[Hilly]

rice cooker is all i will ever use – i simply can never get it right any other way.

I just make sure I wash my rice till it runs clear – this is a must and then let the rice cooker do its thing. Perfect every time

Also using good quality rice Imo makes a difference. I really can tell and taste the difference between say Tilda and Tesco own

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[Hilly]

I agree with J – i dont see it directly impacting metabolic rate.

What I do see with clients that have very busy schedules and stressful lives is a fluctuation on the scale due to changes in sleeping patterns, work schedules, travelling etc etc.

when the day changes due to work and stress etc then the scale and water weight can change.

As J says – Kuba/corinne are superb example of some people who are very very busy but they also manage to make sure every meal is on time and things are kept militant and there jobs/lifestyle allows for this.

Were as with others this may not be the case and if meal timings change, sleep patterns change etc etc due to work stress and life stress then this will alter the scale and look at times alongside digestion and other things.

Sometimes its not the stress thats directly impacting the look/scale but the effect the cause of the stress has on things

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[Hilly]

Sunday – No cardio done as couldnt even get to my house this morning due to snow and then had to pick Arilena up.

We spent alot of the day out sledging and then chilling at my parents house with the kids.

4 solid meal and 1 shake in today so not bad

Rest day

Ive also hurt my lower back sledging like an idiot lol

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[Hilly]

3-4 weeks clearance time after last injection

5000iu HCG split MWF for 3 to 4 weeks – I would go with 4 if its been a longer cycle and 3 if shorted.

Follow this with
30 days at 50mg clomid plus 20mg nolvadex

This is a typical power PCT approach that has worked well for a very long time.

the sticky suggests testing your bloods post HCG use to make sure LH and FSH levels have increased before you start using the clomid and nolvadex

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[Hilly]

Hey. Question about volume. Im doing a standard ppl, and is it that as long as i can recover from the work i do for each muscle, i should get as much out of the muscle as possible? That being as many sets and as many reps as possible as long as a can recover.

For example, if i progressive overload the prime upperback row, and i keep pushing the weight every week, giving my back a little more stress every week, it has to adapt and grow. Is it then pointless to do a t-bar row in the same workout wich hits the same muscles? Or is more volume good when i can revover from it? Can i get an explaination?

both in theory and in science – the more volume you can recover and grow from technically the more muscle you will build – to a point that is of course. Its not never ending

some pretty sound science shows – 18 sets creates more muscle than 8 sets or roughly those numbers – 24-26 sets may create even more growth but nit significantly.

Now of course the studies dont use huge super strong Bodybuilders or people that take AAs etc – so you have to consider this also but its some decent data to work with when seeing what is best for yourself

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[Hilly]

Hiya Ziyad, I am a rice fanatic. Literally my favourite carb source. I personally find basmati to be my favourite. Jasmine and sushi and sticky Thai I find are less volume when cooked compared to basmati so if you’re in your offseason eating a lot, the stickier rices may be easier to get in. As for digestion, I find they all digest well (personally) but as mentioned above it is person dependant. Just to note, I do find that washing rice pre cooking makes a huge difference in digesting it well. I also find microwave rice (the pouches or quick cook) doesn’t digest as well for me compared to cooking it from dry at home 👍🏼

I find the exact same as this in every point Maddy has made funnily enough.

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[Hilly]

Depending on body composition, normal steady rate of gain is 1 lb per week

I judge based off pic, training performance, recovery, and how far out from next competition if a competitor

Defo agree with this here so I would of been pushing a little harder with food over this time.

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[Hilly]

Thank you so much guys, really amazing how quickly you re reacting and helping!

Would you agree that 2.5mg anavar fpr 8 weeks on and then a 16 week off phase would be a reasonable timframe for on and off phases on that dose?

Do you guys trust that a 10mg pill is evenly distributed when cutting it in fourths or is there a better way to divide the dosage? Like maye make a solution and then dose it with drops?

I would have a run for 6 weeks initially and 10 weeks off. I find this approach works very well and gets more time on cycle if needed. There is no real right or wrong here tho.

I would not want to 1/4 pills – I presumed with the suggested dosing you could get the Pharma 2.5mg pills.

in this case if your buying 10mg UGL tabs I would be doing 5mg pre workout 4-5 times a week. Which equates to the just above the initial recommend dosing and a very safe one IME.

I dont like the idea of 1/4 the pills at all TBH but thats just me

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[Hilly]

Saturday. -Cardio done.

6 meals in.

Trained back with a client as I ease back into this new split. Was a good session.

Cable pull over – x 8, x 8, x 12F
Prime pull down overhand grip – x 8, x 8, x9F
prime upper back row – x 8, x 8, x 7F
1 arm HS row – x 8, x8, x5, BO x 21F
1 arm HS PD – x 12, x 10F, x 8f

15 work sets – 7 to failure –

Decent session – Strength was good, connection was good.

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[Hilly]

this looks ok to me it just depends on how progress is and if there are any specific areas you want to bring up

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[Hilly]

It depends on the split you are doing

if your doing Full body – then it defo makes sense to alter the layout – otherwise the body part you always train first is likely to become a more dominant one.

If your training U/l – then again the same thing applies.

if your doing some form of Ppl or body part split then not so much IMO

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[Hilly]

Logic would tell me if you repeat the same lift over and over again every other day your going to hit a sticking block pretty quickly.

Experience tells us all that this is also the case which is why almost every FB workout example you will see or U/L example you see its just a repeat of exercises.

Does this mean you cant just do the same stuff over and over again -of course not but id be pretty dam bored of my gym sessions pretty quickly doing the exact same thing all the time like that

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[Hilly]

Im not sure what you mean – No brainer recs?

Do you mean supplements for hydration ?

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[Hilly]

See the sticky in here at top of this section on PCT bud –

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[Hilly]

I always opt for 0% Greek Yogurt for clients –

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