[Hilly]

Dairy is the second most common trigger in hasimoto – so for most I would say it makes sense to avoid but always follow your doctors advice

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]

In my experience the extra effort some one is putting into how pretty everything looks, how loud it is so to speak is usually to hide the fact they they dont have the knowledge/experience etc to actually do the job properly.

As J says – focused on the effort you put in, explain the how’s and why you are doing things with your clients and map out time lines and goals with them

the better the service is the better your retention will be – not how professional/pretty your documents etc 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]

first question is – what time do you wake/can you wake and do you find you can eat ok pretty close to training or do you wake at 4am? If your training at 6.

This would then dictate if you have a meal before the gym and if you do how big it is. for me I need 90 minutes plus for a meal to digest so if I was to train at 6 I would be having a bigger meal pre bed with more carbs in and then simply hydrating and rolling into my session on just my intra stuff. This set up works best for me.

if im bulking I make sure my last 2 meals of the day prior are carb heavy.

If you find you can eat pretty close to the gym then im 100% with Clare – isolate, COR, banana and some coconut oil for me. Your getting fructose for liver glycogen and Cor for muscle glycogen. Coconut oil for the reasons Clare states.

id then be using coconut water on the way to the gym or a good hydration supplement in my shake on way to gym –
I would be making sure to get 1L fluid in before you leave the house and ideally another 1.5 plus over the training window.

I would be doubling my sodium intake in meal 1 and around the workout window.

These are key things for me to maximise performance and recovery wen training super early

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]

Wed – Trained after meal 1 today due to scheduling so no morning cardio –

Meal 1 and then training – all meals in no issues

was a very good session today overall.

Standing lateral machine – x 11F, x 14F – up in reps
Seated Atlantis press – x 9F, x 7F
1 arm EZ machine curls – x 13F, x 14F – same as last time
1 arm cable PD – x 10f, x 1 x 14F – up in reps
Bi/tri SS – 2 x 12-20 reps
Seated upper back row – x 12F, x 8F – Up in reps
1 arm row – x 8 (3 weeks in a row ive held here), if no increase next week will switch to another similar movement
Dual row same machine – x 15F
chest press – x 13F, x 6F, up in reps first set
Narrow grip press – x 16F

Lay ham curl – x 9F with a drop
extensions – x 14F
1 leg hip press – x 14F – up in reps – most I have ever done here I think even before FB
Dual hip press -x 24F

very happy with workout – I simply need to eat more as my weight just is not budging

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]

Thank you all for sharing your thoughts, my question was more towards how to determine if an individual would benefit from more or less if progression happens, not to determine an exact number of sets per exercise, I do 1-2 sets on all of the exercises as I’m running FB split.

As i said -if you can progress wth more volume then you do more volume as we know more volume elicits more growth based on the information I provided.

You never really want to do the least work – you want to be working to do the most work you can recover from as more work means more results IMO and experience as long as nutrition and recovery is 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]

Are you work sets always such low rep ranges – i would agree with the above – if I was purely working in 6-8 rep ranges in would struggle to progress much.

Im also not sure if I read it wrong but you got

35.5 for 6
Then went and got 36k for 5
then went up again to 36.5kg for 4

Why the constant load increases here. For me I would of pushed the 35.5 up to 10 reps and then gone to 36kg kg and hopefully got 6 and then worked up to 10 and then repeated.

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 with the above – Gas is very normal.

Its just foul smelling gas or gas that comes with bloating etc that means there is an issue with something you are eating

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]

Thanks for the reply, so with upping my protein would I be upping my protein from complete sources ? As I get 200g from complete sources but including the trace proteins i get total 240-260g

I would still want your complete total at 225g personally

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]

Hey – so your thinking is what i usually do or similar but i still would bump a rest day to.

So I may go 300kcal on training days – from carbs usually meal 1 and pre or post workout depending were carbs are now.
Rest day – 150kcal.

However it also depends were your food focus is and what you are craving. Now food doesnt seem low at all so this may well not be an issue but if there are periods were you have been super hungry or picking at things then I would favour adding food in at that time

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]

In general tho the fact is regardless of anything out weight is extremely high and I’m going to imagine bodyfat is very high to.

You need to diet and diet asap to get that down to a healthier range.

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]

To confirm

You have only 2 blood pressure readings. Both taken in a high stress environment –

Pre surgery assessment
Pre surgery

No other indication of high blood pressure and no other high BP readings ??

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]

Thanks for the reply, my only question as this subject confuses me abit is pushing carbs and ruining insulin sensitivity, as I’m only 76kg 5 foot 11 and on 800g of carbs on a TD already, 90% coming from clean sources.

Only other thing is I pushed upto 6k calories on my last push up and spread it out over 6 meals, il be upto that amount of food again in the next coming weeks, is there much difference in having that amount of food spread out between 5 meals or 6 meals ? I know more frequent meals would be better but with my busy lifestyle 5 meals is perfect. Is it a case of aslong as I get the calories in that’s all that matters at the end of the day ?

Why do you think you will Ruin insulin sensitivity?

Your doing 17-20k steps
Your training hard
Your lean

You could eat McDonald’s daily and likely not ruining your insulin sensitivity.

This comes from getting fat and being unhealthy and eating poor quality processed foods only day in day out.

So this is simply not a worry

I’d up protein to 225-250g

In reality you hide need for keep pushing food to keep on growing. Unfortunately your body is just going to need a lot of food

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 – rest day.

5 meals only in today as been out most of day with Arilena.

No cardio

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 ditch the dark chocolate pre to and the raspberries –

Im presuming these are raw weights – thats a huge amount of carbs pre gym – this would really bloat me and struggle to train and eat afterwards.

id actually be bringing in a meal 4 and taking total feeds to 5 per day including PWO

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]

So your food choices all look pretty solid to me and easier to digest. This really doesnt look like 4300kcal to me either as those protein servings are pretty small

I would start each day with a 20 minute fasted cardio/walk

I would probably remove the banana for honey and switch the dates out and add some were else. Both food sources I find can be quite filling when eating with a huge bowl of cereal

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.