[Nathan]

Evening guys! Its been a hot one!!!

311.8lbs this AM

Push today and a great sessions best my pressing has been in a long time. Which gives me some confidence that when I am ready to get back ‘ON’ I should really be able to drive some progress. But Im getting stronger regardless on 120mg/wk and just started dieting which is very very promising.

Session was:-

prime machine laterals (cam 3) x 3
Low incline smith x 2
Nautilus flat press x 2
Seated cable fly x 2
SA cuffed lateral x 2
Rope extension x 4
abs x 3

just had meal 5 and off out for my last 1k steps as its been wayyyyyy too hot to take the dogs out other than this AM

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[Nathan]

What is it your looking to achieve currently?

For me your not in a range I would be concerned by. Usually by week 6-8 these symptoms should settle. Personally I would not opt for an AI

You could slightly lower the dose if 75mg/wk sub Q is giving you that return as your supra currently not hormone replacement. But again thats not a bad thing depending on your goal.

I would allow another 2-3 weeks before re assessing. Sometimes sub Q can spike E2 more than IM in some individuals. Again always individual.

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[Nathan]

Rest day and check in day. My first check in back with Cal. 311.2lbs this AM thats 8lbs down since Weds.

Not doing anything special just being more diligent and accountable to someone. And to show I can get in shape again regardless of the current situation. Still a good 20+ pounds to come off to be anywhere near lean lean.

Just off for another little dog walk before Pheebs gets in then settling down for the evening once steps are boxed off

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[Nathan]

Why doesn’t she change rep ranges so she’s not doing 200kg every single time.

Or add in an intensifier….a cluster set, a muscle round. Something of that nature.

Just do a hip thrust pattern on 2 of the days. And the other day, do a hinge pattern, a unilateral movement like a split squat. A glute ham hyper?

Plenty of options here

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[Nathan]

Nice chilled day today…..50 mins dog walk this AM a few check ins….

Trains arms and calves, a good catch up with the boys on zoom, few more bits of work. Another 20 minute dog walk this evening after meal 5 then just settled down with my last meal before getting ready for bed.

Was 1lb down again this AM 312.2lbs

7lbs down in 3 days.

Rest day tomorrow. Which will be dog walks, house work, and some work at the laptop!

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[Nathan]

Depends what your calories are and how lean you are buddy. Also what are your steps. Theres other ways to drive fat loss with just increasing NEAT so your not driving too much fatigue through high cardio. Some will do no cardio some will do 60 mins plus cardio, do the necessary to get lean early enough to pull output back and be able to freshen up.

The main goal is focusing on performance in the gym and the ability to recover whilst still dropping BF

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[Nathan]

Posterior today at UF derby. Fantastic session weight down again 313.3lbs this AM

session as follows:-

Prime pulldown lat focus x 2
prime row x 2
SA machine row x 2
SL ham curl x 2
Belt squat RDL x 2
Cable overhand row x 2
reverse pec dec x 4

2 dog walks 10k steps done…..client work done and an early night coming up as Pheebs is away for the weekend with the girls.

Arms & calves tomorrow AM and then a few errands and some house work stuff to stsy on top of, then rest and recover for another big week

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[Nathan]

You could increase now or maybe give it 1 more week as things are progressing nicely, Then a little 200 kcals bump for carbs on both days would be a good start and assess the response buddy

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[Nathan]

Push and back in with the Dr today…..

lying cuff laterals – 2 x 8-12, 2 x 12-15
incline prime PL press – 1 x 6-10, 1 x 10-12
Prime flat pin loaded – 1 x 6-0, 1 x 10-12
prime pec dec cam 3 – 1 x 10-12, 1 x 12-15
Straight bar pushdown – 1 x 10-12, 12-15
SA OH tricep extension – 1 x 10-12, 1 x 12-15
Ab crunch x 3

10k steps just boxed off with 2 dog walks and gym steps. was 4lbs down this AM from 1 day on plan. So a good start. Will need to pull at least 20lbs off I feel to look half like lean everywhere with no assisstance in. Its defo a different look, but Im here for it

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[Nathan]

Rest day today and I’m back in with my new split!

Today was 2 dog walks – 10k steps

Knee consultation this AM I have been referred to a knee specialist Dr Ali and have another MRI scan in the next couple of weeks. So should have some results and direction shortly.

Little food pulled from current set up by cal.

320g protein
500g carb TD 400g NTD
100g fat

Test C 120mg/wk
Clen 40mcg
L-carn 1000mg TD 500mg NTD
GH 6iu
T4 100mcg
HCG 250iu daily
HMG 75iu EOD
SLU-PP332 250mcg daily

Will have another semen analysis next week and see where I’m at.

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[Nathan]

Pull today great session in the books

Sa pull-down x 2
Prime row lat focus x 2
Low to high row x 2
Rear delt pull-down
SL ham curl x 2
RDL x 2
SA preacher x 3

Rest day tomorrow and knee consult and some new set ups to get done!

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[Nathan]

I agree with Louis if your starting that low you have no room for any changes bud. 20kg over 20-24 weeks is defo doable but you want to start at 3-500 kcals under maintenance and rinse that for as long as possible.

I would estimate your maintenance at round 3100-3300 kcals so I’d start at 2700-3000kcals and increase steps to 8k see how you respond and adjust from there

I would increase protein a touch. And increase carbs a touch fat can be kept the same

Then get as much out of that before you stall

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[Nathan]

So around 1700kcals on TD and 0 carbs just trace on rest days?

And then 15kg BW down?

Your probably going to struggle to hold strength across all lifts buddy.

You will need to lower overall volume across sessions. My add in some high days weekly. Or look at a small diet break before Going back into a deficit,

But it will be very unlikely that you can keep progressing or even maintaining numbers n this set up especially if your volume hasn’t been adjusted

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[Nathan]

Rest day for me today busy work day

2 dog walks done.

Tomorrow will be client work AM train, client work PM

Got my knee consultation on Wednesday so will have a good idea of what’s happening from there

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[Nathan]

Rest day for me today busy work day

2 dog walks done.

Tomorrow will be client work AM train, client work PM

Got my knee consultation on Wednesday so will have a good idea of what’s happening from there

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https://tb-jp.com/collections/nutrition – The highest quality supps on the market


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