[Nathan]

If oats digest well then this is fine buddy no problems

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[Nathan]

Hope everyone has had a great Xmas….we had a lovely Xmas day with my family.

Unfortunately I’ve had norovirus since Boxing Day. And had fever, flu symptoms and S & D so yesterday and today was a complete write off I’ve literally been in bed or the toilet. I was so weak. And fatigued yesterday. I hardly moved. I’ve been a little better today. But still not good. Slept a lot and been back and forth to the toilet,

Appetite has come back a little this evening. I have ate twice but it basically goes straight through. So nothing much to report other than I will be taking a few extra days out of the gym until I’m fully recovered. First time I’ve been ill all year and it’s nailed me

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[Nathan]

Hey bud if you follow the protocol closely what I replied on the last post you won’t go far wrong there

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[Nathan]

First rest day of a 3/4 day block today. Total rest.

Other than 12k steps.

We were at Marks & Spencer for 6am getting the last few bits for Xmas day.

Went to drop some Prezzies off at freinds after wrapping pheebs gifts and then caught up with some freinds.

Me and pheebs had a walk into the village. And now we are home watching some TV before getting our heads down

Merry Xmas everyone 💙

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[Nathan]

I agree with the guys above the body is just in a better place and your more efficient buddy. Keep taking it whilst it’s there

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[Nathan]

Late one as we went to see freinds this evening in Nottingham. Had pizza & cake and played board games! My team won 🥳

Before that it was the last session before Xmas and a top back session at UF derby! 3 days rest now maybe 4 to fully recharge before I get stuck back in for 2025!

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[Nathan]

I agree with Rich her Mel. There is definitely a better way to programme this here but it’s 100% worth trying to educate yourself here and watch the videos first

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[Nathan]

A wholesome day….

Got up and took the dogs for a walk. No cardio today ate meal 1 and then went and trained push locally and had a fantastic session.

Lying cuff laterals x 3
Incline cable fly x 2
Incline smith x 2
Flat machine press x 2
Pec dec x 2
DB skull crusher x 2
Dual rope extension x 3 + dropset
DB laterals x 2

Home for PWO and then we had pheebs family round for her mums birthday and a little Christmas get together.

Pheebs cleaned the house and I prepped all the food.

I made a chilli from scratch, slow cooker was a banger! Rice, potatoe wedges, salad bowl, chips & dips, fruit platter, chicken, bread, cake and cookies.

I was actually really pleased with it and enjoyed it.

We are nakerd hosting is taxing. But we’re settled to watch a film. Last session tomorrow before Xmas!

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[Nathan]

Once or twice a night is very normal…..as long as you get back to sleep you’ll be fine. You could try swapping your last meal to whole foods and cutting water off an hour before bed.

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[Nathan]

Hey bud I would look to enjoy a couple of days relaxed over Xmas and then continue to come down as Marc has mentioned

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[Nathan]

Been a hectic day today. Did plan to train but took another rest day one I was smashed from yesterdays session and after a he Xmas shop at Costco and Tesco and 2 tip runs and sorting some bits in the house I opted to rest and recover fully ready for a session tomorrow and Monday before taking 3 full days off.

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[Nathan]

100% agree with guys here. You have plenty of room to take rest day calories up to near inline with TD cals as and when needed. Start with 2-300kcals. From carbs and maybe a little fat. And assess again. Give it 2 weeks and then see how things are moving

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[Nathan]

Awesome session today with josh Maley filmed for his YouTube. It was great to catch up with josh and just spend some time with him. He’s a great human. And someone who I appreciate and rrespect spent a lot.

Took some nice progressions again today in pull. Then we have had freinds round and there kids tonight for a night in. Played some board games and had an Indian which was really nice to catch up with close friends who we don’t get to see a lot.

Push tomorrow to finish the week and some shopping to do for the house as we have pheebs family round Sunday!

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[Nathan]

Hey Bud I have had a few clients with this issue and it takes time….

Firstly you need to Assess Trigger Foods:-

So create a food diary and note down when it is worst after what food sources. Eliminate high-FODMAP foods for 4-6 weeks, gluten, dairy and whey, reduce or cut out caffeine, artificial sweeteners spicy foods, things like onion and garlic. Literally a very restrictive anti inflammatory based diet. Avoid Large meals that stress the digestive system.
Manage your fibre intake and keep consistent

Hydration Drink a consistent amount of water daily

Morning Gut health drink:-

Aloe vera juice
1 squeezed lemon
15-20g glutamine
1 cap ACV
BPC 157 (oral)

Supps:-

Probiotics to help gut bacteria
Digestive Enzymes – For bloating and gas after meals around meals
Psyllium Husk – 5g daily
Magnesium citrate or bisglycinate
L-Glutamine – 30g daily
collagen supplement or beef bone broth 3-400ml daily between meals

Manage stress and sleep Stress levels as this can be a main trigger…..

Maybe run a food intolerance test also.

food sources

lean meats like chicken, Turkey, sometimes lean beef is tolerated but harder to digest
eggs are usually well tolerated but again its individual based
Salmon is usually well tolerated

carb sources:-
white rice
COR if its tolerated with the sweeteners
red potatoes sometimes sweet are well tolerated just be careful of excess amounts due to fibre intake
Oats sometimes are well tolerated but limit the amount

Veggies
spinach
courgette
peppers
carrots

fruit
berries are usually good to go
kiwi
pineapple/mango
ripe bananas

fats
coconut oil is solid for digestive health

add kimchi/sauerkraut to 1 or 2 meals a day

ginger & tumeric are good anti inflammatory spices if you want to add.

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[Nathan]

As Jordan says the principle is simple – progress lifts, take BW up. The split is irrelevant if this isnt happening. If its full body, U/L, PPL, bro split whatever the split just train hard, with intensity progress lifts, enjoy it and grow….

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