[Nathaniel]

Be fine in check in bag

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[Nathaniel]

Usual day as routine this morning with work and cardio

Didn’t go to get a coffee pre gym decided to have pre meal at home with drink there

Headed to the gym trained up and then had deep tissue

Tomorrow will rest and take check in again

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[Nathaniel]

Another kg drop this morning upon wake

Checked in and we are flat but pressing on for the glutes to comes in more

Halo got added in from tomorrow at 40mg daily and re check in Friday

Rest day for me today had another posing session at midday and then headed for a haircut coffee and steps

Chilled evening with client plans and meal prep

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[Nathaniel]

250mg test for 16 weeks will be a nice amount of times no need to add in Arimidex see how bloods and you are feeling after 6 weeks

If planning to go back on once you’ve come off I’d recommend cruising

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[Nathaniel]

Sleep was very disrupted last night constantly need to the toilet so felt a little groggy waking up today but nothing major

New low 112kg so 1.9kg drop overnight

Work this morning followed by cardio and steps and coffee

Had meal 2 and hit legs

Evening spent working and finishing off steps

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[Nathaniel]

Checked in this morning after two days of higher food , a little weight spike sitting .6kg up

Cals pulled down slightly today and cardio back in for final push

Hit an upper session and had a really strong session

Tomorrow in for legs

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[Nathaniel]

Test and gh is a good place to start

4-6iu pre bed

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[Nathaniel]

Agree with hilly on this

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[Nathaniel]

Just to clarify when you say PWO fats, do you mean pre-workout or post-workout fats?

Post workout

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[Nathaniel]

Felt a lot fresher upon wake today as last few days have felt abit foggy

Rest day today and another day of higher carbs

Tomorrow will check in and back lower food 2400kls

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[Nathaniel]

Check in day again today

2 day refeed only a small one to top up as flat and then we will drive down

No cardio just steps

Macros

250g p

50g f

500g c

Same again tomorrow

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[Nathaniel]

Rest day today for me

Morning of work then headed to the gym for cardio and a chunk of steps

Home more work then dog walk and school run

Updated diet now

Meal 1 75g oats 55g whey 15g dark choc 150g raspberries

Meal 2 160g chicken breast 70g jasmine rice 200g beetroot

Meal 3 85g cream of rice 45g whey 20g dark choc

Meal 4 150g chicken. 100g peppers

Meal 5 200g potato 150g 5% steak mince 200g mushrooms

Do you use any sauces at the minute?

And how long do you leave between meals[/quote]

Fast for a little in the morning around 5-6 hours then have meal 1 around 11am will then eat pre meal around 3 hours later

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[Nathaniel]

Rest day today for me

Morning of work then headed to the gym for cardio and a chunk of steps

Home more work then dog walk and school run

Updated diet now

Meal 1 75g oats 55g whey 15g dark choc 150g raspberries

Meal 2 160g chicken breast 70g jasmine rice 200g beetroot

Meal 3 85g cream of rice 45g whey 20g dark choc

Meal 4 150g chicken. 100g peppers

Meal 5 200g potato 150g 5% steak mince 200g mushrooms

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[Nathaniel]

Hows the diet looking now after the drop buddy? How are you feeling now?

Will post diet below

Feel a little bit more fatigued but nothing major feel very good apart from that

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[Nathaniel]

I would just put all pre bed

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