[Nathan]

I agree here lower testosterone and GH will be perfect here.

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[Nathan]

A super busy check in day. Mondays set the tone for the week 16 check ins. I am going back to the desk for 8pm I have 2 new starter plans to get done so will probably finish one and get another one set up most of the framework.

And a new training plan to get sorted.

Had a great upper session today took some nice progressions

Low incline smith x 2
Inc DB fly x 2
Lat pull-down x 2
Upperback row x 2
DB side laterals x 3
SA preacher curl x 3
SA tricep push down x 3

Client competing for the next 3-4 weekends in a row !

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[Nathan]

Rest day and 1st Father’s Day today….which was pretty surreal but also very enjoyable had some clients round this AM

Then I had Effie all
Morning until pheebs had posing clients then we went out and took Effie to see friends Kam and jimbo and there horses and highland cows

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[Nathan]

Got some pretty solid advice here bud so implement and see how you get on with that

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[Nathan]

I’ve taken a lot of what Adam has said and looked into it. I feel that the potassium intake is very high also but what is the most important is the potassium to sodium ratio,

Which inlay close attention to with all my athletes coming into peaks

1.2-1.5 ratio of potassium to sodium is what I aim for.

Food sources:-

Potato
Spinach
Banana
Dates
Raisins
Red meats

Pink salt & lo salt ratios are dependant on diet set up. Some have 1:1 dom have more pink than lo.

Electrolytes & supps

Hydration
Peak hydration

My sheets have a calculator built in so the ratio is bang on.

But again don’t overcomplicate it. I just ensure when peaking this is managed

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[Nathan]

Very busy day today. Check ins this AM and then a drive to MK to see a client.

Back home and Effie has been very vocal tonight. We’re just trying to get her settled. Got a couple of new starters to get set up over the next week some great clients coming on board which is exciting

Got up to a 3pps leg press today which is a big step forward for progress so buzzing with that too

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[Nathan]

If you feel this is working for you.. then roll with it, I still think a little more protein atleast for me in that pre meal.. seems your getting enough carbs during the workout at current with regards to adding more carbs..

Hi Kerry, thanks for the input

Personally i like the approach of Christian Kuess (very well known Austrian coach) of having protein a little lower during gaining phases as Anabolism will be high anyway because of increased Carbs, Training performance and AAS. I also feel I am pushing my limit of protein as it does slow my digestion rather significantly.

When I do my next calorie increase I will add in Protein into the pre meal and see if i get along with it.

[/quote]
I know Christian and I think most of us agree protein can be redundant after a certain point in a gaining phase but I don’t think he would have no protein in your pre workout meal.

You are 100% not pushing your protein your at 1.05g per lb of BW and that is inclusive I’m guessing of trace macros.

If your natural then I would agree 1-1.25g is perfectly fine.

If your assisted the 1.25g is perfectly acceptable and should not impact digestion if your carbohydrate sources, food volume, fibre intake are sensible.

Most of us here have been coaching 10+ years. So we are just giving you our advice that you asked for.

This is what we would do.

I would have some more calorie dense sources and potentially look at fibre intake

Maybe pull down things like

Oats
Potato
Rice
Veggies

And add in things like

Dates
Organic raw honey
Raisins
More Fruit lower fodmap

This will for me improve palatability, meal volume. And digestion.

It yeh I would 100% have a protein serving in each meal

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[Nathan]

I agree with Joe that’s the best POA

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[Nathan]

Solid session today with a client at be modified. Upper and it was a great session. Tomorrow is a busy work day I have loads of check ins Friday and my rehab day too.

New starter plan sent out today also. Will aim to get wrapped up before doing rehab tomorrow!

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[Nathan]

If it’s a hematoma and not infected then it’s just time and trying to keep inflammation down. You may require some work to break down scar tissue later but just keep a close eye on it

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[Nathan]

Podcast day today we had josh Maley on for our 50th episode which was mega one of the best ones we have done. Really enjoyed it today.

A busy day of check ins as always, a new starter and a consult this evening,

Some blood reviews and then a watched last 45 of England game, I have just slightly adjusted my diet this evening.

And I’ve thought about creeping my gear up, but I’m going to hold out a little while yet until my knee is a little further along.

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[Nathan]

Hilly has nailed that and Maddy is asking the right questions, this is hard but it can be fixed it just takes a little time

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[Nathan]

Great upper session today and some class check ins. Rest day and podcast tomorrow which I’m really looking forward to! We have big josh on.

Life is very busy at the minute and I’m flat out literally all day doing something. But always trying to find something more to do.

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[Nathan]

Best rehab session to date. Really happy with today’s session. I would like a little more ROM on a couple
Of exercises but honestly I’m buzzing g with that today. Another extremely busy day at work

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[Nathan]

Nice rest day today. Dog walk this AM after some morning check ins. And then a day at Sherwood pines with some friends and spent some time with Effie and pheebs really enjoyed today.

New enquiries came in too and got a new starter to set up tomorrow aswell as my rehab?’

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