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Full body push
Full body pull

2 workouts
2 rotations of exercises

The key is compound lifts only and low volume but emphasis on progressive overload.

It works very well and can definitely be done for a female if mass is your goal.

It’s taxing though so I did it on a day on day off rotation. Loved it and I will go back to again for sure.

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Keep training and giving it everything. If it’s causes pain and gets prominent you’ll need surgery but trying to dance around it will only prevent progression in the gym and like the chap says above it won’t get any better just might not get any worse. It’s an easy procedure and quick to recover from so I wouldn’t worry about it if it comes to needed surgery.
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http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Thanks mate
I’ve ordered a schiek lifting belt just to feel more confident on back and leg days.

I know it’s a simple op as I had the umbilical done a few years ago I’d really just rather postpone this op as long as I can as I’ve got a 14 month old baby boy and being laid up is not ideal when I’m trying to look after him.

Will keep pushing. Cheers mate are you all recovered with yours?

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I’ve had this and it was agony! I went to see a podiatrist and she made me do lots of calf stretching. It was gone the next day. Go see a good physio or similar.

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2 salmon fillets and a bag of pak Choi is awesome.

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That’s a good way to look at it I spose! Cheers

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Yes most probably I do.

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Gastric emptying time and duration through the digestive tract can vary hugely from person to person.

The fact is based on this as long as we are eating around every 4 hours you are supplying a constant stream.

Now there is research to show that we can sufficiently stimulate protein synthesis every 2.5-3 hours for maximal benefit and staying in a positive nitrogen balance. However whether this is done every 2.5 hours or 3.5 hours or 4 hours isn’t in the grand scheme of things matter much to most of us.

what does matter a hell of a lot more is the ability to digest our foods and not over working or backing up our digestive systems.

I am very big on eating to appetite, being in tune with your body and its signs of hunger or the ability to eat again and using foods that our body can process quickly to speed up this process and thus making us more hungry.
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Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hilly are you aware of any bodybuilders who just eat by hunger and don’t follow specific macros? I know that serge nubret was a 2 meals a day man. I myself am having digestive issues so I’m trying to use a more instinctive approach only eating when hungry and lowering portion sizes as my gut is fucked from years of force feeding and I’m always bloated even on an empty stomach.

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Using your common sense and knowledge of the following

foods you like and look forward to eating – this immediately increases appetite and sets our body up on the path to digest food.

Foods you know you can eat a lot of and not get full – for me sushi, jasmine rice, certain gluten free cereals, ground rice, smoothies, etc

Foods you know your body digests well and doesn’t cause any digestion issues or gas.

For me I want things that I enjoy, take up the least amount of room on my plate/bowel – don’t give me gas or bloat.

I do the following

Fruit/egg white smoothy – fresh pineapple, frozen berries, egg whites, EAA flavoured powder, maple syrup – 55p, 40c

150-180g gluten free honey flakes – gives me 120-150g carbs

use rice milk – each 100ml has around 8-10g carbs (much more than other dairy free milks) and digest great – 250ml 20-25g

Im ready to eat again in terms of hunger/bloat etc 90-120 minutes later.
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Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

How does the rice milk taste mate? I use almond milk but always looking to take in more carbs lol

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Been using neuro pharma since 2015 and it’s the best I’ve used. No pip at all, accurately dosed compounds it’s a winner in my eyes used it off season and in prep and it served me very well.

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If rdl is causing pain then bin it. Plenty other exercises to do here – seated leg curls, single leg curls (can be done on a leg extension if you don’t have a single ham curl machine.) high stance leg press. Try supersets with these and the hams will be fried.

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Just tag them onto the end of each session, my arms and calves are lagging so I just smash them every other day and they seem to be responding.

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You’re not going to add tissue at this stage so just play it safe and chase the pump. I honestly think going super heavy at the end of a prep is asking for trouble.

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Use whatever gear works for you, Jordan did a video on this. Off season it really doesn’t matter. Old school approach would be the tried and tested test deca and an oral such as dbol or anadrol if you can hack it. I’ve always wanted to do test and primo but it’s an expensive compound and supposedly a painful shot.

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Fruit juice, apple or cranberry. I know Eddie hall loves his cranberry juice for quick carbs.

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James apologies if this has been answered before and if this is too private a question then please ignore but how do support yourself as a bodybuilder do you work or as a pro do you receive an income from sponsors etc? Not being nosey just genuinely wonder how pros have money for food etc?

Cheers

combo of things my man.. sponsor’s I selling programs and am involved with kings gym financially too. I founded the gym in 2016 and work closely with them
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http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

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I was wondering if you had a part in that gym as you seem to live there lol. Place looks amazing you should open one in Scotland haha.