[Nathan]

Don’t follow chat gpt….

As Clare and Marc state track your food accurately exactly, track your weight daily find the average do this for 2 weeks assess weather you hold weight go up or go down then adjust your deficit from there

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[Nathan]

Won’t open buddy

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[Nathan]

Think the guys have covered this one

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[Nathan]

Posterior with a client today in Newcastle as pheebs was up with training up her new posing coach.

Long day of travelling but got check ins boxed off this AM and then travelled up,

Good session taking into consideration my dodgy bicep tendon too now.

Strength held well, I played it safe and only worked my good side in pulls and rows that had my arm go into deep stretch and flexion as I tried it and the pain was still quite high.

SA pull-down
Belt squat RDL
Seated ham curl
Booty builder
Upper back row
SA row
SA bicep curl
Toe press

Podcast tomorrow and rest then I will run a modified full body Thursday

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[Nathan]

Very busy Monday! Rest day today training with a client in Newcastle tomorrow as pheebs is training a new posing coach up.

It’s going to be a mixed session for me hopefully posterior but I will see what I can do with the dodgy arm…

So it will be cardio, dog walk, and then as much work as I can do before setting off up north.

Back garden is coming on nicely

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[Nathan]

Hey bud. So firstly I looked at your pics and you can be absolutely ready in 12-14 weeks for me here so 18 should be no problems.

The only thing I don’t like is the fact that you can’t ask questions to yiur coach. Or he’s not explaining the rationale behind his approach. Example….

“We’re pretty lean here as a start point and we have just reintroduced assistance so I’m expecting a recomp off the bat and I want to take advantage by a slight increase in food. Before we start coming back down in 3-4 weeks – we have plenty of time to be ready”

I want my clients to ask if there unsure. But I will always explain why I’m doing something.

It’s good being a robot and following the plan. But you also want to know the why behind

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[Nathan]

Seen some shockers….

Pull straight down get them fresh and healthy extended time keeping toxicity and inflammation low for a while. Run bloods start from scratch.

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[Nathan]

Dog walk this AM my legs are fried from yesterday…..

But had a nice breakfast out with friends

4 whole eggs
Sourdough x 2
Avocado
Greek yoghurt and granola

Then we went for our other friends 40th birthday pre selected meal.

Fruit platter to start….
Chicken breast, about 3 potatoes and veggies.

Me and pheebs shared a cheesecake pudding,

Then for my last meal was steak, potatoes and veggies.

So probably under ate today but had a full day of intuitive eating.

I don’t know what I’ve done but I’ve got a pretty sore bicep tendon and tricep tendon. It’s a little worse today. There will be no push or arms this week I’m pretty sure. I may do some on the good side but I may revert to a 3 day revised full body just increase volume on certain exercises I can do without any issue. Because I will 100% still need to get in the gym for my head.

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[Nathan]

I agree with hilly. If it’s a first cycle I would prefer a leaner set point….

If it’s not your first cycle and you know how you aromatise, and how you respond then you could use it as a recomp tool, I would be looking at starting at a lower testosterone start point, and adding a secondary DHT compound like primo

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[Nathan]

Dog walk and cardio and some check ins this morning. Then a fantastic leg day with a client at s20. Showered and ate PWO at the gym then headed over to a friends sons 5th birthday

We then had a chicken shish free meal & some cookies tonight. Dropped 2 meals today but I’ve dropped 10lbs this week so a big shift.

Cardio and dog walk again tomorrow then off to see a friend and family for 40th birthday

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[Nathan]

I think 250g from total protein direct and indirect. Is plenty enough. 1.25g per lb of BW

You could play around with what feels best 1g per lb total around 205-210g and then add a few extra carbs in.

It’s what feels best for you. And then run with it

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[Nathan]

Rest day today. My elbow, tricep/bicep tendon is fucked. Go knows what I’ve done or tweaked but I can extend or flex it.

Which is pretty fucking annoying to be fair….

Anyway we crack on. Cardio and 2 dog walks done. My bodyweight has come down very fast this week. 319.6lbs this AM from peak weight at 334lbs pre xmas….

I’m feeling better for it, just frustrated, my food set up on NTD

M1 – 2 whole eggs, 300ml egg whites, 50g avocado. 1 apple, 1 satsuma

M2 – 200g salmon fillet, 100g jasmine rice, mixed veggies, beetroot, sauerkraut

M3 – 100g COR, 100g banana, 25g dark choc 85%, 60g iso pro

M4 – 200g chicken breast, 100g cottage cheese, mixed veggies, 50g avocado,

M5 – 100g oats, 100g blueberries, 25g 85% dark choc, 60g iso pro

Once a week I’m swapping oats for homemade burgers 5% beef, sourdough brioche and sweet/white potato in the air fryer.

And 1 free meal with Pheebs

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[Nathan]

Fully agreeed. I would 100% be liking to see the scale move with initial food bump and drugs going in. I’m pretty confident tha as the drugs take hold over the next 7-10 days the scales will move

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[Nathan]

I agree with hilly here for FB or U/L I would only initially programme a hinge pattern once weekly. and assess recovery capabilities

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[Nathan]

Make shift upper session due to my elbow grief. Couldn’t extend the tricep fully and couldn’t load once arm flexed. So there’s some inflammation there. It’s a ballache but is what it is. Can’t even out my finger on what caused it.

Machine lateral x 3
Teres pull-down x 3
Prime mid/upper row x 3
SA row x 2
Standing cable fly x 3
Reverse pec dec x 3
Ab crunch x 3

I may have a run at a full body split leading into knee op. 3 days a week. And then just go on feel post op based on recovery.

Just gotta get this elbow playing ball. I’ve got some sessions coming up with clients so I will be doing legs Saturday. Posterior Tuesday. And then I will see what works and how the elbow feels.

I’ve wrote out 4 full body sessions but that may be the case once I’m recovered and baby is here also for a while.

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