[Hilly]

 

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[Hilly]

eph is not a caff replacement at all and much stronger.

It is hard to source legit stuff these days and you need to be careful with its use as it is a strong stimulant/appetite suppressant and you will feel a crash as it wears off.

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[Hilly]

give it time bud – you cant do what it takes to run into a prep and expect the body to bounce back in 5-7 days. Just doesn’t work that way

The stress, drugs, dehydration etc all need time to work there way out – I usually find people start noticing all come back to life between 2-4 weeks based on how they ran into the show.

One thing that can hold you back is keeping food to low and not having enough social time to boost mood etc. if your still in monk mode waiting for things to come back it won’t help.

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[Hilly]

Pealed for sure bud, well done!

Thank you bud

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[Hilly]

Monday – weight 204.5lb

Cardio done
Abs done

Training later on – arms

Let’s go

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[Hilly]

Second today to the guy who won overall.

Marked down due to my pec obviously and lack of tissue in that area.

This is expected and doesn’t bother me at all. It’s just life

No one out conditioned me n learnt a lot with AJ so a huge success.

I have no right pec , 2 slipped discs n a break in my back.

To be taken second in a good line up to the guy taking the overall for me is a big win.

Best look so far today n it held all day.

One donut off stage my mate got me n then back on plan

Chicken salad
Bison n rice n veg

Couple vodkas

We are immediately back to work to be better in 2 weeks

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[Hilly]

Thank you all. Todays look

Weight. 200lb on wake

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[Hilly]

Digest pro – 3 caps daily

Meals 1/3/6

Insure – I would start with 2 caps with my bigger carb meals n asses

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[Hilly]

What’s your diet on training and non training days looking like now boss and what’s your current training split and cardio

Nothing has changed in 2 weeks bar what posted last week already in here

Split been same since December

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[Hilly]

So I decided last Sunday to jump in an early show.

There is one 15 mins from my house. Nabba north n I’m going any way so said to AJ we could use it as a warm up. Stage time n see how things play out with his approach on a test run.

So I’ll be competing 2moro then 2 weeks time at the pca NE

Just had my tan done. Excuse the sock

Pump workout this afternoon.

8 sets back

5 sets laterals

4 sets bi

4 sets tri

4 sets chest

Posing

Wow when the tan goes on everything really pops, looking good mate.

[/quote]
Quanta : Rohm / raw – mix of all 3

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[Hilly]

So I decided last Sunday to jump in an early show.

There is one 15 mins from my house. Nabba north n I’m going any way so said to AJ we could use it as a warm up. Stage time n see how things play out with his approach on a test run.

So I’ll be competing 2moro then 2 weeks time at the pca NE

Just had my tan done. Excuse the sock

Pump workout this afternoon.

8 sets back

5 sets laterals

4 sets bi

4 sets tri

4 sets chest

Posing

Yes Hilly!!! All the best for tomorrow mate, looking really good [/quote]
Thank you bud

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[Hilly]

I would offer them a macro plan, so instead of creating a set meal plan, break down the macros per meal for them to fit foods of their choice into. Alongside this though, I would give them options to choose from, so that they’re still meeting their nutritional needs.

Fully agree.

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[Hilly]

in its most basic answer, they have to go somewhere, so mix them or have a pro fat meal – the diff in reality is zero from a fat loss perspective , as energy balance is all that matters. It plays a role in the influence of digestion and the rate of uptake of foods , and this will make diff people feel diff things . for some , they may have more sustained energy adding 10-12g of fat with 70-80g of carbs, for others it may make them feel less energetic. Macro combinations are ENTIRELY based on preference, as if you eat a meal and say , i feel awesome, my digestion and energy and mood and focus are all superb, then you have worked out the best combo. So start trying things. From coaching lots of people, i found 75-100g carbs a meal with 10-12g fat , worked superbly well. If your cal requirements are less , it maybe 60c with 8f , or 50c with 6f . Atm on training days i have 120c with 20f .

the reason? all of the reasons we need fats , all of their roles , that protein and carbs cannot do. Hormone production, lipid management , anti inflammatory actions, some vitamins are only fat soluble , blood glucose control , cell health .

as per couldnt agree more with J

The key here is to find what works best for you.

for some people adding fats to meals slows down digestion to much and can cause issues, for others it creates better BG management and is a must.

Its all about what you feel is best for you.

Personally were meals are higher in carbs I prefer a max fat total of 10g so similar to J and I like my lower carb/0 carb meal to be higher in fats – this seems to work better for digestion for most.

Its impossible to tell you best optimal ratios IMO also – just make sure you are getting some good quality saturated fats – free range eggs, good quality red meat and then lots of mono fats -salmon/oils/seeds/avocado[/quote]

Thank you all for replies

I have read that seed oils are harmful and inflammatory also high in omega 6 which is inflammatory, what is your thought on that? All of them are like that or there is some exception?

[/quote]
We can’t think this or we wouldn’t recommend them 🤷‍♂️

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[Hilly]

Lantus – 10iu training days with meal 1

Safe

Effective

Easy to manage as limited chance of hypo

Would always be my prefered first step these days

Thank you!

Does is matter the length of time I keep this up for? Worth taking off-time?

[/quote]

It’s defo not something to be running Al the time for most.

However if your in a growth phase it’s useful throughout [/quote]

One more thing on this – is it generally safe to run Lantus at this dose daily throughout the bulking cycle (12 weeks)?[/quote]
Yes

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[Hilly]

Im not a fan of increasing 50mg a week like that just because its decided.

I personally would put test at 300mg a week and primo at 200mg a week – total drugs 500mg – a tad over your previous cycle and I would run this for the duration.

However there is no harm in your thinking here I personally just see no need for it/ not something I would ever do.

I see. My reasoning is I don’t plan to step on stage anytime soon, so i plan to take proper 2-3 years off for growth adding small mini diet breaks as seem required. So this addition of primo as 2nd compound i plan to run for again 20-24 weeks. That’s the context mate. So based off of this..

1) should is run 300test+200primo per week for 24 weeks straight?

2) Or slowly titrate to 200 primo per week and continue that for the remainder of push phase?[/quote]
There isn’t a right or wrong answer here.

For me.

500mg of these compounds is really causing No toxicity at all.

So get the most bang for your buck for duration

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