[Nathan]

Evening guys!

Pull today with Dr and felly who is looking class in the early stages of his prep this year.

Session was:-

Prime pulldown (lat focus) x 2
low to high row x 2
granite SA row x 2
Prime upper back row x 2
rear delts x 3
EZ cable curl x 3
SA DB curl x 3
Seated calves x 3

Some posing rounds with felly then back home for PWO and some more laptop work.

250 kcals cardio boxed off this AM feeling fitter each week now. Rest day tomorrow and some HIIT work to be nailed

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[Nathan]

This set up looks solid mate. I would run it see how it feels, and make any adjustments from there. Just be mindful of volume as you get leaner. But everything looks spot on

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[Nathan]

Evening guys….

Great session today back with the Dr. Push & had a look at myself and posed for the first time in a good few weeks.

Not happy but not mad with what I saw. Im still fairly lean, A little softer and flatter in areas as expected being totally off cycle. Glutes still in and quads are feathered. Once midsection and back come in a little more i will be happier. I think another 10-15lbs off will be a decent look even though I will look a little different fullness wise with no assistance. but part of the process.

Dog walk and cardio done, 3 consults done with 3 new sign ups to get done this week which is exciting

Ready for pull tomorrow and another day of doing the do!

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[Nathan]

Evening guys…..

Busy morning with client check ins and an in person with Kyle whos 5 weeks out fom the first show. Who’s in a fantastic spot

Dog walk then went and trained delts & arms + 15 mins PWO cardio

session was:-

lying cuff laterals x 3
High incline smith x 2
rope extension x 3
dual low curl x 3
DB skull crusher x 2
SA DB curl x 2
SA high curl x 2
SA machine lateral x 2

Wasnt meant to be a training day but I wanted to train and felt fresh. Had a great session. So happy i trained.

Weight has moved down pretty rapid this week since being back. I feel tighter. Still not look super sharp as drugs are out completely now will be the 5th week. But i feel great mentally and physically.

Plenty more to come off before im happy. But nice and steady away.

Going to start hitting the bags again this week and get some rest day cardio in from a different form. WIll be fun and I will probably be sore as I havent thrown a punch for a while. So I will ease back in before stepping up to some padwork rounds and fitness has improved a little.

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[Nathan]

I agree with jordan I use insulin for most of my shots – if not small orange these should be fine bud

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[Nathan]

Rest day today after a banger of a leg session for the site yesterday….

cardio and dog walk this AM – then plenty of check ins and a couple of in person check ins. weight dropped again today 320lbs this AM so BW is coming down pretty quick. So I will be putting a little food in tonight. Just to slow things down a little and my appetite is high. Theres no rush to get peeled just come down very steady. So I can implement an off plan weekly with how things are moving

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[Nathan]

sounds really frustrating bud, especially when you’re doing your best to eat “clean” and still feeling off.

Your reacting inconsistently to certain food choices, and you feel best when not eating at all which screams gut inflammation or intolerance issues

glutamine alone wont just heal the gut if its deep rooted, and you have removed the usual suspects.

It could be a histamine response…..

Try a low histamine/ low FODMAP diet for a week or so

Swap chicken for white fish or turkey, No eggs, spinach, Avoid nuts, swap olive oil for coconut oil

Add in a morning gut drink:-

1 full lemon
1 cap apple cider vinegar
100ml aloe vera
15-20g glutamine

add in BPC-157 oral 500mg twice daily

What are stress levels like? As this can be a big sign, also caffeine intake?

Eating in a parasympathetic state, space meals out 3-4 hours

Cut out any artificial sweeteners or spices.

If none of this makes a dent then maybe some further testing may be required

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[Nathan]

When running an upper lower split I like to have 1 hinge in my lower set up on a more hamstring focused session.

So the example you have given is fine if that volume you can recover from then thats great.

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[Nathan]

Yes guys! filmed for the site today with the main man magic eye! it was leg day for me and Pheebs so we trained together with a few exercises that differed based on our needs.

Great session and took some nice progressions with my knee so buzzing with this.

SA preacher curl x 4 sets
Seated ham curl x 3 sets
leg extension x 2 sets
Leg press x 2 sets
DB split squat x 1 set
adductors x 2 sets
seated calf raises x 3 sets

Cardio boxed tis AM + dog walk feeling very good mentally and physically currently. Into the groove with training again. Looking forward to tidying up a little and keeping performance high whilst getting a little fitter.

Also the new drop is class!!

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[Nathan]

The work should be done by peak week, Its about getting the body fresh, relaxed, and full, You will need to be hydrated for this, cutting water back a little the final 24-48 hours is fine but everyone is slightly different. Example maybe from your normal 6 litres at 3 days out, maybe 5 litres 2 days out, 4-4.5 1 day out and the look should have been trialled based on approx stage time with X amount of water in for show day this can range from 1-4 litres depending on the time your on stage and if your a physique that needs to be hydrated well for the best look.

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[Nathan]

Creatine is the most study supplement there is, and the research backs up that it is a benefit for performance and recovery. You wont see massive increases in strength from 5-10g but it will be definately be adding to your performance and recovery if all other variables are consistent

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[Nathan]

Im usually around the 2 hour mark

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[Nathan]

Current diet set up:-

TD
550g carb
350g pro
90g fat

M1
125g fillet steak
4 whole eggs
veggies

M2
100g COR
100g banana
20g dark choc
50g whey iso

INTRA
30g sustain
10g creatine
25g MPS max
10g glutamine

M3
150g COR
120g mango
50g whey iso

M4
200g chicken
100g jasmine rice
50g avocado
veggies

M5

200g chicken
100g jasmine rice
veggies

M6
250g salmon
300g red potatoe
100g sourdough

NTD
450g carb
340g pro
100g fat

M1
same as TD

M2
250g salmon
100g jasmine rice
veggies

M3
100g COR
150g apple
50g whey iso
20g Dark choc 85%

M4
200g chicken
100g jasmien rice
veggies

M5
200g fillet steak
300g red potatoes
100g sourdough

M6
100g oats
100g blueberries
20g almond butter
50g whey iso

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[Nathan]

Evening guys! First day back in the gym today from Dubai. Upper went down and a cracking session.

Cardio this AM 200 kcals on spin bike, dogs walked, check ins, another dog walk when I got home from gym, now finishing some bits of work off.

Session was as follows:-

tricep pushdown x 4
Dip machine x 2
H/S flat press x 2
machine lateral x 4
pec dec x 2
SA pulldown x 3
upperback row x 3
Low pulley row x 2

Weight was 324lbs this AM so 3lb drop after 1 day back on plan fully from Dubai. Ready to crack on and get nice and lean over the next 8 weeks or so.

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[Nathan]

I’ve tried it last off season for last 8 weeks replaced 200mg primo and sat fine, body comp slightly improved for peak off season. Strength was good. No issues with pip on raw Pharma.

Had a few clients run it with success and really get on well with how they feel on it

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