[Hilly]

I find some HIT post upper sessions on the spin bike works very well indeed and doesn’t seem to take away from performance

Or battle ropes after lower sessions.

I do utilise both with clients at times.

Usually 6-8 sprint periods with 60 seconds rest between

2 min warm up n cool down

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[Hilly]

Yes it is very normal for natural testosterone levels to drop during a cut, more so for some than others. It is very genetic as with all things.

Fully agree with Jordan’s advice

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[Hilly]

if you drop down to true TRT and are finishing a growth phase were you have been pushing hard then I would drop kcal down a touch and use it as holding phase.

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[Hilly]

Personally having known the odd person be pulled going to places like Dubai etc if travelling that part of the world then I dont take injectables – orals etc fine in case but I just avoid injectables.

However like Haider says he has had no issues and I know loads that are the same to Dubai and have had no issues.

If its only a week personally I would not stress over it at all

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[Hilly]

Friday – Rest day

Cardio done

Busy work day and hen travelled to Birmingham as here for there weekend. – home early sunday.

5 meals in today –

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[Hilly]

the scale change you are seeing may simply be caused due to you changing the way you are eating. Yes in theory it should be the same but as we know in this game theory doesnt usually play out all to well and any change in eating habits tends to cause short term scale fluctuations.

IMO you would need to give each set up 2-3 weeks to make a accurate assessment.

However I also feel its a pointless experiment. Who cares what the scale says.

did you look and feel worse for doing this? If so you just found out setting a meal plan up based on T and R days works better for you.
If you look better/fuller and more muscular and feel better than you just found out you dont need to split T and R days and your body works better on set calories.

its all about the look/performance/day To day feel in reality and not the number on the scale or at least thats how I see it

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[Hilly]

yes i see no issue with this at all and have done it myself

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[Hilly]

having worked with a fair few clients that are diabetic I do feel that for those that manage it well and live the bodybuilding lifestyle there may well be a benefit, yes they dont have the ability to produce there own insulin which is a negative but the fact they can alter there dose as they push food up to keep BG inline and continue to improve nutrient shuttling does seem to bring about an advantage in terms of muscle growth – it also makes sense to me in terms of the science/physiology.

However the is then countered by a disadvantage that dieting will become more difficult as you are constantly having to manage glucose levels in a deficit that can be dangerous when you become very very lean.

it just means you need to be extra cautious with his insulin use as he diets down and continue to asses and adapt his dosing based on what he is seeing during the day – day to day. It simply means more work and monitoring on his behalf and yours.

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[Hilly]

thurs – sleep was not great at all last night – combo of bad back still and legs –

I am going to get a new Fitbit and track this more so from here on as its something I really need to improve. I cant have another year were I get by on 5 hours

CArdio done.
Trained delts/chest/arms.

5 meals in –

Standing Db laterals – x 8, x 8, x 7F with a drop set
Db rear delts -x 8, x 11F, x 8F
Seated Db front raises – x 8, x 14F, x 9F

1 arm preacher curl – x 8, x 8, x 7F
1 arm Cable PD – x. 10, x 8, x 9F
Ez bar curls – x 8, x 8, x 7f with 2 drop sets
Tricep extension machine – x 8, x 8, x 10F with 2 drop sets
Dual cable curl – x 14F, x 8f
Rope PD – x 19f, x 14F

Decline HS machine – x 10, x 10, x 7F, x 5f with. Drop set
Flat press machine – x 13f, x 9F, x 5f with a drop set

Job done – good session – no real niggles, strength decent. Pumps great

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[Hilly]

your exercise choice looks fine.

In terms of layout it just depends on were your focus is and how things effect the rest of your workout which you will only find out as you run through these session.

FB D – I dont understand the repeat of exercises – why are we doing leg extensions twice – why not just do a straight set and a back off?

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[Hilly]

Push and Pull look fine.

agree with oscar above

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[Hilly]

if you only have 2 sessions I would want one of them starting with legs and not both sessions ending with legs personally. So the focus is equal across the body and your not always training legs tired and spent from training upper.

Unless legs are not a focus of course.

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[Hilly]

i eat the ones i enjoy and that digest well – nothing more complex than that.

All fruit is good

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[Hilly]

Personally I would want each protein feed to be 40-45g protein as this is the range we need to be in to maximally stimulate MPS.

Outside of that all looks fine if your digest is good.

fluid intake I would prefer to be 4-5L

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[Hilly]

agree with both Kuba and Clare – its simply finding what you can use and what you can’t

I work with alot of clients purely on there digestive issues and dont know any one that has issues with the health supplements mentioned.

the only issue may come from the iso pro – I myself cant use and use TBJP vegan whey instead with 0 issues

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