[Hilly]

Ok so for me here based on how low current kcal is

I would look to train upper / lower 4 days a week

Cardio 3-4 times a week – HIT for 10-15 minutes

Steps around 9/10k

I would up your kcal to 2200 – make sure your getting 1g protein per lb of body weight.

I’d do this for 4 weeks – asses and then increase again 300kcal n repeat

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]

Tuesday

Awful night sleep again.

Rest day

5 meals

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]

Absolutely nothing into USA ever , they will fuck you! And you will never get back in

My thoughts right 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]

The only direct way to answer this really is to now exactly how fat you are currently – As if your body fat is very high then yes personally I would focus on dieting down to a lean state and then building up from there.

If your body fat is a touch higher but not majorly then you may well be able to drive a good recomp effect simply by hammering down on nutrition, output and making sure you are killing it in the gym. This is very possible for new lifters (even at the 7 month mark if all has not been bang on upto now)

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 agree with Kuba.

I would also be making sure my pre bed meal the night before contained a decent amount of carbs

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]

It depends are you are now and presuming this is end of a diet phase.

What is your current weight and macros ?

I’m into a push up phase. Approx 3 months in. Current weight 84kg and macros below. (Kind of links to another post I made) what would you increase ?

Upper day – 285 protein 70 fat 600 carbs

Lower – 210 protein 50 fat 750 carbs

Rest day – 260 protein 75 fat 400 carbs[/quote]
I would do as I said in the over post.

Take U/L days to 280g protein.

Leave rest at 160g.

Then from here I would take lower day fats up to 70g.

From there taper carbs up when the scale seems to stall for 10-14 days

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 want your protein at 260-280g every day – there should be little change to this for me personally –

For example for yourself a training would be 280g – rest day would be 250-260g

outside of that its working out the macros that suit your body type best so that you feel the best and perform the best alongside digestion being on point.

So on lower day would you say increase my protein to 260 minimum and then drop my carbs to hit my overall calories? And then work from there on increasing the carbs ?[/quote]
I would say – 280g as per previous post on all training days – Rest days 250-260g.

Then adjust macros to fit the kcal your trying to hit

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]

this sounds very strange to me.

Were was your total kcal at the end of the push phase were you gained the most muscle you ever have done. How long did you hold at this point before you started dieting.

As you tapered down – even tho the scale didnt drop much did you look leaner? What did performance do in the gym?

My cals were at around 2200 when i finished the bulk.

I didn’t hold that at all i just went straight into cutting.

I did look leaner after the cut but not by much – equal to the weight drop

My strength held for the duration of the cut, didn’t get stronger nor weaker.

[/quote]
I would defo be getting some bloods done – as your food levels both in growing and cutting seem very low.

How much do you weigh?
age ?
Any pics of current look

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 have no experience with its use but it seems to work similar in terms of duration to lantus yes. –

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]

Monday – No cardio done – Arilena was up 3 times during the night which meant I was up 3 times lol.

All meals in today –

Training was once again rushed due to time constraints but was a Decent enough session considering

All exercises done with 3 work sets to failure. – last one a drop set

1 arm cable laterals
Rope front raises – just 1 failure set with 2 drops
EZ cable curl
EZ push downs
Oh wide grip PD
1 arm lat focused PD – 1 set to failure with a drop set
Chest press
Adductor –
Leg press – 2 work sets – last 1 drop set

Going to look at training in a different place to lloyds or going to work there from Dropping Arilena off at mums to give me more time – I have till 2pm to work, get meals in, train and sort Arilena stuff for gymnastics and Dance so its a very rushed morning –

Still enjoying the full body split – Wed and /fri sessions much more than Monday when not rushed –

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]

My first move would be to add in TBJP insure – 1 cap to 3 meals with carbs in –

i would then asses BG over the course of 2 weeks – if it doesnt improve I would look to add another 1 cap to 2 other meals.

From here if it still needs improving I would look to add metformin at 500mg to the last meal

However I also dont see reads of 5.3 and 5.4 an issue – it would for me just be an issue if it keeps climbing from there.

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]

Firstly I fully agree with Maddy – I would look at my exercise selection and form and make sure this was perfect.

Then I would look to add some additional lat work on another day – 4 working sets –

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]

Also TBH i wouldnt have an issue using the mixed one. Yes beef has a better AA profile but pork is still a complete protein source and as im presuming its just 1 meal per day in the grand scheme of things its Likely not going to make any difference in terms of actual muscle gained/kept

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 be doing as you are – cooking the full fat beef and rinsing it –

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]

this sounds very strange to me.

Were was your total kcal at the end of the push phase were you gained the most muscle you ever have done. How long did you hold at this point before you started dieting.

As you tapered down – even tho the scale didnt drop much did you look leaner? What did performance do in the gym?

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.