[Hilly]

Tuesday – Rest day

No cardio done – full day with Arilena as per.

Bit of a lazy morning chilling.
soft play.
Out for lunch
Her first tennis group lesson which was class and she loved it.
then off to a fire work display which was great.

6 meals in – a very good day

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 imagine the fatigue feeling is from the fact you are almost anaemic and struggling to get oxygen around your body plus running low testosterone levels.

What is your current dietary intake like?

Are you in as surplus or deficit ?

Hi Hilly, I’m currently in a surplus trying to gain approx 0.5lbs per week. 3200 cals, 250P, 350C, 85F from a variety of good food sources.

I’ve felt like this for a while, I spent the first 6 months of this year cutting so I thought it was just that, but now I’ve been in a surplus for a decent period I’ve realised its not just diet or training fatigue, its something deeper.[/quote]
This may be all you are ever going to get then and be a genetic thing if your doing everything right unfortunately which is just the case for some people

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]

you know when you see hundreds and hundreds of people make insane progress doing a certain way , it’s a safe bet it’s a solid approach 😉

the fact people manage to miss this and look for other un proven results will never cease to amaze me

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 – Training day – cardio -20 minutes

All meals in

Trained – as usual in lloyds today so is a little shorter of a session

Seated Db laterals – 3 x 8-12 reps – all to failure
Seated DB front raise – 1 x 14F
Seated DB curl – 1 x 8F, 1 x 10F
1 arm rope PD – 1 x 13F, 1 x 9F
Drag curls – 1 x 14F
EZ push downs – 1 x 12F
Overhand pull downs – x 12F, x 6F
1 arm HS pull down – x 6F, x 10F
Chest press – x 10F, x 6F with a drop set
No smith to do squats and I didnt have time to wait so did split squats – x 8F, x 12F
Leg press – x 20F

still enjoying the workouts – weight looks to be climbing and I defo look fuller/bigger so all is well.

Food bumped again this week –

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 J – i would push up very slowly from her – Defo not 1kg per week – I would be looking for around 2kg per month –

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]

You defo look more muscular and leaner to me – so progress has without a doubt been made –

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]

if your body seems to respond better to barbell versions of a movement then stick with these.

However if you are finding doing them on a smith although is harder to progress is targeting the muscles better and you feel the pumps are better and your soreness is higher than I would say its worth sticking here and focusing on getting stronger.

As the fact your progressing on the BB movements may simple be because they re allowing more progression/strength to come from other muscles and the movement itself being less strict

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]

As J says – adjusting the macros wont help you much IMO but may be worth experimenting with. The fact will still remain if you want to get bigger than ever you simply need more food than ever.

So if 7k cals got you to a certain weight on lower fats then maybe try higher fats but in reality I dont see it getting you passed a certain sticking point the previous 7k cals did unless having fats higher allows you to get to 7.5-8k cals

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 aim at being in a surplus every day when trying to grow and make sure the surplus was around 3-400kcal on average if trying to stay as lean as possible while growing

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 go against the grain here – I have some clients that cant run injectables or simply dont want to that have quite good success running low dose Dbol and anavar

I would certainly never choose to do this personally but if thats what some one wants to do and just run orals then the below seems to work well.

Dbol – 20mg daily with meal 1
Var – 20-40mg pre workout

Duration – 8-12 weeks

Make sure you are taking TBJP Health stack –

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 lower you test to 150mg and focus on getting your body fat down to sub 15% this IMO is the issue you are to fat

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 advice so would you say I’d be better off running 300 test 100mg mast and 100mg primo instead for 20 weeks ?

I cant say what is best for you – to be confident in this you would need to get bloods done but for alot of people the combo or primo and mast would work better

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]

Sunday – Cardio done
worked till 1pm and then went and got Arilena – afternoon at the park and then home to watch beauty and the beast.
Just 5 meals in today and im going to adjust my rest day meals to just 5 bigger meals as this sits better when I have Arilena which is when most of my rest days are

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 imagine the fatigue feeling is from the fact you are almost anaemic and struggling to get oxygen around your body plus running low testosterone levels.

What is your current dietary intake like?
Are you in as surplus or deficit ?

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]

We all cant keep saying the same thing to you bud.

Your still mad lean and in a great spot to keep growing. You keep posting your struggling to recover so dieting makes no sense at all

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.