mmol/L, but a slight morning rise can happen from the dawn phenomenon (This is just due to cortisol and growth hormone causing a spike). Post meal levels you want blood glucose to drop below 7.8 mmol/L to show you’re using carbs efficiently.

You could also check pre bed to see whether late meals are keeping levels elevated, which could possibly affect recovery.

Fully agree also

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]

Quick update: It was a little bit of a struggle, but I managed to stabilize my calorie intake and weight for about 2 weeks now. Will stay here a bit longer to further reduce the probability of relapsing and then assess if I am going up or down with my food intake based on body composition.

Very well done mate.

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]

Circling back here had a follow up question. Been having some GI issues recently, I was on Reta and had been off it for almost 2 weeks prior to going on vacation.

Ate off plan while in Vegas, my stomach got very upset for a few days and even now a few weeks later it’s not feeling great.

Do you think oral bpc 157 could help with this? If so what dosage, the site I use has 500mg capsules

Yes i defo do think it will help but also the effective of Reta can take way longer than people think to rectify.

what dose were you taking?

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]

Saturday. -No training. Super busy day as mentioned earlier.

worked 5-12 – Straight to Leeds to pick up Sarah and go airport.

currently sat in airport working.

No training today or 2moro.

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]

Hi mate

It’s never perfect to cross training styles, but in this instance I would put SBD as the first movement in the respective sessions you have identified.

For simplicity’s sake, I’d just run wendler’s 531 on these, then move to your “bodybuilding” work, some of which will double as accessories

Fully agree with rich here

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]

great post from Nath and I agree with all in general.

However personal preference the PCT protocol you have suggested I have used with clients for years and years up to this day as it continues to work. I am of the opinion if it isnt broke dont fix it but I do agree with Naths thoughts you can possible get away with less.

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 here – stick with 70mg and bump up other drugs if you need to increase the overall dose

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 training today as was super sore from physio and had to travel to Lincoln for a 2bro show.

5 meals in

steps 12k

I then leave the show 2moro and go straight to the airport for 3 days in spain with Sarah.

Landing back in the UK tuesday before flying back out to Romania on Wednesday as have a client competing in the pro Q there sat and Sun.

very busy 10 days ahead but keeps me busy as Arilena is away with her mum

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 – back day

14k steps
6 meals in

Had physio treatment from a new guy who comes to your house which makes things way easier for me and he was very good indeed so buzzing with this

training was good.

Rope pull over – x 12, x 12, x 8f
1 arm HS pull down – x 8, x 6F, x 11F
smith machine bent over rows – x 6, x 6, x 5F with a drop set
Overhand pull down machine – x 8/8/6F and back off x 12F
1 arm cable rows – x 12, x 11F

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 can’t see pics but it sounds like you bought cheap gear which was shite as per the risk with anything cheap

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.