[Ellis]

If you look well, You should be able to get hold of primo.. albeit sellers are limiting it to 2 per person

Yeah, one of my suppliers is selling 2x per person but if I’m going to start a prep, I want to know I won’t run out

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

Roger that 😅

I’ll just tell the Mrs that primo comes in an orange oil these days 👀

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

This is huge! You’ll have a whale of a time man, it’s gonna feel so surreal, but so deserved 🙏

Sorry if you’ve touched on this before, but could you explain how you feel on DHB vs Tren? I’ve also stayed away from Tren for the past few years and don’t get on well with NPP due to the same psychological/neurological reasons. I’ve heard DHB touted as super toxic, but then so is everything else to some degree 😂 Just interested to hear your feedback as it’s not often a compound you see utilised.

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

Do it man! Obviously it’s tactical to pull prep, recover and do your first off season as a pro, but you’re someone who enjoys competing. You’ve done the prep, do the pro show for the fun of it!

Congratulations again buddy!

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

Nice to see someone like yourself talk about the importance of time off and being able to enjoy yourself. Looks like you went to Costa Adeje the day I came back. It rained the whole week I was there so you chose well 😂

Looking forward to seeing your first prep as a pro bud

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

Glad you’re back to logging Jordan. I love how you document walking the line of recovery. Do you ever begin a session and after a couple of movements realise you are still under-recovered enough for it to be productive?

And if so, do you generally crack on with the session and adjust the set up after, or would you park it there and re-approach it the next day for example?

I occasionally find that even if I feel fresh entering a session, after an exercise or two, I can feel I could have done with one extra day’s rest and it pisses me off that I have to have a sub optimal workout haha

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

Hi Nathan, lovely to see you’re covering this post show period, it’s one that can be more mentally tough than prep itself sometimes.

The look was incredible and you bring something unique to the stage that you can be proud of. I’d be interested to know what the judges feedback was for you and Cal to take away and work on?

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

So here we are, thick of the off-season for me now. I’m not an off-season guy. I like to stay lean yes, but moreover it’s a case of discomfort. Not the kind of discomfort where you’re not hungry and you still have to eat, that’s a given at some point, but the discomfort when my auto-immune condition kicks in and fights back.

Unfortunately this was bound to happen at some point and to be honest this is the longest I’ve gone in an off-season setting without a ‘flare up’, but essentially my body will react to accumulated stress by shutting down my digestion HARD. This results in extreme bloating, cramping, constipation, bleeding, fatigue, the list goes on.

I’m not here to complain, in fact I don’t like to be ‘that guy with the condition’ but sometimes I think it’s interesting to share so we can learn and so that others that may be suffering can see something that’s relatable and not be too discouraged with their own obstacles they have to overcome.

This is one of the reasons why I decided to step away from competing a few years back. I needed more size, so I needed to eat more food, and I knew that would be a problem.

But I’ve committed to this come back, and I know my body better than I ever have. This is going to have to be a dance, a delicate practice of push and pull.

On the upside the look is where I want it to be. Training is improving, although not so much this week, and surprisingly scale weight is still slowly trending up.

I think I’m out of the woods now with this flare up as I managed my baseline diet in full yesterday (whoop-de-doo)

Unfortunately it still won’t let me attach images, so you’ll have to either use your imagination or visit my insta 😂

The Muscle Archiect - Online Coaching
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Instagram: @the_musclearchitect
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[Ellis]

Yo yo yo!

Here’s a quick update on the last month for anyone interested…

Weight is now up at 105.2kg, over 20lbs up from the start point. It’s held around here for over a week so just letting it sit and marinate before attempting to push a bit harder. Nothing too aggressive though.

Current diet:

P – 328g

C – 762g

F – 90g

Fibre: 65g. Totals: ~5,085 kcals

PEDs:

Test – 525mg

Mast – 480mg

Primo – 480mg

GH – 4iu (2iu on wake, 2iu pre bed)

Lantus – 15iu daily M1

NovoRapid – 8iu TD only (4iu pre, 4iu post)

Telmisartan – 40mg daily

Still nursing torn hamstring and now my adductor is playing up, but apart from that all good 😅 9 weeks left of this push before a short holiday.

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

Hope you have a speedy recovery brother. BPC is a god send!

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

This week has flown, it never fails to amaze me how slowly time goes when you’re on a contest prep. In an offseason the weeks become days.

Back day today, and I think I’ll go with an extra movement today. I’m thinking of pulling the chest supported row out of my 3 row variations, and tagging it in 3rd in the routine, as I feel it in a different part of my compared to conventional t-bar and BB row.

So;

1 working set, 8-12

Shoulder width grip lat pulldowns

90 degree BB rows

Chest supported t-bar rows

SA DB rows

Conventional deadlifts

Decline crunches

Let’s see how this goes. . .

I always feel the opposite, off season always seems to go so slowly for me, but time escapes me on prep 😂 maybe it’s because of the faster progress haha

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

A great day at the MK Classic yesterday, and being called up onstage with Kuba, Jonny McKenna, Max Johnson and Rob Taylor was pretty cool. After which, it was a long drive back up for a night out for my mate’s birthday.

I’m very much now passed the reverse diet phase and in a limbo phase for sure. I’ve never really been here before in 12 years, but I’m using it to socialise a bit more, and to take a break from full throttle BB.

I still eat and breath it, but I need a bit of downtime before I go hard in September when the offseason starts. I think it’s important for me to be honest about that, as we look at those at the top of this game or any sport and just picture them as machines, but the reality is, you’ll burn out quickly. Yeah it took 12 years for me to win my card, but my passion for competing and training is still as good as it was when I started.

I do feel like I’m slowly starting to lock-in, another few weeks and I’ll be there!

Have a great week guys!

Nice to hear that mate! There needs to be room for life and bodybuilding and just like anything in life balance comes from times of focus and times of relaxation. Thanks for sharing!

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

Just curious Nath, how long has this cycle been for you, minus the few weeks you did at 300?

Are you of the opinion that if bloods are good then you’re happy to keep pushing?

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

Little bit off topic maybe. But I’m quitting vaping this week coming. I’ve done it for nearly 2 years now mainly because of prep but it deffo has a negative effect on my appetite when trying to eat like now so that aswell as I want to obviously not smoke/vape for the health reasons too. So taking the first step and quitting next week … wish me luck 🙏

Semaglutide instead of vape for next prep? haha!

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect

[Ellis]

Hey man, it’s been a while so I’ve just been catching up on your recent posts. How are you feeling now after the crash, thank god you’re okay and your family weren’t with you 🙏

The Muscle Archiect - Online Coaching
www.themusclearchitect.com
Instagram: @the_musclearchitect
YouTube: Ellis Quarterman - @TheMuscleArchitect