[Nathaniel]

Busy day yesterday

Contacted doctors as have been getting sensitive skin which feels like sunburnt but their answer was it will go on its own luckily today it has started to subside as was getting pretty painful

Check in yesterday saw a few changes to macros

Reduction of 175g carbs and 10g fat so we are ready to load into peak week which will start Sunday

Steps still at 8k

Later leg session yesterday also as had tattoo done for most day but eveythjng still ticked off , steps food training ect

Cycle remains the same will add in some halo tomorrow at 40mg

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[Nathaniel]

So here we go 13 days until Next show day

Chest and arms was on the cards for training today

Woke up around 5:30am but felt like hadn’t really slept all night which resulted in having to take a nap around 8am

Session went as follows

chest press plate loaded 3 sets 61

-12 reps

Pec dec fly 1 set 15-20 reps

Tricep rope pushdown 2 sets 12-20 reps

Db standing bicep curl supersetted with hammer db curls 2 sets 8-15 reps

Plate loaded dips 2 sets 15-20 reps

Abs

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[Nathaniel]

Today was a rest day which is usually a family day so took a trip to peppa pig world.

Food was the same today as it has been I don’t ever tend to do lower food on rest days.

Feeling extremely fatigued past couple days, but checking in on Tuesday so will see what adjustments will be made

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[Nathaniel]

Weight this morning sitting at 249 lbs.

Plan today is to hit a heavy leg session with some delt work and look over a couple clients who are competing over the coming weeks

Training this close to a show aims to stay as normal as possible, always aim not to let strength dip closer to show even if energy is low.

Leg session looks as follows ;

Leg extension 1 set 20-30 reps

Laying ham curl 2 sets 12-15 reps

Single leg press 2 sets 10-20 reps

Rdls 1 set 8-12 reps

Adductor / abductor superset 1 set 20 reps

Calves 3 sets 12-15 reps

Side raise 2 sets 30 Reps

After every session abs

3 rounds of each 20 reps

Cable crunches + leg raises

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[Nathaniel]

Excited to have you here

Thankyou , smashed your show !

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[Nathaniel]

Hi Nath,

With Portugal in 2 weeks what is the plan going into the show. Are you holding the look now to peak or pushing down more?

Hi mate, the plan post show going into the next is to pretty much hold the look and come in similar to previous showing maybe a tad fuller. Haven’t got to pull anymore bodyfat off now so main thing is feeling less fatigued and fresh

Food has been increased to 4180 kcals from 3300 , steps have been reduced to 8k max per day we will re asses at check in on Tuesday and make adjustments if needed

Current macros

P:270g

C:640g

F:60g

No direct cardio just steps

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[Nathaniel]

Hi Nath

Currently in prep myself so was wondering how low did your carbs get on a rest day during prep? Thank you!

Hi mate

Hope prep is going well for you !

Carbs for me went as low as 270g . My food is the same on training days and rest days have always done it this way

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[Nathaniel]

Just a little update from me and where I’m at so far this season. I competed in a regional qualifier which I won super heavies and took the overall. I then did the pro qualifier couple weeks ago and came 3rd. Of course I’m disappointment but was happy with the look I brought.

The plan of action next is Portugal in 2 weeks time. Will keep the log updated with what training / food ect looks like and the plans going into the show

Anything anyone wants to know, or questions just fire them across

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[Nathaniel]

Super hyped to follow along!!

Anything you’d like to know fire away

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[Nathaniel]

Current training split

Monday – push

Tuesday quads

Wednesday back + delts

Thursday rest

Friday upper

Saturday legs + delts

Sunday rest

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[Nathaniel]

Excited to follow this mate

Cheers mate

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[Nathaniel]

Good Morning Guys! Firstly I’d like to thank Jordan & Corinne for inviting me to be an athlete on the site. Very happy to be part of the team and represent the brand!

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