[Nathan]

Current food set up:-

TD

M1
3 whole eggs
100ml egg whites
100g sourdough
50g COR
50g oats
100g frozen berries

M2 pre
125g COR
20g Dark choc 85%
100g banana
50g iso pro
30g maple syrup

Intra
50g PF
10g creatine
25g MPS max/EAAs +hydration
10g glutamine

M3 post
150g fillet steak
125g jasmine rice
250g red potatoes
100g mango
20g honey

M4
150g chicken
125g jasmine rice
250g red potatoes
10g coconut oil
50g spinach
1 kiwi

M5
100g fillet steak
100g prawns
125g jasmine rice
250g red potatoes
100g mango
75g veggies

M6
125g COR
50g iso pro
20g almond butter
100g blueberries
30g jam

925g carb
350g pro
85g fat

NTD

M1 – same as TD

M2
200g salmon
250g sweet potatoes
100g jasmine rice
75g veggies
100g mango

M3
125 COR
20g dark choc 85%
50g iso pro
100g almond butter
100g banana

M4
150g fillet steak
100g jasmine rice
250g red potatoes
50g spinach
100g mango

M5
100g tuna steak
100g prawns
100g jasmine rice
250g red potatoes
75g veggies
100g mango

M6
125g COR
100g blueberries
20g almond butter
50g iso pro
10g chia seeds

800g carb
335g protein
90g fat

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[Nathan]

why don’t you try taking an extra day off at the week so you train U/L rest U/L rest rest and see if the extra rest day helps

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[Nathan]

Very good push session today 327lbs this AM

body is a little beat up coming to the end of this training block, So will remove HIIT and cardio for a few days and just go on some dog walks

Took progressions on everything today except JM press i was 1 rep down my shoulder and elbow just felt a little sore after last nights sports therapy work.

Rest day again tomorrow, then training Pull & legs with Josh Maley Friday and filming for his youtube which will be fun.

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[Nathan]

No it knocks me out on both half and full dose…could be something else causing it?

But as Clare said high doses ashwaganda may have a different affect?

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[Nathan]

Again mate as JP said are your lifts progressing? I do biceps before legs and after pull I don’t over think I just get in and get it done and make sure I progress

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[Nathan]

Morning guys! Nice rest day yesterday for me. HIIT cardio boxed off sports massage. Plenty of laptop work. And just getting Xmas stuff and house stuff sorted!

Push on the cards today. And check in with myself. Will update on any changes!

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[Nathan]

I would look at doing 2-5 sets of direct hamstring work (recovery dependant) If you dont like a hinge pattern on leg day then do it on Pull day. You could have 1 main compund lift on 1 leg day and another on your 2nd rotation….Example would be:-

seated ham curl x 2-3
Leg extension x 2-3
leg press x 2
split squat/lunge x 2
lying leg curl x 1-2
adductors x 2

Rotation 2:-

lying ham curl x 2
leg extension x 2
squat pattern x 2
SL leg press x 2
glute ham hyper/glute drive x 2
adductors or abductors based on needs x 2`

keep your RDL/SLDL at the start of your pull day?

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[Nathan]

stop watching tik toks and concentrate on your own progress…..

Assess your volume per session (you can put your split in here, and look at taking your sets as close to failure as possible. If your somewhere near failure you will be growing. Thats for sure if everything else is bang on.

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[Nathan]

its up to you bud, The concentration of the water wont affect the dose…I usually add 1ml just so I know 10 units on a slin pin is 1iu but it works exactly the same if you half the water just half the amount you dose 0.5ml 5 units

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[Nathan]

Great start to the week today. Good sleep after a nice rest day with Pheebs yesterday. Legs at Snap fitness which was an absolute banger of a session there was about 3 people in the gym so popped my headphones in and got after it.

Dual low cable curl facing away x 12 x 11
Dual low cable curl facing stack x 15 x 15
hammer strength seated calves x 20 x 15 x 12 x 20
life fitness Lying ham curl x 12 x 9 x 15
life fitness SL extension x 15 x 15 x 15
hammer strength 45 leg press x 12 x 20
glute ham hyper BW x 15 x 11
adduction x 20 x 15
SS
abduction x 20 x 18

Cardio was done this AM spin bike 150 kcals , then walked Arnie, boxed all work off. Few messages when I got bck from the gym, Waiting for the plasterer to come and do the media wall then off to do the food shop

Rest day again tomorrow. And a few consultation calls, then sports massage at 6pm

Snap are having an infrared sauna fitted Friday which will be ideal on rest days as its just 2 mins round the corner and ill be perfect for recovery on rest days

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[Nathan]

Nathan, can you draw multiple peptides into one slin pin, checked out bio labs how much water goes into each vial? 1ml? Thanks mate

So biolabs I would dose them separately bud, but I cant see any reason why not. So this depends on what you want the amount of water will just alter the concentration. You will still split the dosing down accordingly

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[Nathan]

Core Protocol:-

1. BPC-157 (for recovery and soft tissue repair)
Dosage: 250-500 mcg twice daily (morning and evening).
Administration: Subcutaneous or IM injection near the site of injury/inflammation or systemically in the abdominal fat.Duration: 6-12 weeks, followed by a break (4 weeks off) if needed.

2. CJC-1295 DAC + Ipamorelin (for enhanced growth hormone release)
Dosage: 300 mcg CJC-1295 DAC + 300 mcg Ipamorelin once daily (preferably before bed on an empty stomach).
Administration: Subcutaneous injection in abdominal fat.
Benefits: Boosts GH/IGF-1 levels, aiding recovery, muscle repair, and fat metabolism.
Duration: 12 weeks, followed by 4 weeks off.

3. TB-500 (for deeper tissue repair and injury prevention)
Dosage: 2-2.5 mg twice weekly (total ~5 mg per week).
Administration: Subcutaneous or intramuscular.
Duration: 6 weeks, then taper to 2 mg weekly for maintenance, if desired.

I would also look into cardarine (sublingual drops) and SLU-PP 332 metabolic boost – theres some really good reading on these

https://biolabshop.co.uk

You can find all these on biolabs use my code bigdog for an extra 7% discount

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[Nathan]

Rest day today dropped to 323lbs this AM…..

Started feeling a little under the weather and smashed yesterday so I made a call to not do HIIT this AM and just take Arnie for a walk then hoovered through the house.

Sunday Roast with Pheebs today and a nice chill out day. Next week I will run 4 sessions

Legs, rest, push, rest, pull & legs, push, rest, back & bi on the 23rd then 3 days off

Then back into normal split but reduced volume for a week – then turn the heat back up from the 6th….

I will look at implementing some dietary adjustments and training mods for my pull 2 in the new year, with the addition of GH timing, IGF-1 and insulin use and really try to drive max blood flow into the areas i want to grow from January just on 1 session to see if i can force some growth where I want it.

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[Nathan]

I agree With Sas here. gaining fat and losing muscle (if thats what you have done) Its hard to actually lose muscle unless you really try. So you may have just got too fat…..Wont be a programming issue. Its will be a routine, structure lifestyle, daily habits, and nutrition issue. Alongside cardio, adequate sleep and recovery

So more context would be very helpful

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[Nathan]

Back & biceps at House of gainz for the gasp team meet up…..Nice session, solid gym with some cool pieces and lots of like minded people.

Smashed from a great week of training….Just finishing a few bits of work off, have another meal then go and do a little food shop before settling down and chilling for the evening.

Nice rest day planned tomorrow planned with Pheebs. Goin to try and lay in bed for a little longer tomorrow before i do my HIIT

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