[Nathan]

Very solid session today. Did my rehab this AM after blasting my check ins off quic this AM – I wasn’t the laptop for 5am as Effie was up at 3:30am I made her a bottle whilst pheebs fed her. Then topped her up until about 4:30am had 30 mins back in bed chilling.

Did my morning rehab. Ran some errands and then had an appointment with the health visitor. Effie is doing great. She is nearly back to birth weight like 40g off.

Session today

Low incline smith x 2 work (2 building)
Upper back row x 2 work (2 building)
Pec fly x 1 work (2 building)
SA cable row x 2 work (1 building)
SA cuffed lateral x 2 work (1 building)
SA cuffed extension x 2 work (1 building)
SA cable curl x 2 work (1 building)

Very enjoyable session and glad to be putting 2 upper days in consistently now. And 3 rehab lower gym days. If I have the time I may do 3 upper days it still don’t want to take thenoiss and want to be as present as I can at home,

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[Nathan]

Glutamine I think is very beneficial for gut health, recovery, and for me as it’s cheap not a waste of money.

EAA’s you don’t need them on wake if your eating half an hour later? Probably not. Do you need them before bed probably not if your eating within close proximity.

Where I think there very beneficial.

Fasted training
People struggling to hit protein targets and who are t eating g 4/5/6 meals a day.
Intra training when you eat pre 60-90 mins before and your session are 90-120 mins.

If you want to maximise everything they are very beneficial

If you are eating 5 or 6 meals a day maybe not an essential

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[Nathan]

Day 1 today and some progress made today. One day at a time holding some confidence. Ive got upper tomorrow I’ve not taken any pics for a long time. So I don’t know what im looking like. As my head may fall off. But I may have a shave and take some pics this week.

Setting in to dad life quite nicely I think. Pheebs is doing amazing. Effie is an angel

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[Nathan]

Yes mate this is awesome and very well thought out, well done.

Although there is still room to push the deficit – 28 weeks in a deficit with only 2 off plans is quite a while mentally and physically

So Ineoild be looking at option 2

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[Nathan]

Recovery day today. And a nice day this AM did my wake up session for my knee and 10 mins bike. I get stuck into my new rehab plan tomorrow.

DAY 1

• Seated tibial rotations – 2 x 8 each way
• Light pronation reps – 1 x 6

• Cable TKE – 2 x 12–15 (2 sec hold)
• Weight shift holds – 2 x 15–20 sec

• Leg press – 2–3 x 8–10
• Sit-to-stand – 3 x 5–6 (3 sec down)

• Leg extension – 2 x 10–12 (mid-range)

• Standing calf raise – 2–3 x 12
• Calf hold in the standing calf raise – 2 x 20–30 sec

• Hip abduction machine – 2 x 12

• Bike – 10–15 mins easy

My little tidy up starts tomorrow

I aim to get 20 mins bike light a day. 10 mins AM and 10 PWO

5k steps – which is difficult at my pace….

Diet is very simple

M1
3 whole eggs
150g chicken
100g sourdough
100g fruit

M2
100g COR
100g banana
20g dark choc 90%
60g iso pro

M3
250g 5% beef
100g jasmine rice
100g veggies
100g apple

M4
200g chicken
100g Jasmine rice
100g veggies
100g fruit

M5
100g oats
100g fruit
20g dark choc 90%
60g iso pro

TD & NTD are the same except 30g intra carb on TD

300g protein
450g carb
75g fat

Test E 210mg/wk (30mg daily)
Mast E 350mg/wk (50mg daily)

GH 6iu
T4 100mcg
SLU 750mcg Proforma
MOTS C 2mg TD
SS31 1mg daily

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[Nathan]

Yeh I agree with Kamara lol

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[Nathan]

I like 8-15 across the board for glutes depending on the exercise

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[Nathan]

Today was check ins. And then me and pheebs went to town to pick a few bits up for Effie. I cooked us a fillet steak and potatoe for tea. And we had watched a film and then Corinne dominate her first MMA bout against a good girl.

Knees a touch tender from pushing the last couple of days but making strides forward daily

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[Nathan]

I use the BPC/TB blend from Proforma, 20mg I used 2mg of each daily currently for a knee surgery and 2.5mg klow daily

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[Nathan]

298lbs this AM not weighed myself in a while, but thought I better start being accountable.

As I can now move a little more. And I mean a little more.

But big steps forward in terms of rehab.

I did a leg press

Apartial leg extension no full lockout or flexion yet.

A lying ham curl.

No load or 1 pin. But something I can progress I have now 3 lower rehab work days gym based and 2 days which is restore & ROM work.

I will do 2-3 upper days too when I can around this, bike now up to 10 mins daily,

So big big positives at 8 weeks tomorrow.

Let’s get it

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[Nathan]

I would only use trusted sources people who you know buddy or who you know

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[Nathan]

Hey guys late one for me today. Baby duties and catching up on some work means I’ve only just got down. Took a rest day today just did the longest walk I’ve done yet without crutches. Physio appointment tomorrow to see what we can try and progress. And add in. Busy weekend ahead.

Will get in for 2 more sessions over th weekend too.

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[Nathan]

I really like ppl/ul just be mindful of volume initially start at MEV there’s a couple I would maybe look at in the split but the overall set up is good.

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[Nathan]

Restore rehab day today. I’ve been doing my rehab all in one to save time rather than split up some days due to still trying to work out a routine that works with me and pheebs

Podcast recording and then some progress with my knee so we will take that all day

• This reply was modified 3 weeks, 1 day ago by  Nathan.

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[Nathan]

That’s one of the highest I’ve seen at 210g/L

It depends what context. But you defo need to get 2/3 let’s done for me and just keep a very close eye on it

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