[Nathan]

kefir has a lower lactose content so tolerated better for most in terms of digestion and gut health. In terms of nutrition profile they a very similar, kefir will have a probiotic benefit. So have what you like the most and tolerate digestion wise the best

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[Nathan]

Kuba and Kerry have nailed this. My preference when dieting into a holiday is to get not shape 1-2 weeks before then increase baseline calories so you don’t go on holiday and binge and do exactly what you have.

So yes you will need to diet the fat back off to get you back into a position to slowly move forward again

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[Nathan]

The guys have covered this perfectly….i prefer side laterals and then an incline press or a neutral grip shoulder press

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[Nathan]

Rest day today. 299.6lbs dog walk this AM and a little client work. Then me and pheebs have been to a family birthday, all meals taken with me, no high meal this weekend. We push on a little more.

Will do another little dog walk this evening and just chill for the evening back to it tomorrow with push.

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[Nathan]

I generally do a cleaner higher calorie meal that I can track. Or a higher day.

For instance I’ve given my client today

150g beef made into burger pattys
2 brioche buns
400g oven chips
1 muffi

To replace his meal of approx 500kcals

His overall calorie intake will be 1000kcals higher this meal will be around 200g carbs

He has not done cardio today. Just steps.

I may opt for this depending on the individual.

I may just do a high day based on the here they are what I feel they need, how they respond there total increase in carbs will depend. I will then take some info on the response and go from there

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[Nathan]

Arms and calves today

45 mins dog walk this AM

Some client work boxed off, my client taking 2 x 3rd’s at his show today which is a big step up from last years outing. So mega happy.

A solid session at s20 – took some progression on JM press and my elbow is feeling spot on so was able to do my normal session pain free, another dog walk this evening to his steps off and then watched a film you pheebs.

Got a little work to do tomorrow AM then it’s a day off the laptop and we are at pheebs nieces birthday party.

And it’s check in day tomorrow AM

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[Nathan]

Everyone will slightly differ in terms of food sources and digestability, So pick which sits right for you and pick the time frame you feel best pre training based on the amount you have. Im the same as Sara 10:30am for my pre workout meal 12pm for training start time is perfect for me and I have COR, but I have also had Oats and they both sit well

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[Nathan]

Evenign guys, Mega session today at UF Derby – still taking some nice progressions on pull even in this phase. Session was

Prime pulldwon x 2
Prime row x 2
SA machine row x 2
SL ham curl x 2
Belt squat RDL x 2
Overhand low cable row x 2
Reverse pec dec x 4

2 dog walks….Went to pick Neala up from our friends who has been look after her whilst in heat but she needed to come back today. She’s still got a few days left before shes not as flirty and maybe in season.

So Arnie has been mental since she got back in so a few days of keeping them seperate it will have to be!

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[Nathan]

301.6lbs this AM

Push today and another solid session. A busy day with client work. some new enquiries and clients getting ready for upcoming shows with a busy back end to the season shaping up!

Posterior tomorrow which Im looking forward to!

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[Nathan]

Agree with the guys above the 2 leg curl variations you have I will be perfect, then an RDL variation or glute ham hyper would be a perfect addition in a session

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[Nathan]

Yes mate it’s 2027 your good

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[Nathan]

Austin has nailed it and what we all agree on

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[Nathan]

Rest day today

Dog walk this AM

Plenty of client work, sports massage, client work, then just off to take arnie out for another 2k steps then another meal and get ready for bed. Busy day as always again tomorrow with prep clients checking in. And push at UF derby with the Dr.

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[Nathan]

Pull today at 302lbs as always the 2nd day after my high day I see an upward trend in BW this happened into last week then took big drops at the weekend again.

Performance holding just not being greedy with what I’m trying to take on a session to session basis. Rest day tomorrow. And needed appetite really kicked in today so will be interesting to see what happens when the rest goes in.

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[Nathan]

I can train on my own or with the right partner. I have had a consistent training partner for the last 4 years with just a few spells here and there where we train alone. Injuries, schedules etc and it’s been fantastic. I’ve had a couple of really good training partners over the years. But they have to be punctual and aligned with your goals.

This week I have trained alone twice and will train with my partner twice and all session will always have the same intensity

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