[Nathan]

Push and triceps today. Everything felt good today. Felt strong. Like the super supps have kicked back in. Was up on everything and it felt light.

Torso supported DB laterals x 30+5, x 20+5, x 15+5
Prime Pec dec – stack x 11, 122 x 12
Kas handle press – 77 x 14, 58+2 x 17
Standing cable fly – 32 x 15, 32 x 15
Prime laterals – 58 x 18, 77 x 12, 58 x 15+5
Cross body extensions x 3
Prime splitter push down x 3
Kas handle curls x 3

Now to get some measurements for a guest posing spot. Because trunks ain’t going on yet!

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[Nathan]

I agree with the above…..I always favour a higher protein approach. But this comes
Down to digestion. And also the protein sources used

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[Nathan]

Evening guys!

Rest day today, cardio and sport therapy work. A lot of work boxed off today too! 1 more meal to go. Then it’s an early night!

Check in pics attached at 320lbs on the nose

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[Nathan]

Hey buddy stick with sources that digest well for you.

Pre and post cereals, COR, bagels, fruit and jam

Then make your other meals up of rice, oats, potatoes, bagels COR as long as all these digest well I see no issue in including them all

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[Nathan]

Evening guys a busy day playing catch-up from France and a few new starters to set up. Rest day tomorrow so I should be back up to speed with everything.

A great result for clients over the weekend taking 2 runner up spots. In open bodybuilding and bikini.

Todays pull and ham session went as follows.

Seated calves 1 x 20, 1 x 22, 1 x TDS
Seated ham curl 1 x 16, 1 x 22
Dead stop RDL 1 x 11
SA rot8 pulldown 1 x 12, 1 x 16
SA prime row 1 x 10, 1 x 12
PSP pulldown 1 x 15, 5×5 cluster
Prime pin loaded row 1 x 15, 1 x 16

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[Nathan]

Hey buddy, I always like to keep a baseline level of cardiovascular exercise in for some of the reasons you mentioned, appetite, digestion, not too much from a body composition stand point, but it does help.
I utilised HIIT cardio for a period to help with heart heath and fitness when taking higher rep sets until my body weight reached a level where recovering from HIIT was potentially detrimental to my performance in sessions.
Cardio on rest days plus your least demanding weight sessions in always a good start. For example 4 x 20mins low impact plus 1 x HIIT session, depending on fitness levels 5 – 10 rounds 20s on 40s off (assault bike/battle ropes/stepper).

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[Nathan]

Evening guys! Hello again from France….it’s been a jam packed but wonderful day for my pals wedding.

Morning guys. Flying home today so we got an early push session in and 30 mins on the bike as we were not get back until 9pm so it will be straight to bed for us.

Back in for pull and hams tomorrow! Everything has been hit whilst away not a gram out of place. But I’ll be glad to be home back to our normal routine and locked in for the next 14-20 weeks

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[Nathan]

Just get absolutely peeled mate….There will Be a genetic component to this too.

Doing the above will help. But just being peeled is the way

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[Nathan]

Hey guys prep Diet Changes updated

4693 kcals
613g carb
396g protein
73g fat

100g COR
100g berries
150g fillet
2 eggs

100g COR
100g banana
20g 90% dark choc
60g whey iso

50g pre
50g intra
40g post + 60g whey iso

200g chicken
120g COR/Jasmine rice
50g dates

200g chicken
400g pineapple
100g pineapple

200g beef
400g potatoe
100g pineapple

250g salmon

NTD

3985 kcals
457g carb
85g fat
348g fat

3 whole eggs
100g smoked salmon
50g COR

200g chicken
400g potatoe
100g pineapple

100g COR
50g banana
20g 90% dark choc
60g whey iso

200g beef
400g potatoes
100g pineapple

250g salmon
100g Jasmine rice

100g oats
100g raspberries
60g whey iso

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[Nathan]

They can be used post workout yes…

My post workout go to has been 20g EAA’s + fast acting carbs

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[Nathan]

Evening guys! Hello again from France….it’s been a jam packed but wonderful day for my pals wedding.

We still stayed to our routine cardio, food and training does not change.

I’m writing this as food is being served and me and Pheebs are eating meal 5 out of Tupperware. Some people don’t understand. But when you have goals, and you consider this your job. I keep turning up and doing the best I can. You wouldn’t just not turn up for work one day. That’s how I feel about my food. There will be plenty of time for chilling out and eating good
Food. When the season finishes. But
For now I have a job to do.

Cardio. Again tomorrow and then it will be a chilled day walking around Cannes and catching some sun hopefully.

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[Nathan]

800mg testosterone is a very high dose buddy especially running this on it’s own.

I would have to agree with Max here and lower you dosage back down to 300mg-350mg max for around 4 weeks allow your levels to stabilise then start with a minimum effective rice dose of nandrolone 150mg/wk and slowly titrate up. Only if needed. If your progressing then why increase?

The aim is to not need AI’s and 800mg of testosterone isn’t going to allow you to do that. Negatively impacting blood pressure, cholesterol, potential strain on the kidneys.

The most I have used is 500mg of testosterone and I would consider my self a larger than average more advanced user.

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[Nathan]

I have just had a full pill pot in my carry on with all my supps in buddy. They don’t even check. I had my insulin in my manbag and my orals in my carry on. You will be fine

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[Nathan]

Evening guys! Landed in France we have just unpacked everything and had our meal 5. Nothing changes today really we got up at 5:15am did cardio, stretching, posing, went to the airport. Parked 20 mins Away to get steps in. Had all our food with us except M6, so we are just off the the supermarket now to stocked up for the next 3 days.

The apartment is beautiful, perfect location and private. We have rented a car so we are going to drive to the gym in the AM for cardio and then get ready for my friends big day. Again nothing changes food will be taken with us. And plan will be adhered to.

Legs on Sunday morning! Then we will have a day enjoying Cannes

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[Nathan]

Push at S20 today as I wanted to be time efficient. Trained at 12pm today. After 2nd meal. Due to flying to France tomorrow for my best mates wedding we had a few things to sort and I still Needed to pack my case.

If got the most important things already sorted:-

COR
Protein
Supps
Chemicals
Headphones
Knee sleeves
Gym kit

Now to make sure I put my suit in! I’m a serious note nothing changes for us this weekend. We are resting tomorrow and Saturday day of the wedding. But we have a air BnB which has access to a health resort with cardio suite for cardio. We have located a gym nearby for Sunday and Monday training. We are renting a car from the airport, We take Fridays food with us whilst we travel. And then go straight to the supermarket when we arrive and get the essentials to stay on track.

Will I eat my meals at the wedding? Yes, does this bother me or change my mood? Not in the slightest. Will I still enjoy the day? Of course! Will I go off plan even 1 gram? Not a fucking chance.

We got goals to achieve!

#thisistheyear
#thejourney

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