[Nathan]

“Mainganing” not really a thing because you can never truly eat at maintenance as your maintenance calories change on a daily basis so your are either in a deficit or a small surplus. More than likely eating in a surplus on TD and deficit in NTD so you level out across the week.

To make consistent progress you need to be in a surplus consistently, enough to trend forward at a steady rate. Without getting too fat.

If your TD and NTD calories are keeping your average weight the same for 2 weeks consistently add 2-300 kcals to both days and his will be co trolled enough to move forward but stay in control of fat gain.

Maingaining works on paper for beginners for anyone serious about progress pick a direction. Surplus or deficit and commit to it

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[Nathan]

304.2lbs new low this AM little feed up tonight before last session tomorrow before the op.

Rehab, in person check ins and plenty of check ins boxed off around a shoot in Birmingham. Very different but actually really enjoyed this with pheebs….

Just got home….

Ready for another big day 48 hours out from the big op!

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[Nathan]

100% GH all day if you can afford it consistently then that’s the choice

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[Nathan]

So today was a long day but a very good day as I had my court case for a driving ban. I represented myself and mitigate my case pretty well pheebs said as she was in the gallery. The clerk also said I spoke well. Got a fine but got let off with a slapped wrist 12 points and keep my license. I just need to not do anything daft for a couple of years until some points come off.

Rehab done, another rehab tomorrow and then last one Thursday and upper again Thursday before I rest up for my operation

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[Nathan]

Lads have nailed it, and you have your recipe to crack on! Let’s get to work bud

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[Nathan]

Upper today mega session, plenty of work done. On the laptop too 306.2lbs this AM after a couple of more calorie dense meals. Haven’t done direct cardio for a week or so. I have just done dog walks, rehab sessions and my training sessions.

I do miss the cardio but it’s going to be out for a while at any intensity post op so I’ve just got used to doing my rehab in a morning….

Session today

SA pull-down x 2
CS TBAR x 2
SA row x 2
Flat press x 2
Low incline smith x 2
Cable fly x 2
SA lateral x 2
An crunch x 2

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[Nathan]

I have ran similar to the 4:2:1 with a client and he felt mega

600 Test
300 EQ
100 NPP

As with everything it’s dose dependant for the individual as hilly states

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[Nathan]

Legs absolutely fried today…..

But rehab session done, nice dog walks, practised walking the pushchair round the block with the dogs, did plenty of food prep and also prepping for knee surgery and also the baby arrival.

Ive got a busy week this week hopefully not too stressful. I have a court case Tuesday to keep my drivers license. Photo shoot Wednesday afternoon, 2 upper sessions and all my rehab work to do and plenty of content to nail.

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[Nathan]

I like around 45-60 mins myself as I finish my carbs by the end of the workout and have EAA’s half way through

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[Nathan]

BW was down a touch again today 305.4lbs so a little feed up again tonight nothing major.

Homemade 5% beef tacos and a few cookies. See if my weight budges any

Done plenty of steps and errands today. Check ins and in person check ins. Reba session in the AM my legs are fried today

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[Nathan]

305.8lbs this AM so another big drop this week. Fed up tonight a little will assess tomorrow I’m basically at my target a week before my op so I can cruise in now,

Last leg day today before the op and it was a great session, took some progressions on leg press and RDL

Really enjoyed it going to be very frustrating not being able to train how I want for 6-9 months

Check ins, tip runs and errands tomorrow

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[Nathan]

I’ve done both depends on what your after. Usually anavar will be used for a performance driver so taking preWO makes more sense in that context.

If it’s for stable booods you could try 25mg in wake 25mg pre.

I like to add in 50mg preWO in a prep setting for clients around 8 weeks out to hold performance. I then usually switch to winstrol or add winstrol on top around 40-60mg daily split dose AM & PM

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[Nathan]

Upper today solid session…

Pec dec x 2
Incline press x 2
Low incline smith x 2
SA cuff lateral x 2
Prime upper back x 3
SA Cybex x 3

307.8lbs this AM so down again….

Rehab this AM around 45 mins and a lot better through the movements today.

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[Nathan]

Keep seperate mate cardio is cardio

Steps are NEAT

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[Nathan]

Another rest day today

1 hour rehab/prehab this AM

Then sports massage and shockwave therapy on bicep/tricep tendon after the podcast.

Nice work block done…..

Down to 308.8lbs this AM don’t think I will force too much more off before the op but I’m comfortable with food and how it’s moving.

Gone to 4 meals which is suiting me really well to be fair. Reta is stabilising my Blood glucose even on lower food

Meal 1
175g fillet steak
6 whole eggs
30g sauerkraut
1 kiwi

Meal 2
300g chicken breast
100g rice
50g avocado
30g kimchi
100g cucumber, beetroot, tomato
100g Apple

Meal 3
250g salmon
100g cottage cheese
100g broccoli
500g red potato
1 easy peeler

Meal 4
50g COR
50g oats
75g iso pro
100g blueberries
25g dark choc 85%

300g pro
300g carb
100g fat

Low for me this but easy enough to deal with….

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