[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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[Nathan]

I think daily injections will sort this….if not something to control E2 very mildly 50-200mg primo or 12.5mg aromasin twice weekly and re assess

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[Nathan]

I would just take anything which helps with inflammation away from
Training if you training in the evening take in the morning. And vice versa the main things is consistency

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[Nathan]

It’s great to have a plan. But looking too far in front can literally derail those plans and not have you focus on the now. Which I know all too well.

I wouldn’t rush this process and try and enjoy the journey. Start with a deficit and pulling off some BF that’s sustainable. If you need to add in Reta to help with this layer then do that. Once you have got to a point you are happy with then you can start adding calories back in.

But just take your time

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[Nathan]

Rest day today. Woke up with a very sore elbow/tricep tendon. From arms yesterday, I think I’ve tweaked something or just aggravated my tendon, not the run I wanted to be having to be fair. But it is what it is.

In for upper tomorrow I will just be sensible with tricep movements and pressing.

Back garden is coming along very well. But lads got rained off today. But buzzing for a new back garden.

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[Nathan]

Very busy day today….client work, then filmed a podcast with some of my close mates. For there podcast. A long day as I trained after then got stuck in traffic for an hour on the way from the gym.

No ideal but ready to crack on with a busy day tomorrow!!

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[Nathan]

Hey bud I really like Hilly’s option here, ditch the biscoff

Whey protein
Oat flour/rice flour
Honey
Dates/banana
Flaxseed, olive oil, avocado oil

Amounts will be based on your calorie goals.

If you want to add an extra 1000kcals to the diet

150g carb
45g protein
25g fat

Use the amounts you need from the sources to get there

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[Nathan]

Big dog ❤️

First of all, I want you to know this is coming from someone who has been following your log and your journey for almost five years now. I have seen the ups, the pushes, the extremes, the discipline, and the mindset it takes to live at that level. I’ve seen that pro card on your hand and you crying with Pheb backstage ❤️

So.. what I am about to write is not superficial.

What you wrote is not the voice of someone who is lost. It is the voice of someone who is standing in the middle of a very real transition.

You are a pro. And that matters more than people think. Being a pro means your identity has been built around performance, control, direction, and execution. When surgery is coming, when rehab stretches far ahead, and when the body forces you to slow down, the mind naturally runs too far into the future. That is where the feeling of being “lost” comes from. Not because there is no direction, but because the old one cannot be followed right now.

On top of that, you have a child on the way. Even when it is a beautiful thing, it rewrites priorities at a deep level. It changes how you look at risk, time, and responsibility. You are not just adjusting training or bodyweight, you are adjusting who you are becoming. Anyone going through that would feel unsettled at times.

You need space to recalibrate, to accept a slower tempo, and to rebuild a direction that fits the man you are now, not only the athlete you have been.

But..

This phase is NOT empty time. It is foundational time. How you move through this period will shape the athlete you return as, but also the father and the man you will be when things ramp up again. If you treat this as preparation rather than waiting, you come out the other side stronger and more grounded than before.

You are making decisions that reflect awareness, responsibility, and long term vision. From where I am standing, that is NOT being lost at all.

Just my POV

Ludo, this message means a hell of a lot, I’ve read it twice and it’s the most meaningful way someone has broke things down for me.

Thankyou 💙

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[Nathan]

You have a tear in acl and you walk and train normaly ? Or just patella dislocation and what cause you this probleme ,can give me a name for watching this op in youtube.i have patella dislocation too thanks

Is like you have a patella dislocation a lot ? And now you walk normal and traun ?

What name of operation you want to do and what probleme nathan ?

Solid posterior session today. Another very busy day in the laptop.

I have pulled my food down a little

Today to start bringing bodyweight down with my operation closing in. I see no need to be sat at this bodyweight for another 6 weeks so a good 10-15lbs can come back off, It’s not serving me for recovery, mobility, and just being functional. Especially with baby due shortly too.

I know I can push back up quickly and I’m responsive when required.

4 days is suiting me in the gym aswell getting a lot from the sessions currently and progressing nicely.

[/quote]

Revision anterior cruciate ligament reconstruction (left knee) + bone-tendon-bone autograft (left side) + lateral extra-articular tenodesis (left knee)

Basically 2 in one a ACL revision reconstruction plus an extra procedure to Stabilise my knee on the lateral side[/quote][/quote]

Sorry bud? Can you repeat the question[/quote][/quote]
I have a failed ACL reconstruction from a surgery I had 19 years ago following a ruptured cruciate and a torn medial meniscus. Old football injury…..

So my surgery is an ACL revision. Plus the procedure to stabilise my knee on the lateral side. They are using patella tendon. I also have small tears in both lateral and medial meniscus.

Yes I can walk and train but I’m in pain daily.

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