[Nathan]

324.4lbs this AM so weight has averaged at the same as last week, had a free meal this evening – chicken and lamb tikka and a naan bread with some brownie with pheebs and watched a film after we had a trip to Meadowhall to get her laptop fixed.

This morning we got up and fitted the mirrors to the posing studio, which is now finished, just for perfect the lighting now. We may need another 1 or 2 more and some black out blinds, and then we should be spot on for check ins and posing sessions,

We had a new 65” TV delivered today for the media wall getting fitted next week.

And had a few more bits in the house to sort, so traine local. Had a fantastic session.

SA hammer pull-down x 2
Smith machine BO row x 2
Hammer upper back row x 2
SA DB row x 2
Upper back pull-down x 2
Rear delt fly x 3
Dual cable curl x 3
SA DB hammer x 3

12k steps but no cardio today as we had so much on this AM

HIIT tomorrow AM but we will have a little lay in.

Blood pressure 125/66 this AM
Fasted BG 4.4

Everything is feeling good

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[Nathan]

When did you inject in relation to your test?

Of your not getting sides then is there any reason to bring it down much? Maybe 100mg primo at most, but oestrogen isn’t the enemy. Just be mindful….i always feel best when mines sits around 250-300 and I feel I grow better when my E2 is a little higher. As long as showing no sides

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[Nathan]

Evening guys

326.2lbs this AM so BW back down a touch after a rest day and BW taking an unexpected rise. Very busy day today with workmen in and out the house so trained local at s20 as it’s only a 20 minute as opposed 45 min run to derby.

Awesome session. I love this session and finding my groove regardless of where I train.

I’ve had a few notes to take since taking the reigns myself I pushed protein a little higher than I have previously to see how it sat. I’ve always been a very moderate protein feeder around 350g a day. I pushed to 400g+ but noticed my digestion had just started to slow a touch. And was feeling a little more bloated than normal, So I am going to pull protein back down. For a week lower than previous. But increase carbs and rotate some sources. To see how this sits. How I feel, perform, sleep etc . The good thing about running things yourself is you can trial this and take data.

I will pop up my revised diet tomorrow. And give feedback after a week or so.

Drugs still remain the same for now. Will escalate again in a couple of weeks.

Also GH at 14iu was causing me to be pretty tired during the day. So I’m going to reduce to 10iu and see if there’s much difference in fullness and or how I feel. Then I will make a decision on where to stick.

thanks for the update!

do you plan on adding another compound in or upping the test&eq?

do you feel any mental sides on eq?[/quote]
I currently feel very very good on this cycle. No mental sides from EQ I know some people experience anxiety.

But I’m feeling very good currently no mental foggyness. Feel very locked in. I will run bloods again in a few weeks to see how it’s looking

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[Nathan]

322.6lbs this AM a big shift in BW post pull & legs and revised diet, which is actually more calories but less protein and more carbs. So maybe some inflammation from a digestion standpoint…

I’m back around 300g protein, 900g carb and 90g ish fat

Very similar on rest days 850g carb so I’m keeping things more consistent across the week as my appetite was still very high. My digestion has felt a lot better today already.

I’ve brought in red potatoes aswell as rice, COR, oats and sourdough. And everything is sitting well. I will be doing a new FDOE this next week or so once I’ve settled into the diet that feels the best.

Another great push session today. Progressions taken again.

The posing studio is nearly finished now. So very excited to see it finished.

Back & biceps tomorrow. Then a trip to Meadowhall to sort pheebs laptop out

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[Nathan]

Have you got any pics?

What’s your output?

You’ve been dieting for 8 months but not consistent? How many days are you consistent out of a week. Month, quarter?

Do you have off plans? Are they tracked?

It’s going to be hard for you to adhere with such a low caloric intake for an extended period of time.

When it’s heat to this stage carb fucking can sometimes be a good method.

5-10 days low food, high output really dig in hard.

1-2 high days structured refeed days with low output no cardio just a basal step count. To wash off some fatigue. To then go again. But we need more Context. Pictures. Your current plan.

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[Nathan]

Evening guys

326.2lbs this AM so BW back down a touch after a rest day and BW taking an unexpected rise. Very busy day today with workmen in and out the house so trained local at s20 as it’s only a 20 minute as opposed 45 min run to derby.

Awesome session. I love this session and finding my groove regardless of where I train.

I’ve had a few notes to take since taking the reigns myself I pushed protein a little higher than I have previously to see how it sat. I’ve always been a very moderate protein feeder around 350g a day. I pushed to 400g+ but noticed my digestion had just started to slow a touch. And was feeling a little more bloated than normal, So I am going to pull protein back down. For a week lower than previous. But increase carbs and rotate some sources. To see how this sits. How I feel, perform, sleep etc . The good thing about running things yourself is you can trial this and take data.

I will pop up my revised diet tomorrow. And give feedback after a week or so.

Drugs still remain the same for now. Will escalate again in a couple of weeks.

Also GH at 14iu was causing me to be pretty tired during the day. So I’m going to reduce to 10iu and see if there’s much difference in fullness and or how I feel. Then I will make a decision on where to stick.

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[Nathan]

I agree with hilly here sounds like you have made some solid progress and you can definitely re visit this cycle again, the next bump up can be literally 150mg total load from 50mg test and 100mg mast

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[Nathan]

Rest day today…..

A big jump in scale weight after being back on plan 1 day and GH being back in….

328.2lbs which I dont know is a true refection just yet so we shall see how BW averages across the week.

10 rounds HIIT cardio on the assault bike this AM – 10 mins LISS cool down.

Sports massage, some client work, tip run, mentoring session, took both the dogs out for a walk separate as Neala is in season so boxed 10k steps off.

Just about to settle down for the evening with Pheebs eat my last couple of meals and get ready for a big Pull & legs session tomorrow!

Ive slightly adjusted my diet so will give an update on this tomorrow…

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[Nathan]

100% SA is your best bet here bud

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[Nathan]

Fully back into the groove today after a perfect weekend away for my Birthday.

Got to spend some quality time with Pheebs and relax….Have some good food, plenty of walking and laughs and chills.

Woke up today at 324.4lbs – 2lbs down from pre weekend weight

back in with cardio and Push today – took some progress on push today and felt fresh in the gym. Got a little lingering sniffle just in the background so upped my Vit D and Vit C dosage….

Just going to box my last meal off and then get another early night. rest day tomorrow sorting some more house bits and catching up on work. Sports massage and sorting the dogs out.

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[Nathan]

Today was very nice. I ate twice….but big feeds. After a few vodkas last night with Oscar and pheebs I looked pretty lean this AM 😂 anecdotal evidence but vodka works

Woke up and went to meet Oscar for breakfast at federal

Steak sandwich
3 whole eggs on sourdough
French toast with fruit

Then this afternoon we had sushi buffet, salmon teriyaki and some deserts

Another nice walk round Manchester….did 15k steps today and 17k yesterday.

We are now back in the hotel and watching a Xmas film in bed. We may order some room service. We may just get an early night and have a nice breakfast tomorrow!! Fully needed this weekend with pheebs and friends.

Feeling very grateful for those close to me. 💙

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[Nathan]

You have just got to make it work buddy for the time being.

Saturday, Sunday can be your longest sessions where you can really focus on progressing the log book.

The weekly 40 minute session are going to have to be fast paced. Supersets, giant sets pick 3-4 exercises and just blast them.

Something like this potentially could work?

Bro split:-
Sat – quads
Sunday – back
Monday – rest
Tues – Chest – high volume
Weds – hamstrings – higher volume
Thurs – arms & delts – higher volume
Fri – rest

Or

Upper (progressive overload)
Lower (progressive over load)
Rest
Chest & side delt (high volume)
Back & rear delts (high volume )
Arms (high volume)
Rest

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[Nathan]

Are you running GH?

Have you had any booodwork and checked Hba1-c?

I would add TBJP in fasted pre cardio
2 caps + 3-500mg L-carnitine

Then 2 caps insure with 2 highest carb meals possibly pre and post.

Assess this after a week.

Then you could implement 500mg metformin pre bed.

I don’t think the Lantus is needed just yet….

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[Nathan]

TBJP insure
Cardio
Don’t get too fat….

That’s first and formost. Then the use of Lantus and metformin can be an option.

What are they currently? Fasted BG?

What’s your carb intake at?

What’s body comp like?

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[Nathan]

UPPER LOWER REST UPPER LOWR ARMS REST

Upper 1:-
Chest press
Chest press
Dip/close grip press
Lat pull-down
Upper back
Lat
Pec fly
Side delt
Tri isolation

Lower 1:-
Bicep work
Ham curl
Quad iso
Quad compound
Lunge variation
Adductors/glutes

Upper 2:-

Lat pull
Upper back
Lat row
Shoulder press
Chest press
Dip/JM
Fly
Laterals
Tri isolation

Lower 2:-

Bicep work
Hip hinge
Hamcurl
Leg extension
Squat
SL press
Glutes/adductors

Arms & delts day:-

Rear delt
Side delt
Tricep
Bicep
Tricep
Bicep
Tricep
Bicep

Something like this just place what is a priority where needed. Assess recovery and go from there….

Calves every other session. Progressive overload across multiple rep ranges 8-25 include drop sets and rest pauses if you really want to smash them

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