[Hilly]

Wed – No cardio – Arilena was up twice during the night and I now have her until 11:30 so spend time with her before she goes back to her mums and school nursery.

Busy work afternoon and then trained legs – Second session in to the new split and another enjoyable leg session. Was better than I expected with bad back issue.

All sets are working hard sets – only were the F is did I hit true failure

Seated ham curls – x 8, x9f, x 7f
Extensions- x 8, x 8, x 12F
Leg press – x8, x8,x10F – example – 7PPS x 8, x 8PPS x 8, x 9PPS x 10f – I could of gone heavier but was mindful of the back
1 leg leg press – x 8, x 8, x 7F – 7PPS/7PPS/8PPS
Lay ham curls – x 10, x 10, x 8F
Adductor – x 12f, x 10F

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[Hilly]

if you really want to focus on arms/chest then I would have at least 2 sessions out of the 3 that start with these exercises personally.

I would then put move volume here to.

personally for me I would want to see you hitting 4-6 sets per week per body part. 6 on ones you want to bring up and 4 on others.

then look to assess recovery and taper up from here.

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[Hilly]

I’d take them on wake and then pre if active throughout the day.

I’m currently taking pumpage and dnfm pre is it ok to mix

[/quote]
yes

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[Hilly]

I’d take them on wake and then pre if active throughout the day.

Agree with with H here.

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[Hilly]

besides protein powder, which protein meals would you recommend for vegan comp bodybuilding?

Quorn/soy – As Haider says I would then be spiking meals with EAA/leucine.

however I have not prepped any one that is vegan and as I find it a very unfavourable way to eat and IMO unhealthy for alot of people trying to do BB. The particular food sources you are restricted to in higher amounts almost always cause digestive issues IME

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[Hilly]

I tend to move clients to a cruise period – 250-350mg total AAs depending on the client.

Total focus on keeping body comp as good as we can for the initial 4-8 weeks while getting Perfomance back in the gym. How lean you can stay while doing this is different for all.

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[Hilly]

As per other thread – I would be 5-10g coconut oil

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[Hilly]

So the pre meal looks fine to me if it digests well – I would pull the nut butter out.

I would make sure you are having 50g carbs intra workout with EAA on way to gym – make sure to drink the carbs as you train to maintain BG from the pre slin.

I would as Kuba states start with 3iu and work up from here based on how you feel and respond and adjust those intra workout carbs to keep BG levels maintained.

GH – pre gym or pre bed – its just personal preference and how you feel and which train of thought you follow but both will work extremely well. It also depends on how you feel.

I have some clients respond way better to pre workout we as others it makes them feel very tired and effects the workout and these respond better to pre bed.

I then have others that split pre gym and pre bed which I am also a fan of.

As with everything in this game there isnt just 1 way and in reality again the real key is just on taking the GH

In this case is better to do insulin with the meal 1.30h before ? Or do it 20/30 min before workout ? [/quote]

for me i would be 20-30 minutes pre gym [/quote]

hey hilly so would the pre meal be low in fat ?[/quote]
personally i would have it a little lower than you have now – maybe 15g nut butter instead or 30g.

For me I would actually always favour MCt oil (coconut) in the pre gym meal

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[Hilly]

Tuesday – No cardio and no training.

Busy day with Arilena today – Swimming, tennis, soft play.

We have time in the morning as she is now at School nursery. So she will go there at 12 and then ill work and hit legs after this.

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[Hilly]

I’d say vit d plus k, omega pro, creatine and l glutamine. I wouldn’t worry too much if your just starting out, just eat healthy and enjoy your training. If you have some extra funds then creatine is good then after this vit d with k.

Defo agree here

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[Hilly]

Tbjp vegan whey. It is literally the best on the market

I’ve been using vegan protein a very long time n have tried literally every one

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[Hilly]

5000mcg divided by 200iu (2ml)

Gives you 25mcg per iu

So 10iu gives 250mcg

About as easy as it gets

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[Hilly]

Monday

No cardio

6 meals will go in today

Trained my push/arms session in the new gym near me. Was decent n defo saved me time

Everything listen is working volume

Crucifix lateral – x 8, x 11f, x9f
Cable rear delt – x 10, x 13f, x 12f
Should press – x 8, x 8, X9F, x 6f

Preacher curl – x 8, x8, x 10f, x 8f
Tri extension machine – x 8, x 8, x 8, x 7f
Stand DB curls – x8, x8, x 7f
Flat bar PD – x 8, x8, x 11f

Pec Dec – xmx 8, x 8, x 8f
HS press – x 8, x8, x 7f

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[Hilly]

I also agree with Oscar and Andy – Especially Andy posts and would focus on this as it is a common issue for alot of people –

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[Hilly]

for me my first moves would be.

Remove all eggs.
Remove all dairy – use TBJP vegan whey
remove dark chocolate
Remove oats for TBJP COR

these are all IME common trigger foods and I work with alot of people all over the world solely to focus on there digestion issues

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