[Nathan]

Hey. Any reason for the coconut oil instead of olive oil? Is it only personal preference? I wonder if coconut oil has any benefits over olive. Thanks 🙂🫶

Hey bud this is just personal preference on taste…..for the amount I use theres not a massive difference. I use mac nut oil, walnut oil, extra virgin olive oil I have them all in my cupboard depends on what I fancy.

Coconut oil contains MCT’s which can be absorbed efficiently and used as energy. Its transported to the liver quickly. It’s primarily a saturated fat.

EV olive oil is mono unsaturated considered a more healthy fat….with research showing it can improve cholesterol, heart health, reduce inflammation etc.

both can be used pretty well as part of a balanced diet IMO

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[Nathan]

Evening guys.

Legs today….great session!

SA DB curl SS nautilus high machine curl x 3
standing calves x 4
SL lying ham curl x 2 (weaker side Dropset)
seated ham curl x 2
45 degree leg press x 1
seated SL horizontal leg press x 1
Leg extension x 2

this volume was perfect for me today, I was smashed after the session. Legs are hurting already.

Loaded the leg press back up to 500kg for 15 strong clean reps and the lower back felt stable and comfortable. so happy to progress that.

Rest day tomorrow and a day of catching up with work!

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[Nathan]

Hey Buddy….

So this makes sense on paper, Nandrolone does have a great binding affinity, so DHT maybe altered with running these 2 compounds together as you have stated, so in essence yes it could result in a decrease in DHT levels.

But the impact on DHT levels will vary between each individual. There is no set rule. So try the set up if you like the sound of it….run bloods, take note on how you feel, performance, recovery, side effects. and then you have some data for yourself.

Personally I find running NOR 19 at a higher dose for me causes problems psychologically and I would rather feel good in myself whilst making progress. Some people are absolute fine running nandrolone derivatives higher, so this may be for them.

Drugs work – its finding the cycle design and dosage that suits you. So to do that there is probably going to be some trial and error involved.

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[Nathan]

Happy Friday guys

341.6lbs this AM which is average for the week. 6lbs back on since getting back in the gym and back on higher food. Moving more this last week so I am finding my appetite has come back nicely. Dont get me wrong its still rough…..But it’s going in.

Today woke up at 6am did some competitor check ins for an hour and got them set up for the day.

20 mins cardio whilst Pheebs did her 30 mins then walked the dogs for 25 mins round the block. shower meal 1 and then worked on the laptop until 12.

Meal 2 and then had a nap

meal 3 then went to have my beard an hair done

back for meal 4 and more client work and a couple of new starters to set up…..

Meal 5 and then another 25 minute walk around the block with pheebs for digestion and to finish her steps for the day.

then meal 6 is just going in now before bed!!

Food sources at the moment are pretty straight forward and doesn’t vary much by maybe 1 meal if anything. rest day today has been:-

200g beef
125g jasmine rice
10g coconut oil
150g fruit

200g turkey
125g rice
50g avocado
150g fruit
1 nutri grain

250g salmon
125g rice
1 banana
25g raisins

125g COR
20g dark choc
150g fruit
25g raisins
60g isopro

200g beef
125g rice
10g coconut oil
150g fruit
1 nutri grain bar

150g oats
50g honey
20g almond butter
60g isopro

just keep everything pretty clean and just keep eating. Thats a normal rest day set up…..training days doesn’t differ too much just more carbs around the training window

the only meal i rotate is turkey and rice and cream of rice depending on what i fancy….

legs tomorrow again see how the back holds up!

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[Nathan]

I agree with the guys above. Once you have come to the end of this phase 6 weeks drop to TRT and bring cals up a touch to around maintenance. have 6-8 weeks here and run bloods again.

then you can look at moving into the next phase. Awesome work for being patient, the next run at this should see some nice progress

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[Nathan]

Evening guys!

Pull for me today and a great session in the books. Didn’t load any hinge pattern today as the QL erectors are still a little tender so more chest supported stable work but still a great session.

I know i am getting heavy and food is high and recovery from training is taking longer as I napped after meal 1 today then napped after post workout meal. Just the reality of 7000 calories and being 340+ lbs

Ive finished all work off for today just one consultation call at 8:30pm then it will be last meal and off to bed!

rest day tomorrow and much needed!

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[Nathan]

Push today session went as follows:-

Pec dec x 2
Incline Atlantis x 2
Nautilus flat x 2
Incline cable fly x 2
Crucifix laterals x 3
Cross body extension x 3
Preacher curl x 3
SA DB curl x 2

Abs & calves to start the session…..

Pull tomorrow

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[Nathan]

I agree with Hilly these are pretty solid. Anything up to 100 for me as an acute response is not overly concerning.

I would expect them to be elevated slightly very similar if you continued your oral cycle if you continued with your health stack!

So continue as planned bud

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[Nathan]

Evening guys!

Rest day today. Cardio, dog walk, and client work this AM

This afternoon me & pheebs went to Meadowhall to find me a suit….which is proving a nightmare!

But we have ordered one from the warehouse to try this weekend and get altered.

Food went down easy today! Feeling rested ready for tomorrow!

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[Nathan]

I would look to pull a little more off buddy…..

nice and steady over the next 6-8 weeks

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[Nathan]

Legs on the menu today!

assessed the set up, as I needed to make sure my back was able to work and weaker glute was firing.

satnding calves x 3
seted calves – Rest pause to 100
SL glute kick back machine 2 x 15
SL lying ham curl x 2 (weaker side Rest Pause past failure 1st and drop set 2nd)
SL leg extension (as above)
SL leg press 2 x 12-20 failure (felt great)
superset leg extension & seated hamcurl 3 x 20
adductors 2 x failure

Really good session. Just working back as my back is still very tight and not 100% but Im getting it done and working round things best I can.

First day today since having time off 7k calories have gone in okay…..Not easy by any stretch but better for sure. Just got my shake to get down in 30 mins and Im done for the day.

Ive said this to my training partner today…..This game is tough, and for you to progress when you reach a certain level you have got to want to do the hard things, You have got to want to eat that food. Like every meal is a competition. If you dont battle that food down, and push the boundaries things wont happen for you

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[Nathan]

Rest day today 2 good dog walks and some client work.

Appetite isn’t quite back to where I want it yet. The last few days have been a big battle to get food in. This is the reality of bodybuilding and pushing bodyweight up. It’s relentless. And can be pretty miserable at times. The good times are in the gym. Out the gym having to consume the food is the hard work.

Back to it tomorrow

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[Nathan]

I fully agree with the guys above.

For me My injection frequency depends on on my total oil volume per week

Example 8ml per week I would do 4 days

10ml – 5 days and so on.

as I don’t really like going over 1ml per site depending on the size of the muscle. And 2ml in a day just because that’s what Im used too.

But the higher the total dose the more frequently you will have to inject in my case or the more oil volume or sites if you have set days.

Total mg is very person dependent. If your a stage lean 120kg then your a big boy. If you’re 135kg in off season your 300lb

So chances are your not taking baby doses.

I have acquired a decent level of muscle without pushing too hard. 1.5-2g total

But I also know with my genetics for me to build the tissue required to be competitive I’m going to need to take more than Ive ever taken over the next couple of years.

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[Nathan]

Awesome work here man!!! I would 100% continue your mission in building muscle. No need to diet just yet.

As the guys have stated Make sure your diet supports your performance and recovery.

You are getting a wide range of whole food sources, varied protein sources with plenty of micronutrients.

Keep training hard, and enjoy the process!!

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[Nathan]

Pull today at Musclefactory!!

Awesome session. Building the momentum from yesterday. I’m still being careful as out of the gym in certain positions I’m still a little sore/tight but everything today felt good. And strength hasn’t dipped so that’s a positive. Just about building back up to 7000kcals today was tough I blended oats for my last meal and meal 5 was force fed big time.

Session was

Assisted pull ups x 3
Close grip pull-down x 2
TBAR row (supported) x 2
SA hammer row x 2
Cybex upper back row x 2
Rear delt flyes x 3
SA preacher x 3
DB hammer x 2

Rest day and laptop work tomorrow. Got a few bits to tidy up and then I will take the dogs on a nice walk

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