[Nathan]

What is your current cycle and ratio. Even though you say your E2 is in “perfect range” what does this look like. Because I feel best when my E2 is around 250 n/mol which is considered high. So whats perfect on paper obviously isn’t perfect from a psychological standpoint.

I think its having a play around with your stack and compounds and find the right ratios if everything else in your life is in a good place.

You could swap Primo for Mast and trial this. But a little more info on your cycle and hormone panel and also current body composition would be great

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[Nathan]

Wishing everyone an early Happy New Year whatever your doing!

All the best for 2024 health, happiness, and success in whatever you do.

2nd rest day today. Feel alot better than yesterday fatigue wise, Had another great sleep. @nd day of no cardio just taken the dogs out for an hour which was around 7k steps. Going for a meal tonight with JB and Kamara to turkish grill then another early night probably wont see the new year in.

Ready to hit Monday and the new year in style with posterior at be Modified!

326lbs on wake and holding

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[Nathan]

This could be a few things bud. I wouldn’t pull cardio as movement will aid in appetite and digestion.

What time do you wake and sleep? Are you spacing your meals evenly? Have you a solid routine for meal timings, steps?

What’s stress and sleep like?

The guys have also mentioned digestion aids. But for me it could be something routine based. The food set up looks solid. Not a lot of micro nutrients in there from fruit or veggies?

You could make some easy food source swaps for a pallet change as long as digestion allows too

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[Nathan]

Evening guys!

Yesterday was pull & biceps baseline volume resetting all lifts ready to start my off season meso with RP strength app. Very solid session. Legs was due today but I’ve been battling a cold in the background all week and thought I’d shaken it but I woke up smashed today. Resting heart rate was the highest it has been in months and my sleep was very poor. So 2 days rest taken ready to start a fresh week on the new year.

326lbs holding now since the food and AAS bump.

Really looking forward to having a very productive year

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[Nathan]

Rest day today and much needed. Cardio & dog walk dusted then I went to meet my mate for breakfast. Which was my normal breakfast 3 poached eggs 4 bacon medallions 4 toast and 150g fruit

2 client consults today and a new set up, been nice not having too many checking this week until the mayhem starts in January!

Pull and biceps tomorrow! Looking forward to getting back in the gym

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[Nathan]

Fully agreed with the guys above here, 1:1 ratio assess how you feel. And adjust accordingly from there bud

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[Nathan]

Evening guys!

Push for me today at muscle performance popped over to see Kam and JB and hit a session there. Will be back into my normal training routine from next week.

Check in with Cal today at 324lbs we are happy with the look but there’s room for a touch more food and drugs so good has been pushed up on both days

TD
926g carb
365g protein
88g fat

NTD
739g carb
361g protein
76g fat

Stack from Monday moves to

700mg Test cyp
1050mg primo

All other bits remain the same.

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[Nathan]

Hope everyone had a fantastic day yesterday with loved ones!

Back at it today, Cardio dog walk and posterior boxed off!

Great session went as follows:-

seated calves x 3
SA pulldown x 2
SLDL x 1
TBAR fro floor x 2
lying ham x 2
upper back row x 2
SA row x 2
Upper-back pulldown x 2
SA bicep curl x 3

Back home to chill for the evening. Back to it as usual. Have a few things planned up to the new year but will be in as normal routine as possible!

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[Nathan]

Merry Xmas eve!

Yesterday was arm day…..Yes I have an arm day now as recovery has allowed for this session without taxing me too much and its an area I need to keep bringing up. I would have a 2nd push day in but with my limiations of the shoulder a 2nd push day impacts things a little too much.

cross body extensions x 3
SA preacher x 3
tricep push down x 3
standing SA concentration curl x 3
SA extension x 3
SA high curl x 3
seated Y raise x 3
seated front raise x 3
abs x 6 sets

Went to do some last minute Xmas shopping at meadowhall. Think I have pulled it off. Just picked a couple of bits up for Pheebs and booked an appointment with Apple business for new laptops in the New year.

Then it was home to chill and watch the boxing.

A little lay in today until 7:30am, then its was cardio and dog walk. Few bits to tidy up on the laptop. Then off to drop some prezzies off with family. All meals will be eaten as normal today. Maybe swap one meal for something with Pheebs later if we fancy.

Have a great Xmas guys!

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[Nathan]

Leg day today….great session ran a de volume as I started to feel a little under the weather yesterday so didn’t want to trash myself for Xmas.

Calf tri set – 3 sets
Ham curl – 2 sets
Hip press – 1 set
Hack squat – 1 set
Leg extension – 2 sets
Glute ham hyper – 2 sets

Really solid session and looking forward to getting stuck in to 2024

On an other note MRI results are back grade 2a tear under 7cm and 2.5xm in the lateral delt. And moderate arthritis on the humeral head.

It is what it is. It’s about managing it. The tear will recover pretty quick. The arthritis is something I will just manage.

We crack on.

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[Nathan]

In person check in with Cal today. Post pull & biceps great session.

Then I have been to meet the lads. Old college football team, for some pizza. I came home earlier as I started to feel rough. Cold and flu symptoms. Had some first defence and lemsip. Hopefully a decent sleep will sort me out.

Should be legs tomorrow and then rest until after Xmas last see how we go!

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[Nathan]

The guys have covered this perfectly. For me I have fruit with most of my meals regardless for micronutrient benefits, taste and enjoyment, digestion benefits.

When your main carb source is nearly maxed out for example 150g dry weight rice which will equate to 450g+ cooked weight per meal, adding another 25g dry weight rice will more than likely cause digestion and appetite issues and have a compounding affect very quickly.

Adding in things like squares bars, honey, raisins, jam, fruit juice is an easier way to add carbs than more rice

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[Nathan]

Hey Nathan, are you still using raw pharma for everything?

Yes buddy I am

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[Nathan]

Rest day today

Had a little lay in today. 7:30am as I was smashed so a solid 8 hours and felt so much better for it.

Cardio and then a trip to the barbers after my check ins were finished

Then I’ve been for an MRI on my shoulder which was a very uncomfortable experience. Like being in a claustrophobic sauna, doing a walk squat for 45 mins. I had a right sweat on.

Should have the results in 48 hours! See what the crack is. Back in for pull & biceps tomorrow

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[Nathan]

Working in the higher rep ranges for some of your work will be a massive benefit just as the lower rep work

Get strong across all ranges of you can get really strong in the 20+ ranges especially on legs. Trust me they will grow

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