[Nathan]

Long day so far still at a client show and looks like I will be here for a while yet!

Cardio, check ins and dog walks then a drive up north.

So it’s gonna be a late one tonight! But we love it seen some good guys at the show. So we crack on

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[Nathan]

Option 2 for me but whichever you will enjoy the most and feel like you can stick to

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[Nathan]

If your classing your incline treadmill as your cardio you want to be getting your heart rate to zone 2 for me that is 110-130bpm

But I always aim to stay above 120bpm

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[Nathan]

Yeh this is normal re set lifts and standardise form and build from there

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[Nathan]

BW up again today I’m not worried that weight has increased basically daily this week as performance and fullness has increased nicely. I think the body will balance out this week and I’ll probably start to hold around mid 290’s

Great pull session with the doc today after client work and dog walk this AM missed cardio as I was literally glued to the laptop for first 3 hours of the morning with check ins won’t let this happen again.

And hen went to watch the smashing machine with pheebs this evening with the rock. I love the rock and I live MMA so I thought it was a very easy watch and a great story

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[Nathan]

This would literally be my thoughts….Is there an option to change gyms?

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[Nathan]

Hey guys busy day today. Up work, cardio, dog walk, trained push at s20, haircut then Ive had an in person check in and ten went to Thornbury private hospital for a CT scan and x-ray on my knee to see if they need to do a 2 phase operation or 1 phase.

Back home to some mr work to finish of for clients competing.

BW has gradually increased daily since the food bump 294.4lbs this AM

Food as follows:-

M1
3 whole eggs
100g chicken
100g rice
100g pineapple or kiwi

M2
100g COR
100g banana
25g dark choc
60g iso pro

INTRA
50g sustain
25g MPS max
10g creatine
10g glutamine

M3
250g white fish
100g rice
100g pineapple
70g dates

M4
200g beef
125g rice
5g coconut oil
100g pineapple

M5
200g chicken
125g rice
50g avocado
100g pineapple

M6
100g COR
100 frozen berries
25g dark choc
60g iso pro

NTD

M1
3 whole eggs
100g chicken
100g rice
100g pineapple or kiwi

M2
200g chicken
100g rice
50g avocado
100g pineapple

M3
100g COR
50g banana
25g dark choc
60g iso pro

M4 – same as meal 2

M5
200g beef
100g rice
100g pineapple
5g coconut oil

M6
100g COR
100g frozen berries
25g dark choc
60g iso pro

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[Nathan]

agreed….

I have zero lantus in currently and carbs back up to 750g daily on the mito stack FBG 4.3-4.6

Is that the most cost effective? Maybe not but the extra benefits you will get alongside this, with nutrient partitioning, insulin sensitivity, cognitive function, energy production will be worth it!!

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[Nathan]

How much salt do you usually take on board? Everyone is different bud. Do you get good pumps in the gym?

I use pink iodised salt 3g per meal and intra so 21g salt on TD and 18g on NTD

When Im pushing the drugs higher and my BP sometimes starts to increase I put 2g pink ad 1g lo salt in…..

Generally I have clients on 1-2g per meal and intra. Dependant on health metrics, body type, blood pressure, bloodwork will depend if thats all pink salt, lo salt, iodised salt

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[Nathan]

For me this will be person dependant. As Jordan says you can save the money and sites for your Anabolics.

I run it all year, as I jab the same sites for GH, L-carn, etc and have my sites for gear when Im on. So I don’t mind jabbing it.

I found It has helped keep me leaner in off season, and also has been beneficial in my fertility phase. But its 100% not needed.

So if your finances don’t allow, don’t stress it, if you don’t like jabbing leave it. If money isn’t an issue and you don’t mind jabbing crack on

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[Nathan]

Lower today and a very very good session to say where Im at with my knee. A really nice stimulus.

seated calves x 3
prime lying ham x 2
belt squat RDL x 2
Glute drive x 2
Leg extension x 3
cybex squat press x 2
Bicep superset x 3

I kept quad work to 20 reps and not quite failure but got a great feel. Anything where I load it i get serious instability and pain. So Im doing what I can.

RDL’s 4 plates a side for sets of 12 feel awesome now, I can take this up and once the super supps go back in these will fly.

But the peptide stack is 100% giving me an edge currently.

Ive ordered some IGF-LR3 to potentially use on my wank leg once Im on my rehab try and bring the legs back up a touch.

I may even just whack it in before to be fair once Im back pushing.

I will list my food and peptide stack on a new post. Im in for CT scan tomorrow my knee so will have some dates soon hopefully!

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[Nathan]

If you need to recover why have you reduced your food?

If your fatigued and inflamed from training too hard out the gate post prep when your body has been under massive amounts of stress from your prep then yes it’s completely normal that your weight hasnt budged.

Carbs and cals should be at maintenance at least even a slight surplus. If your resting keep cardio out this week and just do a baseline level of steps 10-12k

And when you go back in 2 RIR minimum effective volume,

Lyon can recover and put this right but do it slowly. You can milk 6 weeks here at minimum volume and 1 RIR and make progress and have loads of runway for off season. Especially if you are now on low drugs

• This reply was modified 9 months, 1 week ago by  Nathan.

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[Nathan]

Took a rest day today….asni sid lower Sunday and my legs were fried so will do lower tomorrow now which worked well as I could catch up on some work and spent some time with pheebs.

Been on 2 dog walks, cal has upped my food a touch more again to 750g carb now TD which is still going down easy enough even with the Reta. I could easily not eat a meal but I just eat as it’s my job.

I’m really looking forward to seeing the lipid improvements as I’ve seen some clients bloods and they lipid panel has improved more in 4 weeks than it has in 3/4 years

Which is mental! Got 2 clients competing this weekend and 3 next weekend last run of the season will be busy!!

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[Nathan]

Evening guys, really busy day today 2 new starter set ups, along with 2 enquiries and 20+ check ins so a very busy laptop day.

Cardio and 8k steps boxed off and a really good upper session also. Performance was very good. And energy and focus are really good currently which is 100% from the the MITO stack!

Lower tomorrow on the cards and red day to get stuck in.

BW was slightly up from legs and Sunday roast but that will wash back off this week back at baseline

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[Nathan]

I’m completely with the other guys. Training should be when you have the time and feel like you perform the best.

I feel great usually after 1-2 meals but more sluggish after 3-4

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