[Nathan]

If your goal is to build as much muscle as possible for a competitive physique. Then i favour a variety of protein sources for a varied range of amino acid profiles. Red meat, fish, eggs, whey are my preference- I rarely have chicken or Turkey now but this is also fine.

If you’re goal is to just have a aesthetic physique, become healthier then your protein requirements can be less, and I don’t think the sources need to be as varied. Eat what you like, and what digests well. But be careful of intolerances

Nath

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[Nathan]

Hey buddy this is hard to say without any clips to analyse.

I’m sure there some cues any of the guys can help with

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[Nathan]

Evening guys. So not the ideal day today. Started off well. Cardio, steps, posing, sports therapy then Push and triceps.

Mobility and prehab work went fine. Pec Dec fly went very well and was up in weight and reps with very solid form.

Prime Incline press warm ups felt good 4th and final set 3rd rep on the eccentric I felt a tear in my pec like bubble wrap. I got out of the rep early band didn’t battle it. Ainu may have got away with a small partial. Grade 1 or bad strain.

We will know more in the morning, it’s tightened up and pretty stiff now. With some pain in the area. Then we can see what we do from there.

I won’t allow this to set me back. Progress will continue. We may just have to adjust how we do things for a few weeks. The goal remains. And we are relentless in the pursuit. This is bodybuilding and this is the danger when trying to get big and strong, it’s how we deal with this and keep pushing forward.

Only just finished with the accountant who’s sorting out mine and Pheebs books so my heads been mashed. But we rest up and go again!

#thejourney

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[Nathan]

Today has been rest day, 335lbs this morning…..The increase in food and anabolics seems to have taken affect. Im starting to feel fuller and thicker everywhere. Which is actually the first time i can actually say i feel like a bodybuilder….Kind of.

Rest day was well and truly needed! Ive boxed work off, ate all my meals, done my steps and cardio and had a power nap with the dog! Arnies a little under the weather he’s not moved from the sofa all day. So we are going to keep an eye on him tonight and tomorrow and see if he needs to go to the vets!

Push and triceps tomorrow plus a sports massage with Jay RNR and busy day of check ins! so an early night for an early start!

#thejourney

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[Nathan]

Hey Buddy, So straight off the bat here i would say you need to drop some Body fat. I would track overall activity/steps too so maybe have a step target from your walks but also include some HIIT style cardio for fitness/recovery/heart health – I found personally when i kept 2 session HIIT work in this offseason I’ve been able to push harder for longer, and stay leaner as im fitter and recovering better. Battle ropes 30 on 60 off x 5 to start and assault bike was my weapons of choice. My BP is still now at peak bodyweight of 150kg 130/63 this AM – HIIT as been removed for recovery benefits but i still do 20 mins daily of LISS heart rate around 125BPM.

Then look at supplementation – JP love heart and potentially 40mg of telmisartan daily.

Also bloodwork would be a good idea here to see if there any underlying issues.

Nath

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[Nathan]

Hey Buddy, I would always start at the minimal effective dose and titrate from there. So depending on your bodyweight I would say a sensible start point here would be

Test @ 250mg/wk
NPP @ 100-150mg/wk

Assess this after 4 weeks and potentially creep up in increments of 50mg. Personally i favour running some form of DHT derivative alongside 2 anabolics that aromatise, such as Masteron/Primo but as this is only your second cycle and dosage wont be going too high as long a body comp stays in check you may be fine. I would run bloodwork at week 5 and see what your hormone panel is looking like and go from there.

Nath

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[Nathan]

Log book numbers from Today’s session

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[Nathan]

Hey Guys….

Pull and Hams today! progression across the board and im feeling stronger each week. I am really happy on this run. This is exactly where i need to be in order to add the thickness required. So we keep plugging away!

Session went s follows:-

Lying ham curl – 1 x 6-10, 1 x 8-12 + RP x 2
SLDL from block – 1 x 5-8, 1 x 8-12
prime extreme row 1 x 6-10, 1 10-15
SA prime handle pulldowns 1 x 6-10, 1 x 10-15
Cybex VR-2 row 1 x 6-10, 1 x 10-15
D-handle cable shrugs 1 x 10-15, 1 x 15-20
seated calves RP x 2 + 1 x 30

Great session with Jimmy Tonk! as always. Got home to the cardio cabin and garden really coming on now. Rest day tomorrow. Few check ins to do and some admin work. Cardio, posing, and dog walks! maybe an afternoon nap

#thejourney

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[Nathan]

The short answer is Yes its primary function is to help increase muscle mass buddy

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[Nathan]

Hi Clark,

This sound like you have done everything right here, and just exhausted some movements on this run. So yes i would 100% say switch some of the movements that a stalling re set your lifts and go again.

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[Nathan]

Nice rest day today! We took the dog out at 6:30am ish for a 25 minute walk to get the day started. Then we had the electrician round to sort a few bits before going on a long dog walk just over an hour. Then we called at a coffee shop. I had a slice of carrot cake with my americano! which is my freebie for the weekend! was absolutely banging as well.

I then did a little client work a few updates and training plan progressions. Then had a power nap with the dog whilst Pheebs went to train. Ive then done some more work just tidying a few things up so that i can crack straight on with check in tomorrow. Had my weekly zoom call with Goodstyle coach Alex who im mentoring to improve his client relationships and overall punctuality when dealing with new clients. He’s from the construction industry so he is a little rough around the edges but has loads of potential so im excited to see him progress. Reminds me a little of myself when i started out. We just need to bring him out of his shell with confidence a little more and experience with clients will be the best thing for him.

Off to bed soon ready for some big progressions on Pull and Hams tomorrow

#thejourney

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[Nathan]

Hi Max, I would opt for Anadrol in this scenario personally for the potential sides you have mentioned. As Max states this has just been covered but is a tool that can be utilised well for weaker body parts 90 mins pre training.

Nath

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[Nathan]

Simon there doesn’t appear to be any attachments buddy?

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[Nathan]

A very busy day yesterday meant we trained early at S20 a great gym I used to work at! Push and arms a very solid session.

We then went to a friends little ones birthday bash! And then on to buy some commercial cardio equipment from fitness marketplace in Nottingham. We bought a Precor stepper and Precor Xtrainer (pics attached) for the cardio suite at home. Adam was very helpful the owner! we take delivery next Tuesday which will save us so much time with work, training, our overall daily schedule and when it comes to prep will make such a difference.

Then it was back home and 2 new starter plans sent out before bed!

Today is dog walks, and coffee and some
Client work this evening

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[Nathan]

Log book numbers from today’s leg session and some AM check in pics!!

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