[Nathan]

I think all the guys have made great points here. I think if your aim is to load the erectors and build posterior density the as Oscar said bending over with load will do this. Pick which suits you best and have a run. All these a skilled movements

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[Nathan]

Evening guys!

Rest day today it’s been mental! 2 in person check ins, 10 client check ins competitors, long dog walk, took my mum for Mother’s Day brunch

Back for 2 client set ups

Then to pheebs mums for tea!

Home a couple of enquiries to deal with, caught up on UFC then full body shave tag team me n pheebs!

I’m smoked ready for bed!

Peace & love

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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.

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[Nathan]

Hey bud, post a normal Training days food in. Amounts and sources….Let us have a look at the set up. But simple answer here…..Eat more

4000kcals daily isn’t that much and everyones metabolism is different its not a 1 rule fits all

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[Nathan]

Morning guys!

So first leg day in weeks yesterday – its a success, and felt great to get some blood in the legs again. Session went as follows:-

Seated calves x 4 sets
Seated ham curl x 3 sets
leg extensions x 4 sets
DB split squat x 2 sets
adductors x 2 sets

Nothing crazy loading wise again all in the 12-20 rep range with control.

Cardio is 20 mins daily and around 6-8k steps. Im in a really good routine with this now and i feel physically fit and mentally switched on.

Weight has dropped again to 332.2lbs this AM so im 14lbs down from my heaviest even though food is back up. Inflammation from the op has dropped nicely. and i feel comfortable at this weight.

Coaching and business is really busy at the moment so i need to make sure my routine stays solid and my schedule is set daily!

Today is rest day so will go for a nice dog walk after Ive boxed my work off.

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[Nathan]

What’s your routine like? Do you have set consistent eating times? Are you managing your fatigue, recovery, sleep?

What’s body composition like currently?

What’s your current cycle? Is there anything PED wise that could be causing this?

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[Nathan]

Evening guys!

Day 20 hernia recovery.

First push session in 3 weeks

Completed the full session…..which I was buzzing about. Added an extra set where I thought I could take the volume as I left 1-2 in the tank from a bracing perspective.

I’m getting happier each day with how things are progressing. Legs tomorrow which will be a test for bracing and first leg day in a month.

A busy evening with clients and zoom calls to keep Goodstyle coaching moving forward and for us to be better in what we do!!

Peace & love

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[Nathan]

As Hilly states its dependant here if its built up or acute. Stack adjustment will be a benefit after checking bloodwork. ralox in the long term has less neurotoxic sides

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[Nathan]

Does everything feel as good as new with the hernia now then? It’s a faster recovery than I’d have expected! I’ve had a bit of a weird/weak feeling around the belly button intermittently for a few months and have been putting off having it looked at, maybe I ought to.

Hey Bud…..yes I would defo get it looked at if your unsure. Generally if its under 10mm and not visible or causing discomfort they are pretty reluctant on the NHS to do anything unless you have a good doctor or your really dig your heels in. Then it would be Private/cosmetic route.

Im not back to full health yet. Far from. I just hate being Sedentary. So i try to do what i can within reason to help with recovery. I still have a slight tenderness around the umbilical, and my naval is still a touch swollen. It looks 100 x better than it did. But from research I cant expect it to look like its fully recovered self for up to a few months. I will be discussing with my surgeon soon, I may ask for a follow up appt too just to see if he is happy as im not sure how its supposed to look?

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[Nathan]

TD NUTRITION

6486 Kcals
980g carb
439g protein
90g fat

Meal 1
250g salmon fillet

125 jasmine rice

150g pineapple

Meal 2 (pre)
125g COR
60g whey isolate

20g 90% dark choc
100g banana

Pre shake

15g MPS max
50g sustain
Pumpage 1 scoop
10g creatine

intra
22g MPS max
50g sustain
10g creatine

Post shake

50g performance fuel
60g whey iso

Meal 3 (post)
200g turkey
150g jasmine rice

1 bagel + 60g jam
150g pineapple

Meal 4
200g turkey
150g jasmine rice
50g raisins

Meal 5
200g fillet steak
500g potatoes
150g fruit

Meal 6
150g oats
60g whey iso
200g berries
20g almond butter

Peace & Love

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[Nathan]

Afternoon guys!

So first day back in the gym today. back to TD diet which has been adjusted a touch. I will put that in a separate post.

Todays session went as follows!

Standing calves – 3 x 12-15
seated ham curl – 3 x 12-15
SA nautilus pulldown – 3 x 12-15
SA MTS row – 3 x 12-15
Hammer-strength upper back row – 3 x 12-15
cross body tricep extension – 4 x 12-15
prime bar pushdown – 3 x 12-15

I didn’t know what to expect in terms of loading wise, but felt better than expected, didn’t go daft but it gives me chance to reset all my lifts and focus on form and execution. A couple of supported movements felt a little foreign just because mentally im not fully confident brain into the pad yet, or I guess im not fully sure how it should feel less than 3 17 days post op. But confidence will return.

It was a great session regardless and glad to be back in the gym.

Hip hinges and leg press loading will be removed this week. and we will see how they feel next week and work loading back up.

Peace & Love

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[Nathan]

Evening guys!

Day 9 hernia recovery.

Late one today, as I had the morning running a few errands so my Saturday evening was 13 check ins! But all we’re fantastic! Very excited for the show season to start for clients and bodybuilding in general.

Tomorrow will be cardio, dog walk and then a chilled one before returning to trying Monday just light with no hip hinges or spinal loading this week.

Taking it day by day but we are improving daily!

Peace & love

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[Nathan]

We had a lot of snow near us this AM but we still got out for our AM cardio and walk! legs were pumped walking in the snow is no joke!

Rest day to day. So just about finished all work off for the day Im going to go back to my normal split from Monday as Im feeling better daily and more confident just very light loading.

Which Im very ready for!

Peace & Love

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[Nathan]

Hey Buddy, I think you have a great balance to your physique for 18……It’s completely down to you if you want to compete your still a junior until 23.

If you really want to and this is where you feel your passion and future lies the go for it! Alot of the top bodybuilders all started competing early as juniors. It will test you mentally and you will know if this is what you want.

You still have 4 years left as a junior So you could compete take a year off then come back bigger and better still as a junior. So why not….Getting in contest condition will also allow you to really maximise a growth phase off the back of prep.

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[Nathan]

DAY 14 HERNIA RECOVERY

2nd day back in the gym today.

Cardio this AM and defo feeling fitter and stronger each week on the bike 14.5km in 20 mins with a PB RPM.

todays sessions was all done on a cable station 3 different angles for Lats with a reverse bench to stabilise 4 sets of 15-20 on each angle then 3 sets of upper back work.

everything is feeling good, Im feeling fresh and Im excited to start building up each week.

Peace & Love

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