[Nathan]

Hi Samuel,

Again I am no doctor here but my advice would be. (Not to do a 50g per day carbohydrate diet) you’ll feel like death after 12 weeks. But 18% although not dangerously unhealthy I would prefer to see around 12%

So reducing Bodyfat levels would be great start. Also regular cardio vascular exercise. Do you smoke? If so try to stop.

Increase fruit and veg intake and reduce processed food and refined sugars.

Add in supplementation to help support your cholesterol, blood pressure and organ support. as this can be a cause to fatty liver disease.

omega 3
love heart
vital support

would be a great addition. Any more questions fire away.

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[Nathan]

Yo bud glad to See

Hey buddy hope your good man

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[Nathan]

Check in day today 314.2lbs – The looks improved as I have dropped a little water from the trip to London last weekend.

An increase in food today 50g carbs to training day…

No changes to anabolics as yet will post my cycle soon. Any questions welcome

Best session of the week today back and biceps really like the connection across all movements here.

Vulkan grip pulldown 3 x 15

Gym shop SA pulldown 1 x 6-10, 1 x 10-15

Prime SA plate row 1 x 6-10, 1 x 10-15

Cable upper back/rear delt row 1 x 8-12, 1 x 10-15

Prime rear delt fly 1 x 8-12, 1 x 12-15

Prim SA bicep curl 2 x 10-15

Concentration curls 2 x 8-10 + Dropset

Rest day tomorrow. For Kuba and megs wedding which I’m really looking forward to! Get some good food in me….ready for leg day!

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[Nathan]

First push session back in today after the rest! Up on all main pressing movements with an increase in volume from an extra set of decline smith + 2 sets assisted dips. Really solid session.

Prime pec Dec 1 x 8-13, 1 x 12-15

Prime incline press 75% top 25% middle
1 x 6-10, 1 x 10-15

Decline dead stop smith (Rev banded)
1 x 6-10, 1 x 10-15

Assisted dips 2 x 8-10

SA cable side delts 3 x 15

SA restrained tricep extension 3 x 8-12

Any questions please ask!!

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[Nathan]

Agree with the above no need to taper as your clearance will gradually decrease over the weeks and you will still more than likely be just outside physiological range on 200mg so should still feel good ??

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[Nathan]

Current nutrition set up:-

TD

M1
125g COR
150g frozen berries
4 whole eggs
150g chicken
Veggies

M2 Pre
150g COR
20g 85% dark choc
1 Banana
60g whey iso as paste

Pre workout – pre pump/pre stim + 5g creatine

Intra
40g carbs from sustain
2g pink salt

60 mins into session 1 scoop EAA’s

M3 PWO
170g carbs from low fat cereal
60g whey iso

M4
275g king prawns
100g jasmine rice
Mixed veggies

M5
300g 5% beef mince
100g jasmine rice
Green veggies

M6
250g salmon fillet
75g jasmine rice
Green veggies

Totals
Carbs 690g
Fats 70g
Protein 320g
Kcals 4670

NTD

M1
4 whole eggs
150g chicken
2 bagels

M2
250g salmon fillet
100g jasmine rice
Green veggies

M3
275g white fish
100g jasmine rice
15ml EV olive oil
Green veggies

M4
275g king prawns
100g jasmine rice
Green veggies

M5
250g 5% lean beef
400g potatoes
Green veggies

M6
100g oats
150g frozen berries
20g 85% dark choc
20g almond butter
60g whey iso

Totals
Carbs 490g
Fats 130g
Protein 270g
Kcals 4250
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[Nathan]

That sounds crap to live with… Have you thought about dropping down to legit TRT dose, losing some weight, getting fitter, cleaning up your diets, taking some high-quality healthy supps, and getting your bloods in order?

Exactly Tim

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[Nathan]

This is a very difficult question to answer in it’s entirety buddy. But my advice would be to get your health in order before doing anymore cycles. Especially on those doses.

You mention bloodwork but only your hormone panel. No mention of bloods, liver, kidney, cholesterol, thyroid etc which is going to vital to your well being.

If you haven’t felt well for years there’s definitely an underlying issue. Or it could be your lifestyle. Your digestion isn’t in a good place this could be down to high toxicity in the body. Serious inflammation from poor nutrition, lack of sleep or
It could be an intolerance to something your eating?

I would be coming back down to a maintenance/cruise dose potentially 150-200mg testosterone with maybe the addition of a DHT compound masteron/primo at 100-200mg maximum. to control some of the E2 sides.

Sorting out your lifestyle. Focus on:-

Quality Nutrtion
Hydration
Sleep
Cardiovascular activity

Then have blood-work retested when you’ve had some consistency. I don’t think anyone should be advising you cycles with the feedback You have just given buddy. There’s plenty of more things you need to work on before looking at a cycle.

Hope this helps

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[Nathan]

Hey guys rest day for me today, Which consisted of :-

20 mins CV On the wattbike
5 rounds battle ropes
10 sets vaccums
2 rounds posing

Deep tissue work with Big Jay from RNR

Then it’s been a full day of work on the laptop. New starter plans, getting all docs together to upgrade our coaching system with new welcome packs, information packs, check in sheets, nutrition and training sheets. A new questionnaire. A Complete revamp! So loads to do but I like being busy.

Took the dog out for a walk to break things up and get my 10k step knocked off! I’ll post my current diet set up tomorrow from training day and rest day!
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[Nathan]

Looking forward to following along mate.

What’s the plans for 2022, anything set in yet?

Hey bud! Hope your well!

So plans for for 2022 are set.

September 16th regional qualifier 2bros

September 25th Arnold UK

Then international shows on the cards are Norway and Alicante Pro qualifiers.

Until then it’s make as much progress as possible.

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[Nathan]

There’s many different views on this. The main goal is to keep as healthy as possible (via bloodwork checks) whilst still progressing.

I wouldn’t suggest to start a cycle at your example 500mg test and 600mg deca and run that for 12-15 weeks

Start lower and titrate this in blocks of 4 weeks this way you can stay on cycle longer whilst progressing with your strength curve and food increases. Without stagnating. And keeping blood-work in a better place.

The reason people suggest you need to go higher in dosage next cycle is you are potentially bigger and heavier having gained muscle so you’re total load can increase.

My advise for a cycle design is titrate the dosage of that cycle to a peak load for your bodyweight (body comp and side affects depending) an example would be 15mg (total anabolics) per kg of lean BW.

Example 90kg x 15mg = 1350mg total peak load

You could start your test at 3mg per kg and titrate this up every 4 weeks. To a max of 5mg per kg

You would build your cycle design around either DHT compounds (primo or mast) and NOR-19 compounds (nandrolones/trenbolones) and titrate these up weekly until you have peak load of 1350mg (ish) run this for 4-8 weeks before returning to a maintenance or baseline dosage (cruise) then run bloodwork again.

Always get the most out of the minimal.

Hope this helps

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[Nathan]

Hi Buddy, without seeing your current physique. And where current levels of body fat are I wouldn’t be able to give a definitive answer here.

For me personally I have always reduced my calories slightly on rest days 3-500 mainly carbohydrates down and fam fats are increased for satiety purposes.

Everyone is different but I try to keep my steps a touch higher this only benefits my recovery and also aids my digestion so I can keep increasing food when necessary if body composition is in a good place.

It is a very generalised question have you tried the JP diet planner? This would give you a nice example of what set up to go with

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[Nathan]

High Thomas video 29 in the education for beginners section is about anabolics for beginners. This could be helpful in regards setting up your first cycle. Anymore questions don’t hesitate to ask

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[Nathan]

Hi guys first day back in the gym today after 4 days rest. Pull and hams which absolutely toasted me! SLDL’s are in and nasty ?

Session went as follows:-

Mobility 5-10 mins

Lying hip flexion 2 x 8 L/R (warm up)
Thoracic extension 2 x 8 (warm up)

Prime lying ham curl (cam 3) 1 x 6-10, 1 x 10-15

SLDL from 2 DC blocks 1 x 5-8, 1 x 8-12

Nautilus glute drive 1 x 10-15, 1 x 15-20

Nitro SA pull down 1 x 6-10, 1 x 10-15

Atlantis SA row 1 x 6-10, 1 x 10-15

D handle cable shrugs 1 x 15-20

Calf press 1 x 10-15, 1 x 15-20

Great session rest day tomorrow!

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[Nathan]

Hey ?? what’s your current split now?

Upper lower every other day [/quote]
Dependant On your recovery capabilities if your off lower training except rehab work. I would probably go with 1 on 1 off:-

Push (chest focus)
Rest
Pull
Rest
Push (delt focus)
Res
Pull

What’s your thoughts Kam?

You could do 2 on 1 off

Push
Pull
Rest
Delts + arms
Pull 2
Rest

This is going to be dependant on your volume, and the intensity you have the ability to train at due to your injury rehab buddy.

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