[Nathan]

Hi roy I always favour a varied protein intake, from Different sources. As Phoebe suggests ground lean beef would be a good Option over pork and reasonable in price.

Low mercury white fish include cod, haddock, tuna, pollock, tilapia, and I eat prawns daily. My go to is haddock and prawns.

My daily protein source intake:-

Whole eggs
Whey iso pro
Haddock/prawns
Lean beef or fillet steak
Salmon

I very rarely eat chicken and Turkey now. Just out of preference hope this helps

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[Nathan]

Evening guys…..so today I felt off season for the 1st time. I actually feel heavy now. Daily tasks felt a Little harder, back pump whilst walking the dog which subsided I powered through. Probably due to not moving from the laptop except for cardio/steps and to the kitchen for food!

This stage onwards is now what separates people who just want to be big and people who get fucking big. The constant 6k+ daily never missing a meal. For months on end. This is the business now which is gonna put me in the mix next year and I’m buzzing for it.

Still plenty of work to do but I’m here for it! NYE pull day going down tomorrow! Let’s massive!

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[Nathan]

I second what Jordan has suggested here. You only have to look at his back to see the set up works. I have stopped over complicating my Pull sessions and focused on the above points. I don’t think you need as much “fluffy stuff” for example 3 rear delt movements in Pull B? for such a small muscle if you are training these correctly 2-3 sets per session will do the job.

Hip hinge Chest supported upper back row

Lat Bias PulldownLat Bias RowRear delt workDepending on the emphasis of the session you could add in some hamstring work to start if you are doing RDL’s as your Hinge you could add some trap work in around the rear delt work and also some biceps at the end too. I would always do some activation work like pullovers or pulldowns but i don’t really count these as working sets more as Blood-flow work before my Lat work.

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Nath #thejourney

What’s up Nathan!

Could you explain better what’s is bias?[/quote]

Meaning the muscle it favors – in a row you can do it many ways and whatever way you do will bias a certain part- so when you say a lat bias row you are talking about row favoring lat opposed to upper or mid back (would be row where que is elbow to hip)[/quote]
Perfect! Thanks!!![/quote]

Exactly how Darren explained it buddy….Apologies there

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[Nathan]

I second what Jordan has suggested here. You only have to look at his back to see the set up works. I have stopped over complicating my Pull sessions and focused on the above points. I don’t think you need as much “fluffy stuff” for example 3 rear delt movements in Pull B? for such a small muscle if you are training these correctly 2-3 sets per session will do the job.

Hip hinge
Chest supported upper back row

Lat Bias Pulldown
Lat Bias Row
Rear delt work

Depending on the emphasis of the session you could add in some hamstring work to start if you are doing RDL’s as your Hinge you could add some trap work in around the rear delt work and also some biceps at the end too. I would always do some activation work like pullovers or pulldowns but i don’t really count these as working sets more as Blood-flow work before my Lat work.

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Nath

#thejourney

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[Nathan]

Hey Buddy, i agree With Sas here i think this was excessive to say the least as a 1st cycle. I think you could still be making some really good progress with less and something that is going to be less harsh on your blood work personally.

When you say you added EQ in your first cycle to cover aroma? can you expand here please? A little confused to why you would add EQ to cover aromatisation? Were you taking any AI’s? just looking at your HDL here.

I think Hilly is on the right track also 250-300mg Test E and 200mg Mast/Primo to start would be a solid cycle to build from. I don’t think you would need much more than this if everything is on point.

And a little tidy up phase would be my advice too. Dropping some body-fat would put you in a better position to start.

Nath

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[Nathan]

Some check in pics and post push session pics from today

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[Nathan]

Check in day today guys 323.4lbs

Training is flying, everything is in a perfect spot in all honesty. So im just rolling with it. Im waking up ready to attack every day!

Today was Push and arms which went as follows:-

Incline clavicular cuffed flyes x 2
Flex leverage x 2
prime cable press x 2
prime dips x 2
cross body extensions x 3
kas handle biceps x 3
prime side laterals x 3

I will add a few pics from my phone also!! last meal going in as its an early night and rest day tomorrow loads of laptop work to do!

Night guys

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[Nathan]

Hi Aron i agree with Clare here and this is also my Intra combo. Sustain/creatine/EAA’s + some pink salt if you are a heavy sweater.

Nath

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[Nathan]

Hey guys

So check in day tomorrow weight has took a bump up this past few days the increase in calories plus my cycle kicking in has me at 324.4lbs this AM the heaviest i have ever weighed fasted by 6lbs and still holding decent composition.

My appetite is good, my digestion is good, I put this down to movement and staying active with cardio and steps whilst calories are increasing. The best Ive felt being this heavy by a long shot. Its getting harder but im loving the fact im getting stronger and with new strength comes new tissue. My training has never been as accurate across the board. So progression is inevitable. Im excited for the next few months!

Legs today went as follows:-

Lying hip flexion – warm up x 2 sets
seated calves – RP 12-5-3, 1 x 30 rep set
prime lying ham top peg 1 x 6-10, 1 x 10-15
Prime seated ham cam 3 1 x 6-10, 1 x 10-15
atlantis 45* hip extension 1 x 6-10, 1 x 10-15
adductor gym shop 1 x 8-12, 1 x 12-15
prime leg extension top peg/middle peg 1 x 10-15, 1 x 15-20
banded Nytram leg press (pivot_ 1 x 10-15, 1 x 15-20

Back in for push tomorrow! LFG

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[Nathan]

Hi Jackson, I agree with all of the below if you are still making great progress and execution and accuracy has remained across your lifts keep riding this wave until you stall!

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[Nathan]

Food update

An increase in calories after 5 days with Cal. We are now at:-

TD

901g carbs

370g pro

106g fat

6038 kcals

NTD

692g carbs

360g pro

117g fat

5261 Kcals

Let’s get massive

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[Nathan]

Well I wasn’t 325lbs but I was 320.8lbs and had a fantastic back n biceps session. The food was put to good use!

Back on plan today but 1meal off as instructed which was another Xmas dinner! Digestion is in a Great spot. I did 13k steps went for a nice dog walk with Pheebs here 2 Older sisters and nieces! Me and Arnie were Defo out numbered!

Fully back on normal routine tomorrow and back to the laptop! It’s Rest day so a busy day of catching up to do! Cardio/posing/abs resume as normal.

The journey continues

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[Nathan]

Unless the female has had recent blood-work and has a low testosterone score then why would you use testosterone? I don’t like this idea either.

HRT/TRT dosage possibly if after blood-work this is needed? But this is is to bring levels back into natural range. but this is very very client/athlete dependent, you cannot just put test E in the mix as a “female drug protocol” for each client as a base. It’s got to be be specific for the individual based off blood-work.

Most female athletes won’t need test to build enough muscle for most of the categories, unless we are talking women’s BB… but Like jordan and hilly said you don’t need to map out a cycle you start with the least effective dosage dependant on her body composition and go from there. With different/multiple pathways if needed.

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[Nathan]

As I write this I’m just tucking into my last Turkey sandwich for the night if I’m not 325lbs tomorrow I’ll be gutted! ????

Today has been great! Trained push early doors to earn my food. Regular pre/intra/post workout meals!

Then Xmas dinner 1 at 1pm – Indian which is now is very popular in Britain so we did the 1st part with my family! I had king prawns tandoori for starter and tandoori mixed grill with pilau and naan for main!

Then 4pm we did round 2 at Phoebe’s full Xmas dinner 3 course the works!

Round 3 after a 30 mins dog walk was Turkey and stuffing sarnies with some
Doritos and a little chocolate!

Absolutely stuffed! Ready for pull day tomorrow! Back on plan + 1 more
Xmas dinner!

I hope Everyone has had a fantastic day ???

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[Nathan]

Anything heel elevated here should do the trick to bias the quad. Smith squat, front heel split squat, potentially a superset extensions with sissy squats Tom plate style

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