[Hilly]

I’ve been fine doing roughly 1g per meal (5 meals) 1g in my pre workout and 1-2g through sauces etc.

Pink or sea salt

No need to complicated it any further

I always start clients here also

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[Hilly]

Just carbs/ fats. I personally keep protein the same year round for my clients

Same

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[Hilly]

Fridge for me to.

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[Hilly]

Stronger compounds are better at what they do technically but come with more side effects for some.

If all else is the same – training / food / mg and sides don’t cause any issues

Then stronger set up like test / NPP will build more muscle than test / primo as an example

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[Hilly]

honestly for some reps if I tried to stop making noise it would ruin the set and potentially distract me from executing safely. Its just something that happens to most when training really hard.

I would just ignore them or explain they maybe need to try training harder and they will understand what is going on 🙂

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[Hilly]

The unwind for post training and the dream sleep for pre-bed ( 90 mins before ) will be a great stack

Try and look at your sleep hygiene also

Phone away before bed

And try and keep a nice order like a small routine, even if it is very short like

Shower

Meal

Bed

Fully agree with Meg here.

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[Hilly]

This is nothing out of the normal really – you have trained and depleted glycogen levels and your body is simply in need of glycogen.

I would recommend having an intra carb powder if you dont already

I would also suggest making your pre workout meal 2 hours pre and not 3. Thats to far away even for me that doesnt like to eat to close to training.

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[Hilly]

I agree with Kuba here. I would also look to increase omega 3 to 9g daily and make sue using a high quality one such as TBJP omega pro.

However ultimately for most any dose of AAs from cruise to cycle tends to lower HDL and most no matter what they do struggle to get it in range

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[Hilly]

Yeh i am similar to Kuba

I would go.

IGF
NAD
SS-31

I would also go Mots C.

SLU potentially also but its a question of how many things do you want to add at once and how many d you want to save until later etc etc

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[Hilly]

There is no debating to me if you are trying to build as much muscle as possible or retain as much muscle as possible 4 feeds is better than 2.

That is 4 times you can maximally stimulate muscle protein synthesis compared to just 2 most importantly which is key for what we do

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[Hilly]

When increasing the diet; I would increase both ntd and td at same time to keep them not too far from each other in terms of kcals diff

350/300kcals difference btw both is a good average.

On mens you can easily see body compo through the complete mid section 360 degrees

Lower abs, and lower back, love handles. Thats most of the time the primaty zone of unecessary storage yes.

Sometimes some mens can store also in hips and glutes more women like, so imo check if those zones stay “decent” cause you will gain a bit of fat yes but the overall look needs to remains “decent”

If you hesitate each week or every two weeks about what you need to do; you can post here you check-ins pictures and ask us for an opinion, we are here for this 🤩

thank you for the reply! Here are my check-ins from this morning, thank you!😄 (can only attach 4 photos, the two back photos are attached in the next reply). [/quote]
Body composition is in a fine spot to keep growing here for sure. Dont worry to much about it, you need alot of muscle and that needs to be your focus 🙂

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[Hilly]

Thanks for the responses everyone! If anyone can comment further, I was wondering how often i should be adding food. I understand scale weight is not something to chase, but what aspects in checkin photos should i be assessing?

The basics – I look to increase food if weight has not increased for 10-14 days and we feel body composition is in a good spot.

However there are other factors that go into it but can only be determined based off your own previous experiences. For example if you seem to gain fat easy[/quote]

Thank you for the reply, how often should we look to increase NTD calories? I plan on making the changes you mentioned in your previous message for now. Also for assessing check-ins, do we look at the abdominals as a primary factor?

[/quote]
When either training day food is getting pretty high or they are not feeling recovered and full so to speak on wake post rest day.

I focus on all areas but particularly the areas were that person tends to hold most fat. Its the fastest part you want to track IMO

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[Hilly]

You have to find out what you feel best on and what works best for you.

GH – I find if I go over 5iu pre bed I feel very tied and groggy the next day and so I will have a dose pre workout also.

Insulin – I do like a long version with meal 1 on training days and then when required I will also dose pre and then post depending on what is going on and were good is.

Some people dont get on with insulin pre workout – they always seem to feel off during sessions.

Its about finding out what works best for you and what is needed for you at that time

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[Hilly]

Wed – Rest day

3 x 20 minute dog walks

5 meals in

Not much to report – just a busy work day and lots of house stuff caught up on

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[Hilly]

Hilly not sure if it’s cool to ask in your log

But I’ve been having a lot of problems with my ibs as of late

One week I’m fine, then next week terrible diarrhea

Then constipated

Then bloated , abdominal pain , sulfur burps , gas

And nothing in my diet will change

And then I’ll go back to normal for a couple weeks and then it just repeats itself

Gone to doctors no real help there

Super frustrated cause I just can’t get a hold of things and ruining everything essentially

Hey spencer – have you kept a diary to see if there is any links between things your eating or life stressors etc that create a pattern. That would be my first move

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