[Nathan]

Hey Bud, you only look young, so the aim is to keep progressing everything currently. When you come to the end of this gaining phase it will be time to get lean and then you will be able to see where you can concentrate a little more of your efforts

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[Nathan]

I agree with Oscar, keep pushing….

there are plenty of other variables to assess here. Sounds like everything is moving forward nicely bud

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[Nathan]

Hey bud I feel we need a little more as the guys have stated.

current physique pics? What is your goal of Carb cycling here? and what do your low days look like?

Do you run High days on training days and low days on rest days? or do you have high days for specific sessions that you want to focus on?

The meal plan looks fine if the foods digest well. But What are you wanting advice on specifically here? Some pics and a little more info mate please would be handy

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[Nathan]

Evening guys!

So the back is a-lot better. Theres still some slight discomfort but I cant stay out the gym any longer, So Im gonna train push tomorrow and see what bracing is like. Keep on top of my sport therapy, and hopefully it keeps improving as it has been.

The website for our Coaching business is ready to launch tomorrow and its looking really good. Very happy with the outcome so far.

Been on another nice dog walk again today. I feel fresh in body and mind, and Ive caught up on a lot of sleep so Im fresh ready to go.

I have written out a new daily structure for myself today. As sometimes I get a little caught up in my own head, and if your not organised you cannot be optimal. With coaching going so well, there is no time to waste if i still want to progress and be the best version of me also. So routine will be key over the next 16 weeks!

Peace & Love guys

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[Nathan]

Evening guys.

So the back is getting better daily. Im still in some mild discomfort in certain positions but not pain. And mobility has improved again. Ive been on 2 good dog walks today which picked my mood up massively – although me and the dogs got absolutely drenched as 20 mins from home out in the open it was torrential rain!

Appetite is slightly coming back Ive got 5 good meals in today all clean as always

2 beef & rice
1 turkey & rice
1 salmon & rice
1 COR & whey

fruit with each meal & a nutri-grain bar to bum the cals up a touch.

Im hoping to be back in the gym for push on Friday and see how bracing goes handling loads. Then I can move forward from there

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[Nathan]

Hey guys.

7am sports therapy this AM was rough again but seems to have loosened me off alot again this afternoon. Still in a some discomfort and not quite back to full mobility yet. But been for another nice dog walk and will go out again this evening with Pheebs.

Appetite is alot better also. Im hopeful I will be back in the gym in a few days.

Given me time to make sure all client work is boxed off and an in person check in with Lewis who is closing in on his first 2 shows of the year.

I havent weighed myself in a few days but I can feel im maybe 7-10lbs down. As i have only ate 4 meals for the last 4-5 days due to just being in pain and it killing my appetite but I have 4 meals in so far and I will be getting them all in today. So thats a good sign

Just some fullness dropped but that will soon come back once Im back on training day food again

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[Nathan]

Hey Nathan! Glad you are feeling better. Do you implement any specific nutrition adjustments if the injury like this happens or just run off day diet until you are back in the gym?

Hey bud, So being honest the first few days my appetite was shot completely due to the pain, So i only got 4 of my normal rest day meals in, Obviously with limited movement in too.

Today my appetite is much better and will be on 5 meals at least today. Movement had got better and pain has subsided alot

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[Nathan]

I prefer 2 rotations if running a PPL but this is not to say that you can’t run the same sessions if limited by equipment. You will just find that progression on certain exercises may stall or not feel great after running exactly the same over and over.

Just different exercise selection is pretty easy to make.

Inc DB/incline/smith/incline BB/ incline machine

Same for flat press

Different fly variations

Different tricep compound variations close grip press, dips, JM press

Different shoulder press variations

Different side delt variations

One session can be delt focus one can be chest focus

This applies to every session buddy

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[Nathan]

Yes guys!

Yesterday as awful. Today was much better as the day has gone on. Less pain more movement. A big release In tension.

I’ve managed a 4k dog walk this evening which felt great to get moving pain free. So onwards and upwards.

Physio again tomorrow and then we can start building things back up again!

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[Nathan]

Happy Sunday guys. Didn’t update my log yesterday basically because I hardly moved and when i did i was in pretty bad discomfort. The back issue worsened yesterday and was totally locked up. Pretty debilitating to be honest. Painful to sit, painful to move, couldn’t get comfy. When i did move it took my breath.

So i was in bed for (pm i had the tens machine of for 30 mins which gave me some reprieve but not for long. Had a diazepam which got me through the night. Id say Im 10% better today but still very very uncomfortable. I hope it improves over the next 24/48 hours because Im pretty useless right now.

other than that not much to report.

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[Nathan]

If you have tracked your calories and 2600 calories had you at maintenance

Then it’s just energy balance. Create a deficit. Firstly move more.

If you track your steps for a week and your daily average is 8000, increase to 10000. Assess then go from there.

Drop calories by 200 per day assess the response. Go from there. Rinse and repeat.

All this is going to be undone if you can’t stay disciplined buddy so that’s down to you

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[Nathan]

A pretty shitty, 24 hours my back seemingly got worse overnight and when I woke this morning, it was pretty uncomfortable with a limited movement.

I went for sports therapy. We did some manual work, shockwave therapy and acupuncture some testing and we have come to the conclusion that I have strained my QL

There is an instability and imbalance in strength on my left, glutes and hamstrings, compared to the right, which is where I am compensating with my lower back on the left on side, errctors and QL in squatting and pulling movements

I was in a lot of pain until this evening where it eased. I spent a couple of hours on the settee in the fetal position.

Hopefully Pain and mobility will ease overnight but another rest will be on the cards. Hopefully I can get some steps in tomorrow. Moving forward. I will be doing a lot more unilateral work to strengthen my glutes and hamstrings so this problem doesn’t re-occur

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[Nathan]

Hey Nathan,

Do you take Metformin and if so how much?

I do 500mg pre bed buddy

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[Nathan]

Evening guys! Rest day today.

Slight issue with my lower back today seems to have had a spasm and locked up today. Maybe a build up from pull and heavy legs and a little tweak in the lower back.

Sports therapy and extra rest tomorrow. May take a few days as a deload.

Weight hit 344lbs yesterday it after legs dropped to 340lbs so feed up tonight and take it from there. Should be back at it in a few days!

Plenty of client work done. Ready for an early night!!

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[Nathan]

Hey buddy We can’t see the pictures. And with the information you have currently given. I would prefer a higher protein intake. I have some females on 180gnper day and this total grams so your probably getting 20g from incomplete sources like bagels, toast etc.

I would be looking at increasing protein to 220-240g per day

I prefer more feedings than 4 but that’s not an issue.

How much are you dropping weekly with this set up?

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