[Nathan]

Hey Nathan,

I was reading your log for the last prep, I’ve seen that you kept using lantus and novorapid throughout, do you remember at how many weeks out you removed them?

They came out around 2 weeks out bud. I was still getting lean whilst using and my food wasn’t ever super low that my blood sugar dropped rapidly. I was so routines with meal timings it was the best I had felt on a prep. I was still using plenty of carbs around training too!

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[Nathan]

Get after it and grow

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[Nathan]

2nd check in post hernia surgery 4 weeks ago….335lbs this AM few lbs back on this week.

I peaked at 346lbs pre op and post op I went back to 331 just from falling back to NTD food and keeping 20 mins cardio in daily with 6-8k steps.

I’ve managed my recovery pretty well I feel which has come down to staying regimented with routine and nutrition. The support from @tbjpnutrition for providing me with all the supps and health essentials I need to help my recovery and a Sprinkle of a few magic potions.

Training is progressing well weekly. There’s still a little scar tissue build up around the umbilical but that will settle over the next month or so. I’m gaining confidence each session with bracing so I expect to be full tilt in 3-4 weeks!

TD 6600 kcals
990g carb
440g protein
90g fat

NTD 5100 kcals
685g carb
365g pro
100g fat

AAS 450mg/wk total
GH 5iu
Lantus 20iu
NR 10iu

Cardio 20 mins 5-7 days a week
Steps 6-8k average

Posterior & tri
Rest
Push & bi
Legs
Rest
Back & delts
Rest

When recovery allows another chest & arm day will go back in!

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[Nathan]

I would make increase output steps up and cardio can increase here too.

Depends what works better for your schedule/lifestyle

If you can tolerate a food drop without going off course that’s fine. But an expenditure increase will also do the job 30 mins daily 14k steps

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[Nathan]

I agree with Hilly here I think the Oats may be an issue here if I go more than 1 meal oats at max 150g it can cause digestive issues and I have plenty of clients who have the same issue.

I don’t think the fix is extra fibre. Try switching the oats meal to COR and see how you go.

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[Nathan]

Awesome day today at the first 2bros regional of the year. Great standard and was really good to catch up with some friends, clients, coaches which got me absolutely buzzing for the show season to start!

Few check into box off then it’s back & delts tomorrow

Peace & love

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[Nathan]

335lbs this AM

I’m sore everywhere that’s from stepping training intensity, load & volume this week, so was well needed today.

Weekly night as I’m off to the 2bros show early tomorrow and I’m excited for the season to kick off!

Peace & love

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[Nathan]

334lbs this AM chest is absolutely smoked, legs will be tomorrow, more confidence in loading today leg pressed at 4 weeks post surgery only 250kg but did some 5 second up 5 second down tempo work which blew my quads up!

All other movements loading was back to 85-90%

So a successful session!

Well needed rest tomorrow

Peace & love

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[Nathan]

It’s the ones from rhino juice uk?

I order direct from supplier bud. So I know its legit so Im not sure

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[Nathan]

Currently using cam confirm excellent. Sits very well just been independently tested too (not by the lab) came back at 99% pure on test & primo with zero impurities

The orals are also the best I’ve ever used.

Hi big Nath!

Please may you tell me if it’s the ones in the pic the raw pharma brand?

Many thanks![/quote]

This is not RAW PHARMA buddy no

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[Nathan]

Evening guys! Had a fantastic push session today, Im going to be sore as this was kind of back to full tilt nearly maybe not quite load wise, but effort wise. I trained with Sas’s client and friend Eddie at his gym in York, filmed for his YouTube. He’s on a comeback from a horrific leg injury, and I have helped a little with some training stuff and Pheebs is doing his posing. So we got a session in, a lot higher volume for me, Even though i set the split, he does the sets and reps as he likes. So i ran his session volume!

My shoulders and chest are already in bits! Hernia, feels ok, will potentially be sore tomorrow!

Clients are smashing it had near on 20 check ins today so only just finishing off as clients are checking in regularly now with comp season approaching!

Hope everyone is well!

Peace & Love

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[Nathan]

Theres plenty of diff split here to allocate volume accordingly for upper focused sessions.

I like and have run with mens physique guys

Push
Pull
legs
rest
chest & back
arms & delts
rest
repeat

See which works for you and roll with it!

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[Nathan]

hey guys! hope everyone is well! Late one for me, took a client for some bloodwork today after a busy day of check ins and we got stuck in traffic for 3 hours! which was a nightmare that’s why im catching up now as i then recorded a podcast with Pheebs about couples in prep.

Then 2 zoom calls with clients to discuss there preps! Plus setting up a Ramadan plan!

Back to the gym tomoz which im buzzing for now!

Other than that all is good in the hood!

Peace & Love

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[Nathan]

Omega 3
Greens superfood
Love heart
K2 & d3
Unwind

These will cover all essential bases.

Sorry that’s more than 3

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[Nathan]

Evening guys!

Awesome session today. A step forward in recovery.

Cardio this AM

I was able to perform lying ham curl for the first time so bracing into the pad and I also did a bent over row variation and braced well with a small amount of load. All other exercises went well so a big positive!

332.8lbs this AM

Peace & love

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