[Nathan]

Hi Bud, I can’t find the page to check but what did you do for fertility to conceive, what was your cycle, when did you use hmg etc?

Hope this helps bud…..

TRT 120mg/wk – this went in after 20 weeks completely off if I was to donut again I would stay on TRT from the start.

HCG 250iu daily – this is what I felt best at and conceived on I started at 1000iu 3 x weekly but got some high E2 sides and mood instability.

HMG 75iu M/W/F – I went up to 150iu for the month we conceived

L-carnitine 1000mg daily IM
Maca root 1200-1500mg daily
Vitamin D3 & K2 – 10000iu daily
CoQ10 – 200mg
Selenium – 200mcg
Shilajit – 500mg
Vitamin E – 400iu x 2
Vitamin C – 2g
Omega 3 – 3-5g daily
Zinc – 20-30mg daily
Ashwagandha – 600mg daily
Magnesium – 250mg elemental x 3 daily

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[Nathan]

Absolutely mega posterior session today. Things moved very well, took a little more time warming into sets, and felt strong.

SA pull-down x 2
Block SLDL x 2
Seated ham x 2
Upper back row x 2
Glute drive x 1
SA lat row x 2
SA bicep curl x 4

Plenty of laptop work done also rest day tomorrow!

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[Nathan]

Back in the gym today and back into normal routine fasted cardio at 6am back to 6 meals and back to training and check ins!

A great push session in the bag and looking forward to having a good run of training before my knee op. Then it will be an extended cruise dose again before I can get back to working after a few months rehab!

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[Nathan]

I agree this is perfect I like more frequent shots also….you will feel great on this dose

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[Nathan]

Another rest day today, defo feeling fresher today not fully fresh, but 100% better I didn’t know how smashed I was until I took a couple of days off. So tomorrow will be dog walks and last day of chilling before getting back to my split.

Boxed 7 training plans off today and tidied some admin work up. Looking forward to getting the new year started

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[Nathan]

This depends on what your currently doing now. I usually have carbs spread evenly except PWO which is higher

Then my first reduction is remove carbs from meal 1.

M1 – 50g pro, 0g carb, 20g fat
M2 pre – 50g pro 75g carb 10g fat
Intra 25g carbs
M3 post – 50g pro 100g carb 0g fat
M4 – 50g pro 75g carb 10g fat
M5 – 50g pro 75g carb 10g fat

This is is 2850 kcals – So you could remove a little carb from each of the other meals. Carbs down to 50-60g in the other meals. But you can also look at increasing the deficit via increasing output via steps or cardio. Rather than reducing food.

I like to keep carbs in pre bed to help with sleep.

I like to keep fats in for naturals and not go too low.

This is just a very rough idea bud.

But you have to find what works for you and what you feel good and perform well on.

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[Nathan]

I would slowly go into a gaining phase now buddy aim for 0.5-1lb a week average over as long as you can without getting sloppy. Your lean enough here for me to go into gaining phase

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[Nathan]

Boxing Day was good today with pheebs. I was had a lay in this AM fully recharging not slept that long all year. Had breakfast then took the dogs for a long walk at one of our old routes. Then we have had 2nd Xmas dinner went to do some shopping for the house and I did a wagyu beer joint for tea with green beans, potato wedges in air fryer and a fried egg. Last bit of festive food and back to it tomorrow!

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[Nathan]

Merry Xmas guys hope you all had a fantastic day. It was a great day for me & pheebs last Xmas m as a 4 (with the dogs)

Woke up went for an hour long dog walk. Had bacon and eggs for brekky. Then family dinner at pheebs parents,

The home for turkey sandwiches and a chill with the dogs.

Another rest day tomorrow as I’ve taken 2 days off and I feel battered, so hopefully 3 days does the job.

A trip out with the dogs in the AM tomorrow and then some shopping for the baby

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[Nathan]

Merry Xmas eve guys,

I didn’t post last night as I didn’t get back home until about 11pm from the cinema and literally fell asleep as straight away.

Yesterday was my last session for 3 days

Posterior. Great session….

SA pull-down x 2
DB RDL x 1
Seated ham x 2
Upperback row x 2
Glute drive x 1
SA row x 2
Biceps x 3
Calves x 3

We then went to watch avatar in Sheffield, great film just very long! Over 3 hours.

Today has been a very different Xmas eve and a lazy one. Stayed in bed until 7:30am got up and walked the dogs. Then went to Tesco and Aldi for Xmas eve shop.

Then me and pheebs went to her midwife appt and listen to the baby’s heartbeat,

We then had a nap with the dogs, much needed. Now we’re getting ready to go and have a couple of hours seeing friends and family before chilling out this evening infront of the TV

Merry Xmas everyone

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[Nathan]

I’ve used my fitness pal with relative ease for years, I don’t now as I eat the same things daily and now know off the top of my head most swaps. But 100% use one of the above apps

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[Nathan]

I’ve seen some really good results with 1-2mg per week over a longer period so as hilly states this is spot on

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[Nathan]

Mega push session today took some progressions across the board today.

dual rope Tricep push downs x 4
JM press x 2
Low incline smith x 2
Flat press x 2
Pec dec x 2
Machine lateral x 4
Abs x 3

Took progressions on pushdowns, JM press. Both press’s flat and laterals. So buzzing with today’s performance,

Cardio boxed this AM and a good dog walk. Then went to see my parents tonight and out up the baby car seat, pushchair and got to checking all was good. Getting pretty real now.
Did a few little bits of work today. Nothing much. Got a few training plans to do over the next couple of days but won’t take me too long.

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[Nathan]

Nice rest day today…..

Finished a client plan new starter. Then spent time with friends after dog walk this AM.

Checked in with Cal this AM too. He’s happy….we keep plodding on. 3 days rest coming up over Xmas as I’m smashed.

But got 2 big sessions to get in first!!! Let’s get it

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[Nathan]

I have a digestive health drink off my own back. Not what cal gets me to drink,

100ml aloe Vera juice
1 full squeezed lemon
15ml ACV
20g glutamine

As long as this is in first thing I’m good.

I take digest Pharma 3 x daily
I take insure fasted and with pre & post

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