[Nathan]

Rest day today legs are a touch sore from yesterday but cardio and steps done. Then me and pheebs went to Meadowhall to collect some bits from Apple and order some new wardrobes from ikea so an expensive evening 😂 but she’s pregnant so she gets what she wants currently

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[Nathan]

If your weight stays the same on average for multiple weeks that is a stall. If everything has been nailed exactly the you can make a decision

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[Nathan]

Full body today really enjoyed this session and it’s something I may sway towards once baby is here for frequency. I mean that is wishful thinking as I have a knee surgery in 3 weeks Annett be able to train legs like I want for a longtime.

But I have booked my rehab specialist for weekly sessions plus a programme for my rehab so I am gettin that prepared for post op….

It’s getting close now but BE is down at 320lbs now. Which is ok I’d like another 5-10lbs off with starving myself and doing too much more movement. Once the weather picks up movement will be a lot easier as earlier starts and I will
Go for longer walks as it’s not feeezinf or raining. But for now it’s 8k steps and 4 x 20-25 mins cardio per week

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[Nathan]

Rest day today. Podcast, dog walks, cardio and 15 check ins done…

Ready for a full body session tomorrow which will be slightly revised. On what I can do.

I’m thinking

1 set of

Lying ham curl
Leg extension
Leg press
Adductors

2 sets of

Upper back row
Rear delt fly

3 sets of

Pec dec
Machine lateral raise
Ab crunch
Seats calves

Just going to figure out the lay out on which I start with either heavy upper light lower or the other way round

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[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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