[Nathan]

I would just pick one to run with and stay consistent buddy. As Maddy states there are different ways of running things, some also opt for higher cals on NTD for extra recovery. Alot of Olympic athletes eat more on NTD for recovery and fuelling there next session.

Personally I am the same as Maddie, and I programme the same for my clients the majority of the time. highest cals on TD and a little less on NTD – but regardless if your in a surplus then bodyweight should be trending up slowly over the weeks average, If your in deficit you want to see it trending down on a weekly average

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[Nathan]

Evening guys – Just logging off the laptop after another very very busy day.

Laptop work from 7am-11am then had a sports massage and shockwave therapy. Filmed some content with james for TBJP nutrition for a few hours, had an appointment with the accountant then back to the laptop until now. But my heads mashed so Im signing off eating and going to bed.

Back to it again tomorrow.

It was rest day today but still got my 10 rounds HIIT in. My steps have been low this week but Im not worried once Im back up to normal speed and everyone is on the sheets I will be back to my normal 8-10k daily.

Upper tomorrow and will film for my youtube as Ive not done one in a while so I fancy filming a training session.

Will do a quick update of where I am too

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[Nathan]

Be patient it will come. Providing your getting stronger on the lifts and taking bodyweight up.

It may be handy to send some form clips in also. So we can see how your training from an intensity standpoint

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[Nathan]

Evening guys a very busy day again at the laptop today….

Only minimal steps today as it’s so icey on our road I didn’t want to go to far out with the dogs so did 300 kcals on the spin bike around 22 mins it took me I went moderately hard. Got a good sweat on. Then literally back to back on the laptop getting my clients changed over to there new sheets from there check ins. They all love the new sheets so far. So it’s worth it. A lot of clients starting prep. And it’s gearing up to be a busy year. Trained at 6pm after most of work boxed off. Left the logbook and just went in a trained

SA hammer pull-down x 3
TBAR from floor x 2 + TDS
Hammmer low to high x 2
Life fitness upper back x 3
SA cable row x 3
Seated ham curl x 4
Glute ham hyper x 2
SA bicep curl x 4

Was a very intense enjoyable session.

Bodyweight has trended up nicely this week. I’ve increased androgens to

1400mg Test E
14000mg EQ

Added Lantus in at 20iu

Novarpaid 10iu pre back day from today. And will probably look at pushing some extra carbs around the workout window for my pull days.

330lbs this AM

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[Nathan]

Might be worth a deload, a change in certain exercises….and assessing overall
Volume across the week/set up that could be carrying over into your upper sessions.

But as Kamara says we may need more detail as to where you are in your current phase with food, output, sleep, stress, digestion etc. are there any external factors that could be affecting performance ?

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[Nathan]

Very busy today transferring clients
Onto new sheets and doing check ins means double the workload so it’s been a heavy laptop day and it will be all
Week by the looks of it.

But once it’s done it’s done….

Set a new client up also and had a consultation call.

Trained push and quads locally.

SA cuff laterals x 3 Myorep sets
Incline DB press x 2 straight sets
Flat machine press x 2 Myorep sets
Pec dec x 3 top set/back off
JM press x 2 straight sets
Tricep push down x 3 straight sets
DB lateral x 2 Myorep sets
SL extension x 3 progressive
Leg extension x 3 Myorep

Great session. I’ll be local tomorrow again after I’ve finished a chunk of work off to bed to make sure I’m up eeely again to get cracking on the laptop!

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[Nathan]

£8 amazing microwave rice cooker.

By a mile rice washer £2

Weigh out your rice for the day wash it

Put in the micro rice cooker double the water to rice. Example 300g rice 600ml water

Lid on microwave for 15-17 mins
Let’s it sit for 5 job done perfect Jasmine, basmati, sushi rice whatever you prefer.

Split out into your portions for the day.

I weigh mine uncooked and then cooked then divide by how many meals I’m having of rice.

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[Nathan]

Rest day on this snowy Sunday ready to attack the week. Was feeling a little negged out this weekend as my knee has been giving me some proper grief. When all you want to do is progress and train to your highest capabilities there’s something that gets in the way.

But adopting Jordan’s mindset of the ability to progress at all costs rings true. So I have adapted my split to make the progress required with the movements I can handle currently.

So I will be starting this week until I have the ability phase some heavier work back in.

Push & quad/adductor
Pull & ham/glute
Rest
Upper
Rest
Arm’s & legs

Rest 4 days to start if recovery is good I may go to 2 on 1 off rolling for a little higher frequency.

Very busy with work as we have a new sheet system in place so transferring clients over just takes time! But it will be worth it when everyone is over!

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[Nathan]

Last session of the week today a great session in the bank. Back & biceps with the Dr.

SA pull-down x 3
Prime upper back row x 2
Smith machine bent over row x 3
SA cable row x 3
Upper back pull-down x 2
Rear delts x 2
Biceps x 6
Calves x 4

Really enjoyed the session, got a little niggle in my Left forearm potentially a little tendinitis so will bang some BPC in this next week and just try to manage inflammation and get some therapy work done.

Knee isn’t playing ball at the minute and feels rough. Stiff, sore, a little unstable, it is what it is progress will be made in one way or another so rest up and see what I can get done Monday for legs, will just take more sets with more volume if needed….

Made a homemade curry for me and pheebs tonight and it went down a treat, all fr sh healthy ingredients. Will be doing 1 weekly off plan meal homemade for us so we save money, and know exactly what we are eating!

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[Nathan]

I would have definitely like to see a little
More of an increase in BW over 12 weeks but this is all dependant on how you look, perform, recover buddy. If you started from a lean set point I’d guess you have still plenty of runway here to take bodyweight and calories up

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[Nathan]

Whatever is going to be the most affordable and convenient if your on a budget. Some supermarkets do really good quality frozen fish, but also a good quality tinned tuna is also fine if that’s what you need to do bud

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[Nathan]

I echo what the guys have said above buddy

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[Nathan]

Depends if you want low fat or some higher fat content like the 5% that you are using, if you digest it well and it’s sitting well then fage is a good option. No need to change anything bud

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[Nathan]

Push session today. Movements felt really good. I working in a pyramid style today and just worked up the weight in sets of 10 to 1 set of failure, just so put some volume through the muscle after some time off. And it felt very nice.

Lying cuff laterals
Incline cable flys
Prime flat press
Prime dip
Arsenal overhead extension
Prime lateral
SA extension

Had a little look and pose after and I’m a little flatter as expected. No loss in condition at all. If anything a touch sharper, food is going down very well again. And appetite is fully back on track.

I’ve been having a good think of what I want to do regards my next showing, I will make a decision with Pheebs and those closest to me once this push comes to an end. 16 weeks left to go. Then I may do a little recovery/pre prep phase before a prep.

Or…..I will do a 10 week diet in the recovery/health phase then another push to the back end of the year before prep starting December/January for early USA 2026 shows before me and Pheebs tie the knot in 2026

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[Nathan]

What your experience using eq vs primo in your body and estrogen and rbc,pump,training,apetite,and what your androgen escalation load naThan?

First session of the new year today for me!

Pull and legs and it was a great session back in….scaled back volume and load a touch since being ill and it was the perfect session back in.

Didn’t weigh today but New Year’s Day I was 320.4lbs so 8lbs down from Xmas eve after 4 days noravirus 7 days out the gym and 5/6 where diet wasn’t quite back up to scratch due to illness, appetite and digestion.

But today appetite is back in a great spot. Digestion is good and my routine is back on point!

So we can move through the gears from here nicely….

Session was

SLDL x 1

SA pull-down x 3

SA row x 2

Prime extreme x 1

Close grip pull-down x 2

Seated ham x 1

SL leg press x 1

Cable curl x 3 + dropset

Ready and eager to get 2025 cracking! I’ve been having a good think about shows. And I have 2 options available depending on if I feel I’ve made sufficient progress in April

That will be Prague, Romania, Alicante and nd of October until end of November 2025….or I will push up until April, do an 8-10 week diet phase. Whilst on lower drugs and get nice and lean. Tonoushbup again up again until October, little freshen up and start prep Novemebr/December ready for Detroit & NY pro 2026 before me and pheebs get married. 1 I’ll be leaner to get in a suit and then I will have 2026 off totally and be ready for mid year shows 2027…..

The main thing is I make the most out of these next 16 weeks off season and make a decision from there

[/quote]
I’ve had a really good experience so far. I’m due bloodwork next week so I will see where my hormones sit. But currently libido, appetite, pumps, overall mental clarity and wellbeing is very good

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