[Hilly]

As J says – the best exercises are the ones you enjoy doing and feel you connect best with. This is the same for every one.

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[Hilly]

I put all my supps in my suitcase , they are legal in any country in the world , once I land , I go to the supermarket , buy my exact diet, I have taken my food scales , and keep going as if I’m still at home . The stuff I don’t think I can get , cream of rice / dark choc / nut butters , I take with me

I also do this

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[Hilly]

I take all of mine at once to

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[Hilly]

As J says – that is not what one would class as shitload at all.

I dont cut water – maybe reduce it
I dont cut salt – very occasionally reduce it

so your thinking is all wrong here.

The burger and fries or something similar is simply to get a calorie dense meal in for some people that need more food in pre bed to hold a look over night so they dont flatten off.

I have had several people compete in the last 4 weeks and maybe 40% did this

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[Hilly]

I would take your weight in lb and times by 15 = 2700kcal.

I would aim for 200g protein per day 800kcal.
300g carbs
77g fat

Or there about and run with this for 4–6 weeks. Watch how your body responds and then monitor this over time.

Training I would recommend watching the education sections on here. Look to a full body split or U/L

Make sure your getting the food in over ideally 4-5 feeds per day.

if you feel you want to loose more fat increase your output through cardio and movement/steps during the day.

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[Hilly]

This all sounds very sensible to me and similar to what I do with clients and myself.

Drugs used in the off season is very individual to you so it would depend on were you are at in your AAs use and what your blood work shows.

i would always prefer additional 1-2 compounds when trying to maximise growth. Which ones again would depend on your own response and blood work

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[Hilly]

Saturday – Rest day today.

I had house viewings for my current house as well as meeting with my mortgage guy which is good while I worked and then this evening travelled to telford for PCA finals.

Cardio done

All meals in

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[Hilly]

yeh as above this does just seem to happen for some.

Can be simply due to eating a food for to long in large amounts.
Can be an illness knocking off the bacteria in the stomach
Can be stress causing the digestive system to skew

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[Hilly]

agree with the above.

if you are some one that tends to stay lean year round but struggles to grow muscle then add 500kcal.

If your some one that tends to find they get fat easier and always have a softer composition then add 250-300

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[Hilly]

there is no true clarification to be honest as there are really no studies done on allowing males to massively abuse steroids to see how much muscle they can gain and what protein amount works best.

There are to arguments here –

1 – your taking steroids so your ability to sythesise more is increases so eat more
2 – your ability to partition nutrients, recover and synthesise protein is increased so you need less.

We dont really know but what we do really seem to know is 98-99% of massive guys all eat huge amounts of protein.

So id say common sense wise natural or enhanced you should always be eating the higher protein amount

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[Hilly]

So two confirm he scale jumped randomly 2 pound. Have you waited to see if it comes back down?

A little gastric upset or poor sleep etc or a big can cause inflammation and you to hold a little water for 24 hours even 48.

i certainly wouldn’t be worried just because my weight spiked for 1 day.

If your running 0 carbs your body may simply be telling you it needs a rest/refeed to if the weight gain holds or you may of done something without realising to cause a diuretic effect.

for instance going cinema and drinking Diet Coke or something caused the body to kick out additional fluid and now it has regained.

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[Hilly]

firstly very well done on the work so far.

Second – if you are maintaining strength still and food focus isn’t super high I would try to get leaner for a few more weeks if you can. The leaner you are the more efficient your growth phase will be.

Have you had any higher days/refeeds

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[Hilly]

Friday. -Cardio done, all meals in.

Trained Fb in David lloyds today – so no session logged. Strength was decent and workout was good.

1 arm Cable laterals – x 9F, x 13F, x 17F
Rope curl to forehead SS rope PD – 3 x 12-15 – last set hitting failure
EZ cable curl SS EZ OH extensions – as above
Seated upper back HS row – x 6F, x 13F with a drop set
V grip PD to chest – x 14F, x 12F
Chest press – x 8F, x 13F with a drop set
smith squats – x 9F, x 13F
Leg press feet close and higher – x 13F with a drop set
1 leg extensions – 2 x 12-15 reps done back to back left leg right leg repeat,

Bit of a mix and match as trained Sarah but was a good session overall

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[Hilly]

I would have no issues having just 2 rotations and working at them for a prolonged period of time. Once you get to a certain stage in a gym that may only have certain equipment you will know what truly works for you and you connect best with and may only be able to have 2 rotations.

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[Hilly]

Either switch the movement out or if you favour the movement do 2 sets of 10-15 reps and keep working the movement up until your failing over 15 reps. However then your going to end up in the same situation eventually.

Or find a new gym with heavier DB 🙂

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