[Nathan]

Post workout is absolutely fine get it done

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[Nathan]

Can’t see the picture bud but no never ordered from a site ever

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[Nathan]

Another solid rehab session today with Toby went through some new exercises that he wants me doing to strengthen hip, glute and knee stability

Were moving in the right direction.

Show day tomorrow for my client so up early to take the dogs out and get down to check him in

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[Nathan]

Personally for me having just gone through this what I found worked best for me was no having bolus doses of HCG but 250iu daily

HMG is the driver for me and made the biggest impact 75iu EOD minimum I went up to 150iu and saw my biggest increase in all sperm analysis numbers you will get some spill over of LH from HMG also so for me HCG not massively needed in bolus doses. And it also caused me mood instability and some higher E2 sides.

Which looks like your not having issues there but test being low is the main issue for me

But these all increased massively on that protocol:-

motility
Morphology
Count

I went back to 120mg/wk also

Made a huge difference to sex drive and mood. And I stopped paying attention to bloods just that my hormones were balanced.

I did a sperm get every 12 weeks once o full maturation cycle had been and gone.

But we conceived within 6 weeks and f doing this after 5 months of trying before

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[Nathan]

Upper with a client today his last little upper session before his show Saturday. Looking great and excited for the show this weekend.

Busy day of client work and rehab tomorrow and then will get another rehab session in Saturday evening or Sunday.

New diet set up as I’ve gone off chicken

Which I will go through tomorrow

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[Nathan]

I think the guys have given you the best advice here possible. Fingers crossed for you on the recovery side of things mate and hope all goes well

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[Nathan]

Rest day today one because I’ve pushed hard with rehab the last week or so and my knee was a touch sore today so did my walk early at 6am so I was out early with the dogs. And then had plenty of client work to box off.

It was a hot one but looking forward to getting in the gym tomorrow!

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[Nathan]

Another solid rehab day today. Some more progress taken.

And another class day of client work. Looking forward to ever check in currently from the guys!!

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[Nathan]

I agree here lower testosterone and GH will be perfect here.

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[Nathan]

A super busy check in day. Mondays set the tone for the week 16 check ins. I am going back to the desk for 8pm I have 2 new starter plans to get done so will probably finish one and get another one set up most of the framework.

And a new training plan to get sorted.

Had a great upper session today took some nice progressions

Low incline smith x 2
Inc DB fly x 2
Lat pull-down x 2
Upperback row x 2
DB side laterals x 3
SA preacher curl x 3
SA tricep push down x 3

Client competing for the next 3-4 weekends in a row !

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[Nathan]

Rest day and 1st Father’s Day today….which was pretty surreal but also very enjoyable had some clients round this AM

Then I had Effie all
Morning until pheebs had posing clients then we went out and took Effie to see friends Kam and jimbo and there horses and highland cows

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[Nathan]

Got some pretty solid advice here bud so implement and see how you get on with that

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[Nathan]

I’ve taken a lot of what Adam has said and looked into it. I feel that the potassium intake is very high also but what is the most important is the potassium to sodium ratio,

Which inlay close attention to with all my athletes coming into peaks

1.2-1.5 ratio of potassium to sodium is what I aim for.

Food sources:-

Potato
Spinach
Banana
Dates
Raisins
Red meats

Pink salt & lo salt ratios are dependant on diet set up. Some have 1:1 dom have more pink than lo.

Electrolytes & supps

Hydration
Peak hydration

My sheets have a calculator built in so the ratio is bang on.

But again don’t overcomplicate it. I just ensure when peaking this is managed

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[Nathan]

Very busy day today. Check ins this AM and then a drive to MK to see a client.

Back home and Effie has been very vocal tonight. We’re just trying to get her settled. Got a couple of new starters to get set up over the next week some great clients coming on board which is exciting

Got up to a 3pps leg press today which is a big step forward for progress so buzzing with that too

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[Nathan]

If you feel this is working for you.. then roll with it, I still think a little more protein atleast for me in that pre meal.. seems your getting enough carbs during the workout at current with regards to adding more carbs..

Hi Kerry, thanks for the input

Personally i like the approach of Christian Kuess (very well known Austrian coach) of having protein a little lower during gaining phases as Anabolism will be high anyway because of increased Carbs, Training performance and AAS. I also feel I am pushing my limit of protein as it does slow my digestion rather significantly.

When I do my next calorie increase I will add in Protein into the pre meal and see if i get along with it.

[/quote]
I know Christian and I think most of us agree protein can be redundant after a certain point in a gaining phase but I don’t think he would have no protein in your pre workout meal.

You are 100% not pushing your protein your at 1.05g per lb of BW and that is inclusive I’m guessing of trace macros.

If your natural then I would agree 1-1.25g is perfectly fine.

If your assisted the 1.25g is perfectly acceptable and should not impact digestion if your carbohydrate sources, food volume, fibre intake are sensible.

Most of us here have been coaching 10+ years. So we are just giving you our advice that you asked for.

This is what we would do.

I would have some more calorie dense sources and potentially look at fibre intake

Maybe pull down things like

Oats
Potato
Rice
Veggies

And add in things like

Dates
Organic raw honey
Raisins
More Fruit lower fodmap

This will for me improve palatability, meal volume. And digestion.

It yeh I would 100% have a protein serving in each meal

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