[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

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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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[Nathaniel]

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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[Nathaniel]

I would just wait until your back , utilise food and training post prep . You’ll see better progress if using it once back

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[Nathaniel]

If happy with the look and dropping at a nice rate then keep things where they are , if wanting to pull off more in the next two weeks then dig into the deficit steeper . Bring training carbs down and fats on rest day a touch

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[Nathaniel]

Have you gone cold turkey after holiday ?

Your not always going to be motivated , but if you want to see change you’ve just got to get it done

I would put trt dosage back in , tidy up the diet and get a routine back in place

Once the changes start coming the motivation will pick up but also get your bloods done

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[Nathaniel]

Hit a back session yesterday and then headed upto Cheltenham as have client in pca show

Not as much as a pump as I thought would have from the offplan but condition has improved and look tighter

Weight sitting at 117.5kg now

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[Nathaniel]

Few little changes to yesterdays check in

Legs were feeling battered so cardio has been pulled down to 5 x per week with 7k steps these days on the days no cardio 12k steps

Winstrol in at 50mg per day
Clen back to 80mcg

Offplan. Meal last night

Baseline diet remains the same

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[Nathaniel]

I would run it 2 on 1 off 3 on 1 off

Chest delts
Legs
Rest
Shoulder chest
Arms
Back
Rest

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[Nathaniel]

Another drop this morning for me

Legs feel battered today and very heavy so been a bit of a slog today , but always get days like this on prep

Not the best pump on the gym but that’s fine all numbers held and increased on a few exercises

Deep tissue massage tonight so should help

Check in tomorrow to see what changes need to be made

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