[Nathaniel]

Agree with hilly also

Track your food and make decisions based off the body’s response

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[Nathaniel]

today was the 2bros British finals and was there supporting clients also with the TBJP team

Train arms at ultraflex during the gap as had enough time

Solid pump

4 hour drive home so I am ready to sleep

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[Nathaniel]

I agree with kamara

Usually 1-2g salt per meal depending on your size

I aim for 12g per day

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[Nathaniel]

I’ve had the same issue before . I’d swap for cream of rice and then re introduce in small volumes later on again

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[Nathaniel]

Check in today and a few little changes

Cardio take to 45 mins 5 x per week now

Test e out and test p in at 500mg per week
Tren a to 300mg per week

Adex e.o.d

Just landed in Rotherham ahead of tomorrow British

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[Nathaniel]

New low this morning of 115.7kg

40 mins fasted cardio hit

Shoulders and chest hit today , felt a dip in strength but not too worried about that as to be expected some sessions

Massage tonight on legs

Check in tomorrow then travel upto Rotherham

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[Nathaniel]

I would add in green superfood or veggie might , keep the fibre topped up .

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[Nathaniel]

Aslong as digestion feels fine with the protein then I don’t see any issues with that amount .

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[Nathaniel]

Hi Alex, in terms of supplements I would definitely add in our new TBJP Multivitamin ‘The One’ that would be a great new addition. If you feel you need to add in another meal before bed then definitely do so, but I would have something light maybe a ProFat meal such as a clear whey/ whey iso pro with some nut butter maybe or a light salmon and veg meal. Otherwise the diet looks great plenty of fruit which I always like to see looks very balanced!

Would the multivitamin still be beneficial even though my vitamin intake is good through my diet alone. Was also debating getting a sleep aid, omega 3, d3 and k2 and perhaps a magnesium suplement but according to the cronometer its mostly fine, cheers

[/quote]
Would deffo be a benefit especially when training hard body will warrant to use of more

I would add in oh mega , insure with last meal of the day . Vit d and k2

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[Nathaniel]

So coming out of a dieting phase in terms of calories I would increase training day by 500kls and rest days around 400kls . See how weight settles and adjust weekly from there

PEDs I would run test where it is and taper off the clen t3 and t4 over the next 3-4 weeks

Blood work is going to be most important at this time

Cardio drop to 5 x per week

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[Nathaniel]

Rest day today for me

No cardio today just 12k steps

Few little diet changes today

Training day food down to 3495 calories and rest days to 3050 calories

Yes calories are getting low for me but the goal is to be peeled and will do whatever needs be to get there

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[Nathaniel]

Legs absolutely smoked today

No cardio this morning for me just 12k steps

A few drop sets were added into the leg press and hack squats today as Adductor a litttle bit iffy so can’t go max weight

Regardless session was hit and will be feeling it tomorrow

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[Nathaniel]

Take all supps in suitcase
Protein , cream of rice oats are going to be best option for you to take . Once you get there go to a shop . Know you macros you are eating and track your food .

If you want to keep progressing you will find a way to make it work with food jus takes a little planning first

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[Nathaniel]

Yeah I agree with Jordan here

Start on arms as you want. To put most into those

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Very solid session today pump was insane and strength was flying

Sitting back at my lowest this morning 116kg

Massage done pre gym so this may have helped (will make it a weekly thing )

Hunger post training was high but now just rest and a few steps to complete this evening

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