[Nathan]

298.4lbs today a little bump up again on NTD from Hilly whos very happy with pics and how things are running

Great lower session today – took some progressions across the board again today. Hack squat felt better again. I tried 1 set pendulum but felt a little alien I much prefer the Hack and leg press.

Rets day tomorrow and peaking a client for his show. Then upper on sunday. Should get to spend some nice time with the girls each afternoon too

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[Nathan]

Thanks bud 🙂 what COR flavour is the go to at the minute?

The new caramel creme is legit!!

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[Nathan]

Yes, it changes it, but I wouldn’t try to time it

Oral Anadrol absorbs fast and peaks within a few hours, so your 3 hour window makes sense. Injected in oil, it releases more slowly, so you get a later, flatter peak, You can’t line it up with training the way you can with the oral.

treat it like a daily background dose and compare how you feel against the oral over a week or two. Id just do my shot in the AM with my other injectables

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[Nathan]

Whats the diet looking like now mate on a TD?

Training day

Meal 1 – 50g cooked prep king chicken + 250ml egg whites + 2 whole eggs + 120g raw weight rice + 150g veg of choice – 100kcal from fruit of choice – 1 x Insure

Meal 2 – 300g cooked weight prawns or 175g cooked weight prep king chicken + 120g raw weight rice + 10g extra virgin olive oil and 150g veg of choice – 100g banana

Peri workout – 250mcg IGF and 5iu Humalog – 30 minutes pre workout done subq

Pre workout – 20g EAA, 50g carb powder, 5g creatine, 5g Taurine diluted in 1L water – 1g sea salt – drink on way to gym

Intra workout – 50g carb powder in 1-1.5L water – to be drank as you train

Meal 3 – 60g protein from iso pro with 125g COR + 40g dates plus 75g carbs of your choice low fat option

Meal 4 – 250g raw weight 5% beef + 500g raw weight potato + 150g veg/salad + 200g fresh pineapple – 1 x Insure

Meal 5 – 300g 0% greek yogurt, 10g manuka honey and either 20g dark chocolate or 20g natural cashew/almond butter with 150g berries of choice plus 80g carbs from your choice low fat option – 1 x Insure

Rest day

On waking – ½ lemon in hot water with 1 tablespoon natural apple cider viniger with mother and 10g L glutamine mixed with some cordial and a teaspoon Pysyllium husk/Benefibre if having issues going to the toilet regularly

Meal 1 – 50g cooked prep king chicken + 250ml egg whites + 2 whole eggs +75g raw weight rice/rice pudding/Cor plus 10g macadamia nut oil and veg of choice – 100kcal from fruit of choice – 1 x Insure

Meal 2 – 300g cooked prawns or 175g prep king chicken + 75g raw weight rice + 150g evggies + 10g extra virgin olive or mac nut oil + 100g berries

Meal 3 – 60g protein from whey with 100g COR, 20g dark chocolate or 20g natural cashew/almond butter plus 100g kcal from fruit of choice

Meal 4 – 260g raw weight salmon + 500g raw weight potato plus 200g fresh pineapple – 1 x Insure

Meal 5 – 300g 0% greek yogurt, 20g manuka honey and either 20g dark chocolate or 20g natural cashew/almond butter with 150g berries of choice plus 25g protein from isolate plus 50g carbs from your choice low fat option – 1 x Insure

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[Nathan]

300lbs this AM so 4lbs down from a better sleep and a good session yesterday. Todays upper was immense a really solid session

Cardio & steps done – just about to have meal 4 and do Effies food before she gets settle for bed.

rest day tomorrow then I will train lower Friday as I have Toby for physio at be modified – I will then get my upper session in Saturday afternoon or Sunday when Pheebs is at a birthday party as I have clients on stage Saturday in Italy so will be at the laptop working until they are done

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[Nathan]

Welcome bud!! But I echo what the guys have said makes complete sense to run fully body twice per week

Heavy lower, light upper
Heavy upper, light lower

in terms of rep ranges then you are covering all bases for me there

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[Nathan]

Busy day today feel alot fresher BW has shot up. fair amount probably some inflammation and stress aswell as poor sleep – off the back of a food increase also I expect to be back to around 300lbs by mid week was 304lbs this AM

Great lower and arms session locally today though felt really really good again and the left quad is defo returning

Depending how busy Pheebs is tomorrow I may get in for upper Ideally I would like to train again tomorrow but see what daddy day care is saying

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[Nathan]

Not the most ideal start to the week…..I ended up in A & E at 10:30pm sunday night after show day at derby which was a log day as it was over running by like 2 hours.

Had a client win and a 3rd place also so a good day for the team.

But then I got home and went to the loo and ended up having a big haemorrhage from an internal pile that came out and ruptured. The toilet was literally full of blood and it was dripping dripping down my leg – my shorts were soaked through went to A & E but it was a 6 hour wait minimum. I have ended of seeing a doctor/surgeon today for a full examination and a prostrate check (not pleasant and painful) but no surgery required as it had already started healing. Thery popped it back in and applied cortirisng cream, cleaned it and I have got some medication for pain, and keeping stools oft for a couple of weeks

If it happens again in the next couple of weeks it will require surgery.

So yeh no training today and not much sleep last night so tomorrow should be a better day being back into routine

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[Nathan]

As Clare said what is the issue…..

But on the other note yes you can 100% grow legs with leg extensions and leg press variations. Thats all I did for years, same as Sasan I believe and there both our strongest body parts

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[Nathan]

Rest day today but feels like its been non stop!

up check ins for prep clients, cardio, then walked to the butchers with effie and the dogs, looked after effie whilst pheebs had posing clients, food shop, tip run, food prep, more work

Just about to settle down and cook me and pheebs last meal now whilst she is at the gym and effie has gone down finally!!

Show day tomorrow at derby for 2 clients then back to it on Monday for another big week

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[Nathan]

clare nailed it

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[Nathan]

Push today as I trained pull with a client this week back to upper/lower next week.

Session was mega after a long day at the laptop – 20+ check ins today just semt to be a very busy day.

Check in day for me 297.4lbs this AM and a very good look – Hilly is happy so we have increased food a touch across both days

Performance and look both stepping forward nicely

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[Nathan]

297.4lbs this am post rest day.

Cardio and steps done today, and a mega lower & arms session 7 sets for biceps and triceps as supersets

Cable step ups x 3

Hack squat – first in 2 years (buzzing) x 2

Split squat x 3

Leg extension x 2

Leg press x 2

Abductors x 2

Mega session and a big step forward with confidence on my knee

(sorry this didnt post)

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[Nathan]

If you have managed your off season well and your not too soft then I think 20-24 weeks including a 6-8 week pre prep phase is adequate time to get stage lean.

But its very very person dependant. Natural or enhanced? Mentally for me anything longer than this starts taking a toll on the body and mind. Then you start resenting the fact your in prep. So be as efficient with your time as possible for me

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[Nathan]

Morning guys 298.4lbs this AM bodyweight holding steady between 298-299lbs daily now. Digestion is good, very hungry for all meals. Training performance is good, sleep is improving and Im still loving the proess.

Session with a client and in person yesterday full pull session.

Rest day and podcast today – boxed 6 check ins off this AM just going to do cardio for the next block comes in.

Lower & arms tomorrow and then a show weekend again this weekend with just 2 competing at the PCA UK in Derby. Both mens physique guys on late in the evening. Still undecided on weather Im going to be there for the show of not yet. Its local so I may travel down in the afternoon to the show

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