[Nathan]

For some reason yesterdays update didnt post, but was still there….So its a double post!

Todays I was 324lbs on the dit after the high day which was 2.8lbs up from double burger and fries Thursday and 900g carb friday

Arms and delts on the menu after cardio and then some garden work which had me at bout 15k steps and my back feels like Ive trained it for 3 weeks straight lol!

Nice day though and got the back looking spruce up for summer. Rest day tomorrow which is well needed. But plenty of client work to box off with in person check ins and some clients who are entering peak week

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[Nathan]

last night we ran double burger and fries and I was up 2lbs this Am 323.2lbs followed by a high day 900g carb in for legs. Awesome session. Really good session in terms of performance and recovery between sets.

Im getting fitter as bodyweight is coming down. Session went as follows:-

Abs superset x 3
adductors x 1 rest pause
lying ham x 2
leg extension x 2
leg press x 1
hack squat x 1
SL leg press x 2
SL ham curl x 1

got home and jetwashed the decking and patio to get my steps in. And pheebs has me in the garden tomorrow too

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[Nathan]

I prefer adex….with clients “if needed” I generally start with 0.5mg eod for a week, then taper up to 0.5mg daily to find the look.

As Jordan says if you overcook it and flatten off too much, and food + orals aren’t bringing that fullness back you can pull back on the adex and allow E2 to come back up a touch to regain some fullness. This is where tamoxifen would have a nice place as a serm to keep the nice hard dry look but regain some fullness from oestrogen elevating

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[Nathan]

Pull and in person with cal today. Ordered a feed tonight as I’d dropped again to 321.2lbs this AM

Flattened off a touch so we are running blood this weekend and if all good we will hit the button on prep and get androgen load back up.

Great session still nice walk this evening with the dogs started listening to a new audiobook and really like it.

Also ordered a new book to read before bed on prep. Which I’m looking forward to get stuck into

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[Nathan]

Evening guys!

Very busy day today…..Up at 5:30 for client work. Athlete check ins and a new starter set up. Cardio done then back to a work block for check ins before sports massage and steps.

Barbers for my hair & beard then back home. Me and Pheebs cleared the back garden and went to B & Q to buy a few bits to spruce things up on the patio and decking for summer. On the way we saw a sausage dog cross the road no collar so stopped and went to say hello. He was very friendly we picked him up and drove round for half an hour to see if anyone was looking for him. We put in the local facebook group and a few people recognised him from the next village but couldn’t get hold of the owner. So we took him to the local vets had his chip scanned and his owner came to collect. He was so thankful

Just finished off jet washing the patio and decking stage one. It needs another jet wash and clean this weekend before we stain and paint it all.

But easily boxed my steps off being a little more active.

New low today of 322.2lbs which I could tell was going to be the case with yesterdays visuals!

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[Nathan]

Solid push session today after a new low and that was after a free meal last night. Resulting in a nice look today.

Straight from the gym I went to record a podcast with Finn and Reece 2 top young bodybuilders and coaches. Which was very enjoyable

Back home for my last meal and rest day tomorrow. Couple of new starters to get set up and check ins to see work through busy rest day as always

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[Nathan]

Get absolutely peeled. And the diuretic use needs to be minimal

I personally don’t like dyazide with clients or myself.

But I have had really good results with peak max and aldactone at a low dose. As long as your peeled and your full, hydrated and electrolyte balance is controlled

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[Nathan]

This is pretty simple for me. Adjust the stack design as Kuba states.

Then run bloods. Assess the response and go from there buddy

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[Nathan]

Evening guys! Few days with not posting due to a very busy weekend this weekend

Guest posed on Saturday at the 2bros show 3 hours either way drive

PCA show Sunday with a client 2.5 hours each way

Aswell as doing my cardio and steps and 2 dog walks daily

So was a longggghh weekend and pheebs has been away.

I take for granted how much she does in the house. I’d be useless without her. She makes a lot of things possible especially when client work is busy as it is currently!

I had a bit of a wobble yesterday as I had some issues with my pec. It’s stemming from my shoulder issue. I have got some atrophy on the right hand side which I notice. And I don’t know if I had a reaction to an L-carnitine shot but I had a some inflammation at the bottom of my chest/top of my abs very watery and my pec looked like it had moved across from the inside and my head fell off.

Went in for sports therapy this AM and had it worked on its a lot better in terms of visually there’s no pain at all. Just abit of a mental breakdown 😂

But great session today posterior went down! And very happy with performance. Getting bloods done next week. And then once they are cleared by cal I’m itching to get going with prep!

Regardless of my slight niggles I’m looking forward to getting peeled and being the best version of me.

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[Nathan]

Back delts & arms today as my 4th and final session. Session was very good and strength holding very well.

SA pulldown x 2
T-BAR row x 2
SA row x 2
prime pulldown x 2
rear delt x 2
side delt x 2
bicep x 4
tricep x 4
abs x 4

Guest posing tomorrow at the 2bros show which should be fun. Ive put a routine together in 2 days so I hope I dont fuck it up. I will run through another few times tonight and tomorrow AM and I should be sweet.

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[Nathan]

Nathan I see you’re eating protein @ roughly 1g/lb of bodyweight, do you prescribe this to your clients as well? I favor this lower amount rather than 1.5g/lb but after years of excessive protein intake my mind has a difficult time adhering to it. Curious to your thoughts on it, seems to still be very prevalent in the industry to shoot for very high protein goals.

Hey bud its very person dependant I usually feel best on around 350-400g protein total. I have pushed it a little higher before but digestion seems to suffer alongside 1000g + carbs a day when in an offseason.

Currently this is very comfortable at 200g meat portions, 250g fish portions, 50g whey isolate portions. As calories come down from Carbs and fats in prep protein may increase a touch. But I wont need to go super low I dont think!

Client dependant is usually 1-1.25g sometimes a touch higher dependant on the individual and how they respond. It’s finding what works for you personally and how you respond buddy.

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[Nathan]

Legs today and a fantastic session….

Standing calves x 4
Lying ham curl x 2
Leg extension x 2
Leg press x 1
Belt squat x 1
SL leg press x 2
SL ham curl x 1

One of the best sessions again. Performance held again nicely. Adjusted volume a touch which was perfect 👌

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[Nathan]

Rest day today guys. Cardio dusted and whipped a routine up this morning with Pheebs for my guest posing Saturday. Im a little rusty so a few runs through over next 2 mornings should have me being able to wing it!

Sports massage and a 20 mins walk on the treadmill. Finished off client work and then taken the dog out for an evening walk.

Appetite really kicked in today and I have actually been very ready for every meal!!

Legs tomorrow and then Pull friday before guest pose on saturday and PCA show Sunday!

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[Nathan]

Hey bud I have a few clients who train at 6am

I always programme them something carb heavy the night before with some added fats

Oats, whey iso, fruit, nut butter

Then if you have an hour to
Digest your food before your training COR is very easy to digest and won’t sit heavy at all.

COR, banana, whey iso, maybe add a little 85% dark chocolate

Intra carb as you are. Which should see you through for 45-60 mins then have a decent whole food meal as Clare states

Post workout – lean protein source, easy to digest carb source this can be literally anything that sits well

Chicken, turkey, lean beef, prawns,
Rice, bread/bagels
Fruit
Rice based cereals

Just some ideas buddy

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[Nathan]

Interested to follow along big man. Great showing this season. Buzzing to see the rebound.

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