[Nathaniel]

Just cos you ran a deload 4 weeks ago doesn’t mean you definitely don’t needs other one. But also, it can be an issue of not enough calories and / or not enough sleep. Youre 21 , if I was you I’d eat more and fuel the hard training, get some naps on the day and see if this helps, if not, take a deload

Also what do you recommend in terms of training programming ?[/quote]
I’d still stick with upper lower , increase calories eat up and just keep lifting heavy . If tired just have some pre workout and when you feel battered take a rest day . You are still young . Don’t stress about the minor detail when this far into training

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[Nathaniel]

Would recommend getting oh mega in there and heart care .

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[Nathaniel]

A busy day at pca show today

2 x first places and 1 x third so a good day out

Early start this morning up and doing cardio to get it done . Weight was 117.8kg today

Hunger has been higher today but as been busy with the clients competing haven’t struggled

Tomorrow check in again for me and shoulder / chest session

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[Nathaniel]

Headed to Crayfords gym today to train back and catch up with a client

Session battered me but was a solid session

3 Clients competing tomorrow in the pca london show , so early start for me to get cardio ticked off before driving there

All food prepped tonight ahead of tomorrow so no meals will be missed and should hit steps pretty comfy

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[Nathaniel]

Hello, everyday I walk between 22000-25000 step. What do you suggest for me?

Everyday ? For work purposes or out of choice

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[Nathaniel]

I’d drop the fats down a touch and increase steps to start as will be less taxing than adding more direct cardio

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[Nathaniel]

If not recovering on fb then need more rest between . Change to upper lower

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[Nathaniel]

Check in today and a few adjustments made

Clen taken down to 40mcg from 160mcg (different method to what I’ve used in the past )

Tren a added in at 200mg per week

Food reduced

Current cycle
1.2g mast e per week
600mg test e per week
200mg tren a per week
50mg var daily
T3 37.5mch daily
T4 150mcg daily
Clen 40mcg
Proviron 25mg daily
Metformin 500mg daily
40mg telmatarsan daily
250mg l carnitine pre cardio and pre workout
5iu nova pre and post workout

Calories on training day
3731
P:340
F37
C498

Rest day
3279
P327
F36
C401

40 mins cardio daily
8k steps daily

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[Nathaniel]

If activity is lower on rest days then would run lower calories than on a training day .

I’ve always personally ran the same calories on a rest day and a training day until later stages of the diet to use as a tool

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[Nathaniel]

I agree just track everything and try to get the protein from complete proteins

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[Nathaniel]

Weight still sitting at 118.4 after a rest day yesterday

Cardio got ticked off this morning 40 mins on the stairs

Couldn’t remember if I took my clen so through an extra on in just incase

Shoulders and chest session going down today

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[Nathaniel]

I agree here , food and training hard are going to the foundation of your growth not pushing gear up higher than needed too quickly

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[Nathaniel]

Never heard of either of those . Rohm , medtech are gtg

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[Nathaniel]

Rest day for me today

Weight still down at 118.4

Todays tasks will be client check ins , cardio and a haircut

If I get time for a nap I will take it

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[Nathaniel]

No difference with the creatine , I use 1g per kg body weight with my clients

Per 10kg*

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