[Nathan]

Hey Bud,

This is very low naturally, no wonder you feel lethargic. But generally between mid to late 20’s and 30’s your natural Test levels will slowly decline. Especially with your current routine. There are definitely lifestyle changes that will naturally increase your testosterone without doubt. Also some supplementation additions. My advice for everyone regardless weather they need TRT or not would be:-

Resistance training 3-4 times per week
Alongside some cardiovascular fitness (I would prefer HIIT style) along with a daily step target

Nutrition is key here…..Adequate protein 1-1.2g per lb of BW + carbohydrates to fuel performance and essential fats to support hormones/cholesterol

try to eliminate unwanted stress, get plenty of sleep (routine is key)

Supplementation:-

Vitamin D3+k2 (TBJP)
Omega 3 (TBJP)
Multi vitamins + Zinc, magnesium, B vitamins (veggiemite/Halycon/dream sleep)
creatine
Turkesterone (TBJP)

Stay away from Alcohol, processed food,

This will 100% help……If you didn’t want to go down the route of TRT.

To be honest this should be recommended to everyone. Who wants to live a healthy lifestyle.

Re test bloods in 8-12 weeks of consistency – then make a decision on where they are if they are still below average it may be time to look at TRT

Nathan

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[Nathan]

looks like an ingrowing hair to me buddy. Your gland is underneath your nipple and potentially around slightly. But this doesn’t look like gyno to me…..

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[Nathan]

Hey guys….

Rest day today. 20 mins CV boxed off this morning. Then been for a sports massage with RNR as I was very tight and sore everywhere. After missing a week I can definitely tell. Now back to doing client check ins.

Few other errands need sorting but there never seems to be enough time in the day!

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[Nathan]

Pull and Hams on the cards today – favourite session of the week.

333lbs on the nose this AM 2lbs down from yesterday. No cardio today just steps so 20 minute dog walk x 2 or 3 plus steps around the gym will knock that off.

Nearly boxed my check ins off for the day. Have a couple more left to do which i will do in this afternoons block of work…

Blood work was done yesterday with Eval 6th week into my cruise so will post the results when they come in and keep you guys up to date. If we need to extend this cruise for another couple of weeks we will! if not its time to turn it on and get peeled!

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[Nathan]

Hey Buddy, I take it every night. I only take 2 caps though as 4 knocks me out! so 2 is a perfect dose for me.

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[Nathan]

Hey Bud, We live and we learn.

Most people on here will advise first cycle is test only 300mg/wk (work in mg’s not ml buddy) as dependant on the lab/ester the dosage could differ.

potentially look at dropping down to a TRT dose 125/50mg/wk – then get bloodwork re assessed in 6-8 weeks/ Then go from there.

taking into account that your nutrition, cardio/training and health supps are in order there won’t be too much to worry about. Just make sure you move forward sensibly.

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[Nathan]

Morning guys,

1st day of prep officially today! Cardio done, Check ins and dog walk to do, Then its off to get my bloods done with E-val blood analysis, then train push at Ultra flex!

I was actually hungry yesterday on rest day food….weight is holding well at 335lbs every morning now.

I don’t like to put numbers on things but if i can be peeled, at my most depleted at 285lbs that’s 50lbs down then i think fully loaded on stage 290-295lbs is there.

For reference i dropped 47lbs last year from peak weight to lowest in prep. I am starting prep 25lbs heavier and tighter. which should translate to plenty of muscle added.

Excited to get things moving along!

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[Nathan]

Morning guys,

My log failed to load last night so here’s a double update! Prep has started….kind of, mentally im already there. We haven’t had any big food drops yet, just removed any oils and easy calories which is minimal.

Training day 6246 Kcals
Carbs 953g
fat 82g
Pro 424g

Non training day 4794 Kcals
Carbs 609g
fat 98g
pro 370g

Chemicals

Test E 300mg
Primo 150mg

Gh 2iu AM/PM
Lantus 25iu meal 1
Nova-rapid 5iu pre/post

proviron 25mg

T4 100mcg
Telmisartan 40mg

Metformin 500mg M6
L-carnitine IM 200mg fasted

Cardio

5 x 20 fasted + 10k steps daily (increased from 8k steps)

Training

Push and arms
pull and Hams
off
Push and tri
Legs
Back and Bi
off
repeat

Rest day today – off to see a client at a show and do some client plans. Cardio done, dog walk done, check ins done! Happy Sunday.

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[Nathan]

No buddy i had a client work on the rail – theres usually a 6 or 8 pathway they test for i believe its the following

Alcohol

Amphetamines.

Benzodiazepines.

Cannabis.

Cocaine.

Methadone.

Opiates.

Propoxyphene.

MDMA

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[Nathan]

This is generally what I have daily buddy. And I don’t think you need a break.

The deeper I get into off season the less caffeine I consume. Some days maybe none. Some days maybe a coffee or half a scoop pre stim or prepare. This keeps me pretty sensitive. Then as the diet phase gets tougher and caffeine becomes a staple I still don’t need a lot to get a good response.

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[Nathan]

Push and arms again today this one more delt focus. Still a little tendinitis issue so may have to switch a few exercises over the coming weeks to keep under control. Still having shockwave therapy. And it’s getting better but still caused a few issues today. So opted for an arm giant set which was actually really good.

Check In day and leg day tomorrow! So off to bed for an early night! Now I’m in a good routine

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[Nathan]

Hey Bud i agree with Jordan here regarding biceps, Id even put them before legs. My density would go:-

calves
ham curl
hip hinge
quad movement
chest supported row
Lat movement
rear delt
bicep

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[Nathan]

Nice rest day today….

cardio boxed off, work boxed off, went for a walk round town with Pheebs grabbed a coffee and picked a few bits up that was needed for my mates wedding. Had a sun-bed finished all my meals by 8:15pm ready for bed! 5300kcals on rest day is easy work now im actually hungry!

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[Nathan]

Hi Bud,

I wouldn’t be starting with Rear delts i would focus on getting strong with other movements as Jordan states.

Either rear delts before direct trap work, i have also used the same method as rich states before and had rear delts in my push workout

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[Nathan]

If still feeling effects from Covid then I’d be looking at just getting back in with reduced volume and not to fail

Hi Ben i would be looking at

Upper
Rest
Lower
rest
repeat

I would also be look at taking 1 set on compounds leaving 1-2 in the tank and isolation movements for 2 sets with the same principal.

assess your recovery from there buddy

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