[Nathan]

Hey guys prep Diet Changes updated

4693 kcals
613g carb
396g protein
73g fat

100g COR
100g berries
150g fillet
2 eggs

100g COR
100g banana
20g 90% dark choc
60g whey iso

50g pre
50g intra
40g post + 60g whey iso

200g chicken
120g COR/Jasmine rice
50g dates

200g chicken
400g pineapple
100g pineapple

200g beef
400g potatoe
100g pineapple

250g salmon

NTD

3985 kcals
457g carb
85g fat
348g fat

3 whole eggs
100g smoked salmon
50g COR

200g chicken
400g potatoe
100g pineapple

100g COR
50g banana
20g 90% dark choc
60g whey iso

200g beef
400g potatoes
100g pineapple

250g salmon
100g Jasmine rice

100g oats
100g raspberries
60g whey iso

#thisistheyear
#thejourney

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[Nathan]

They can be used post workout yes…

My post workout go to has been 20g EAA’s + fast acting carbs

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[Nathan]

Evening guys! Hello again from France….it’s been a jam packed but wonderful day for my pals wedding.

We still stayed to our routine cardio, food and training does not change.

I’m writing this as food is being served and me and Pheebs are eating meal 5 out of Tupperware. Some people don’t understand. But when you have goals, and you consider this your job. I keep turning up and doing the best I can. You wouldn’t just not turn up for work one day. That’s how I feel about my food. There will be plenty of time for chilling out and eating good
Food. When the season finishes. But
For now I have a job to do.

Cardio. Again tomorrow and then it will be a chilled day walking around Cannes and catching some sun hopefully.

#thisistheyear
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[Nathan]

800mg testosterone is a very high dose buddy especially running this on it’s own.

I would have to agree with Max here and lower you dosage back down to 300mg-350mg max for around 4 weeks allow your levels to stabilise then start with a minimum effective rice dose of nandrolone 150mg/wk and slowly titrate up. Only if needed. If your progressing then why increase?

The aim is to not need AI’s and 800mg of testosterone isn’t going to allow you to do that. Negatively impacting blood pressure, cholesterol, potential strain on the kidneys.

The most I have used is 500mg of testosterone and I would consider my self a larger than average more advanced user.

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[Nathan]

I have just had a full pill pot in my carry on with all my supps in buddy. They don’t even check. I had my insulin in my manbag and my orals in my carry on. You will be fine

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[Nathan]

Evening guys! Landed in France we have just unpacked everything and had our meal 5. Nothing changes today really we got up at 5:15am did cardio, stretching, posing, went to the airport. Parked 20 mins Away to get steps in. Had all our food with us except M6, so we are just off the the supermarket now to stocked up for the next 3 days.

The apartment is beautiful, perfect location and private. We have rented a car so we are going to drive to the gym in the AM for cardio and then get ready for my friends big day. Again nothing changes food will be taken with us. And plan will be adhered to.

Legs on Sunday morning! Then we will have a day enjoying Cannes

#thisistheyear
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[Nathan]

Push at S20 today as I wanted to be time efficient. Trained at 12pm today. After 2nd meal. Due to flying to France tomorrow for my best mates wedding we had a few things to sort and I still Needed to pack my case.

If got the most important things already sorted:-

COR
Protein
Supps
Chemicals
Headphones
Knee sleeves
Gym kit

Now to make sure I put my suit in! I’m a serious note nothing changes for us this weekend. We are resting tomorrow and Saturday day of the wedding. But we have a air BnB which has access to a health resort with cardio suite for cardio. We have located a gym nearby for Sunday and Monday training. We are renting a car from the airport, We take Fridays food with us whilst we travel. And then go straight to the supermarket when we arrive and get the essentials to stay on track.

Will I eat my meals at the wedding? Yes, does this bother me or change my mood? Not in the slightest. Will I still enjoy the day? Of course! Will I go off plan even 1 gram? Not a fucking chance.

We got goals to achieve!

#thisistheyear
#thejourney

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[Nathan]

You need to make sure you are being completely accurate and completely honest with your tracking here…..Progress (fat loss) wont be linear in terms of daily drops. But at this over a week you should be dropping on average even if you go up the odd day from the day before.

take weight daily. take the average do the same the following week. Assess from there. Increase your output and track this as accurately as your calories

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[Nathan]

I agree with both of the above, The aim with physique development is to maximise every area and digestion is a very important part. If you are not digesting and utilising your food to its maximum ability then you are missing out on potential progress.

These will be a staple year round for me!

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[Nathan]

Rest day today, and well needed!

A very busy day today which took up a large portion of my day driving to appointments so i had to make sure i made the most fo my time.

Cardio, posing, check ins then to a hair cut for my friends wedding, straight to sports therapy with RNR, then back home another couple of check ins, before i went for another appointment with my dermatologist. Today we had some micro needling to work on some scarring from folliculitis. Tar is happy that the infection has cleared and we can start treatment for scarring and also further cleansing treatments.

I then nipped to do some food shopping, took the dog a walk and then back on the laptop!! basically not a rest day Ha!

Push and triceps tomorrow at S20

#thejourney
#thisistheyear

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[Nathan]

No you dont need to add 20g carbs to compensate buddy. the steps are consistent. These are the minor things that you dont need to worry about

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[Nathan]

Pull and Hams today….Up on most movements. RDL’s moved to the 3rd exercise in the session now. Still feeling a little dry and achey in my joints from being off and still progressing load and weights, but this should start to drop off as my weight comes down, mobility improves and cycle kicks back in!

got a little bit of a tight shoulder joint which I’ve had an issue with for as long as i can remember sometimes it flares up and really affects my overhead work in terms of pulldowns and external rotation. So we shall see what Jay can do tomorrow. It gives me pins and needles down arm. Im sure its rotator cuff connected and some scapula tightness too. We will sort it it won’t stop me progressing.

Rest day tomorrow

#thejourney
#thisistheyear

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[Nathan]

Evening guys a very good push session in the books today. There’s a few exercises that are getting a little sticky so we may look at swapping these out over the next couple of weeks and establish a new set up.

Feeling good. Preps had a nice steady start. 326.4lbs this AM I think there will be another couple of lbs of this week as we pick up pace. Also fullness should return with the reintroduction of anabolics.

Excited to get legit and see what I look like this year!

#thisistheyear
#thejourney

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[Nathan]

This is very individual based. I usually find my legs look the best around 5 days post leg day. In terms of inflammation dropping and fullness holding, this is trial and error. Knowing your body and how it responds from the show. And how hard you are going to train them in that potential window before the next show

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[Nathan]

All systems are go…..

Cal gave me the nod for the cycle to go back in, and we have implemented our first changes of prep

Cardio 5 x 25 mins steps 10k

TD 5.3k cals NTD 4.3K cals

Chemicals:-

Test prop 500mg/wk Primo 800g/wk Mast prop 200mg/wk

Fat burners/Ancillaries:-

clen 40mcg yohimbine 10mg L-carnitine 300mg fasted Proviron 25mg GH 2iu AM/PM T4 100mcg Lantus 20iu nova rapid 10iu telmisartan 40mg metformin 500mg

Here we go! #thisistheyear

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Hi, it is not better to take injectable carnitine wirh carbs ?

Do you take it with gh Subcutan when you wake up ?

Thank you !

[/quote]
Hey bud there are some studies suggesting that taking pre workout with carbohydrate meal is effective for uptake.

Have I tried both. Yes. I have been using since October religiously. So I notice a difference I can’t say I have noticed a difference other than some energy and clarity benefits. Along with health benefits. The small % difference it may make implemented with carbs I’m not worried about. It’s just easier to do all my shots in a morning as part of my routine buddy

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