[Hilly]

Hilly thanks so much for your repsknd as usual man. You are so helpful here. But I’m so sorry if you listen to your response there are lots of gaps in the audio where I cannot hear your voice at all ? I want to know qhta you have to say so bad as i greatly value and respect your opinion!!! I’m so sorry to bother you with this but if you could please resend it? Thank you so much for your time![/quote]

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[Hilly]

Depends on

Goal
Body composition
What you feel best on – this in my honest opinion is one of the most important

If I’m in a heavy growth phase carbs will eventually end up high in most meals but higher pwo and ppwo

In maintain or cutting I do favour a carb free meal 1 n there is science to support this being beneficial that I do believe in

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[Hilly]

Cheers Hilly, your in depth response means alot and has answered many of the questions I would have. First of all, I can quite comfortably say that all of the food choices, carb source etc I currently use digest pretty well at the moment so will just be a case of adding to that I would imagine. For carb sources I currently use rice, oats, cream of rice, fruit and bagels; protein sources are chicken, turkey, lean pork and beef mince, greek yoghurt, jp vegan, iso pro, and the occasional protein bar (usually maverick) for convenience. For direct fat sources, I use almond or peanut butter, 90% dark chocolate and walnuts. In answer to your question regarding the drop in calories on a rest day, more than anything else I think this was due to where I initially allocated my food, wherein at first rather than even tracking anything in terms of macros or calories I have always had a set meal plan I stick to as oppose to changing from day to day and still do the same although I am now more aware of what exactly I am intaking, having put it into myfitnesspal for curiosity. Obviously, I am flexible as and when but this is down to preference. I have always consumed more on a training day in the form of primarily carbs pre, post and intra workout. In answer to your question regarding my height, I would estimate it to be at roughly 5ft6/7 and yes, I am very light so a gaining phase is certainly needed. Hope all of this helps, from your initial response, should I interpret this as you advising a 200 cal increase on non training day and 300 training day as you initially said or given your query regarding the difference in totals between training and non-training days, should I do differently? As said before, the discrepancy is primarily due to preference and is one which I’ve not really thought about too much, I’d say Im pretty happy in doing so but if you think I’d be best set with a different approach then I’d be equally as happy to implement either. Again, cheers in advance, your help is very much appreciated.[/quote]

It’s such an individual thing bud.

See what this set up does.

Then I would recommend stepping forward as I suggested

But don’t be scared to take that rest day food higher if you feel you need to.

Remember you recover and grow out of the gym.

Certain of my clients end up having more food on rest days to fuel the coming days[/quote]

That’s grand, cheers. Certainly makes sense considering I spend more days through the week outside the gym than inside with the full body setup. I know this may be overthinking it a touch but, in regards to the increase in cals on a training day, should I prioritise them to be implemented pre and post workout or due to them already being substantially higher in this time period and given that it is unlikely I require as much due to the small loads I’m lifting currently, should I just place them wherever for preference? Many thanks.

[/quote]
Once per n post are quite heavily loaded I favour just a balanced increase over meals

Or simply were you are most hungry

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[Hilly]

This very juicy could be the deca lingering a while the test has dipped out quicker.

I would give it another 3 weeks for hormones to normalise more before worrying / looking at things more closely

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[Hilly]

Was going to try some legs today bud back was very sore after yesterday so decided to rest.

Few hours work this morning then day with family

Recomp phase/ experiment starts 2moro n will detail the plan in here 2moro

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[Hilly]

 

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[Hilly]

 

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[Hilly]

I agree with above n favour higher protein amounts.

I set almost all clients at 1.5g protein per Lb usually n if digestion allows will
Increase this as we go.

I myself usually top
Out at 375g as more effects my dodgy GIT

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[Hilly]

I am not a coach but what works for me is to double my carbs for that day. So with what you have, I would double M2 and Intra and add the rest to either M1 or M6.

I usually like to start this way to with people

Then as they progress we likely drive this up higher n higher

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[Hilly]

Cheers Hilly, your in depth response means alot and has answered many of the questions I would have. First of all, I can quite comfortably say that all of the food choices, carb source etc I currently use digest pretty well at the moment so will just be a case of adding to that I would imagine. For carb sources I currently use rice, oats, cream of rice, fruit and bagels; protein sources are chicken, turkey, lean pork and beef mince, greek yoghurt, jp vegan, iso pro, and the occasional protein bar (usually maverick) for convenience. For direct fat sources, I use almond or peanut butter, 90% dark chocolate and walnuts. In answer to your question regarding the drop in calories on a rest day, more than anything else I think this was due to where I initially allocated my food, wherein at first rather than even tracking anything in terms of macros or calories I have always had a set meal plan I stick to as oppose to changing from day to day and still do the same although I am now more aware of what exactly I am intaking, having put it into myfitnesspal for curiosity. Obviously, I am flexible as and when but this is down to preference. I have always consumed more on a training day in the form of primarily carbs pre, post and intra workout. In answer to your question regarding my height, I would estimate it to be at roughly 5ft6/7 and yes, I am very light so a gaining phase is certainly needed. Hope all of this helps, from your initial response, should I interpret this as you advising a 200 cal increase on non training day and 300 training day as you initially said or given your query regarding the difference in totals between training and non-training days, should I do differently? As said before, the discrepancy is primarily due to preference and is one which I’ve not really thought about too much, I’d say Im pretty happy in doing so but if you think I’d be best set with a different approach then I’d be equally as happy to implement either. Again, cheers in advance, your help is very much appreciated.[/quote]
It’s such an individual thing bud.

See what this set up does.

Then I would recommend stepping forward as I suggested

But don’t be scared to take that rest day food higher if you feel you need to.

Remember you recover and grow out of the gym.

Certain of my clients end up having more food on rest days to fuel the coming 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]

Thank u for a good answear, i would prefer a cleaner look but if i would need around 400-500mg of primo to match up the 250mg of eq would be to expensive for me so i think i will go for the eq/deca instead of primo/deca mix.

[/quote]

Ahaa Okok ?thank u once again. Have u heard anything about alpha pharma primo? That’s the primo i can get my hands on. [/quote]
I havnt sorry bud

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[Hilly]

Weight 242

Managed to train back around the issue which is easing up daily

Pull over – x2 – 8-12
Chest support T bar – 3 x 8-12
Prime seated row – – 2 x 8
1 am HS pull down lat focused – 2 x 8-12
Hoist pull down wide – 2 x 20 reps

Shrugs – 3 x 15 Reps

Food – 5000 kcal

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[Hilly]

Thank u for a good answear, i would prefer a cleaner look but if i would need around 400-500mg of primo to match up the 250mg of eq would be to expensive for me so i think i will go for the eq/deca instead of primo/deca mix.

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[Hilly]

A quick update here good folks! Wife got positive on the pregnancy test 2 weeks in row..

She has all the symptoms like na nausea, light headed, etc..

What should i do with the HCG/HMG now? Stop them cold turkey (especially HCG made my life difficult, shoot my estro on the roof/feel bad all day for weeks…

Or should i keep with the protocoll for a few weeks ahead?

Thanks in advance! Hope everything goes aaalllright??

Huge congrats buddy – Buzzing for you truly

Personally I would keep as is until you get the all clear form the Doc.

We paid for an early scan at week 6 for peace of mind and actual clinical confirmation

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[Hilly]

Hi Hilly

to maximise free testosteron in normal range of e2 ? Or in what range should be e2 during the cycle ? I assume that should be to the closes to that range.

Thanks for answer ?

Its should be at a level where you get no estrogen side effects most Importantly IMO.

this will be different for everyone

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