[Nathan]

I am a big advocate of cardio in the off season and keeping steps consistent if you enjoy.

Just maybe a touch lower than your fat loss phase, so you can recover and keep progressing as the guys have said

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[Nathan]

Great start to the week! Progression on push again today.

Incline smith and flat press up slightly in load and or a 1 rep increase.

Steps a little higher today as me and pheebs did some cleaning this evening, a new low this AM of 307.6lbs

Back in for pull tomorrow!

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[Nathan]

Only one way to find out buddy, run it and see how it goes in terms of recovery and progressions buddy

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[Nathan]

Nice Sunday rest day! Dog walk this AM some client check ins and new starter plan, a trip to the outlet with pheebs then a cinema date before another wet dog walk this evening before an early night to get after another big week!

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[Nathan]

I agree with Kam. Time allowing I prefer fasted. But if it means your losing out on sleep, then that will be just as beneficial for fat loss so do it PWO or try to increase your NEAT

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[Nathan]

Long busy day today! Dog walk this AM some client work done and dusted. Trained arms and calves, then a great surprise catch up for Oscar’s birthday!

Back home finished up my meals and ready for a rest day tomorrow. Which will be rest day. Check in day and some laptop work until pheebs finishes work and then we may go to the cinema!

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[Nathan]

It depends how lean you are, are you lean lean, where your need to increase cals a little for improved recovery capabilities? if the body is fatigued, stressed or hormonally down regulated then I would start to slowly increase cals over the next 2 weeks back to around maintenance then pop the drugs in.

But personally if your not peeled out your brain and functioning well, performing and recovering well and you can hold a leaner set point for a while then I would put the drugs in first before bumping the cals and let the drugs do the work initially for the first 4 weeks create a demand for some more food. That way you will stay leaner for longer but still make some nice progression….

Starting dose sounds sensible enough. Again hard for us to say as stack design is very individual but based on what you say feels good and what EQ does to you then its a smart move. Should be well tolerated.

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[Nathan]

Trained late today as I had to take the cat in for MOT midday which through me a little and then went to the barbers so trained at 5pm. Still was a great session at s20 replicated my derby session pretty easily.

Nautilus SA pulldown x 2
Prime upper back row x 2
Hammer SA row x 2
SL ham curl x 2
Belt squat RDL x 2
Rear delt cable row x 2
reverse pec dec x 4

just finished off a few bits on the laptop before heading to bed

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[Nathan]

I take average over the week but check in trends such as rest days post leg days if your a female TOTM

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[Nathan]

309.2lbs this AM so down a touch again today. Push on the menu. Great session pressing is improving again my elbow gave me a little bit of pain today so a slight tricep tendinitis there which I will sort with some smart programming and some shockwave.

Posterior tomorrow and then I will do arms Sunday as it’s the show Saturday.

Busy day with clients got a few videos to send through tomorrow for new starters. Will train in the afternoon tomorrow due to car MOT and haircut so will train local

The work is getting done ☑️

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[Nathan]

Rest day today 309.6lbs this AM still trending down. Podcast recorded today 2 walks done and plenty of client work. 2 new set ups done and a consult call tonight.

Good day all round ready to get back in the gym this AM

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[Nathan]

Clare has nailed that in terms of the science and put it brilliantly.

For me fasted cardio…..just preference

But if it needs to be done at other times during the day then I like PWO up to 20 mins

And between meal 5 & 6 if last meal is pro fats also if you have to split sessions up

I’ve done 30-40 mins fasted and 20 mins between meal 5 & 6 before and worked well

I sometimes have clients do fasted and then 20 mins PWO also if needed

Like 30/20

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[Nathan]

310lbs this AM 9.2lbs down in 6 days so things are moving along nicely.

Great pull session today at UF derby with Felly.

SA machine pull-down x 2
CS T bar row x 2
SA prime row x 2
Upperback pull-down x 2
Prime d handle curl x 3
SA cable curl x 3
DB hammer curl x 2

Nice session did the job. Feeling good. Rinse and repeat!

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[Nathan]

I agree I would be wanting a leg press and a stabilised squat pattern in for quads for most bang for buck quad.

Ditch shoulder press and put another chest press in if it’s chest focused you have an incline and a side lateral

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[Nathan]

I would make sure your pre-bed meal is carb-heavy also….

on wake I would have 1L water with
5g creatine, 10g glutamine, pink sodium + 30-40g Clear Whey/ISO Pro + 50g performance fuel

Sip on 30-50g Performance fuel/Sustain + 5g creatine during training + 25g MPS MAX/EAAs mid workout.

Normal post workout meal.

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