[Nathan]

Evening bud. Getting your fluid intake in the offseason is always difficult when food is high. Sara has given some great advice here and so has Maddy,

Because my wafter intake is basically the same daily I do track mine from the rice and COR because it’s always the Same.

I do:-

1 litre on wake with supps pre cardio
500ml between meal 1 and pre meal
500ml preWO
1.5 litre intra
500ml after post and through the evening
1 litre x 2 COR
750ml rice
+ 1-2 coffees is approx 6 litres total

If you plan it you can defo get 4-5 litres in

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[Nathan]

Massive step forward in how I’m feeling today. My digestive system is back regular and normal.

I am ooo the dogs for a walk this AM and then went and did a food shop, and I felt pretty smashed so I know recovery is still not there but I was getting cabin fever after 2 more meals I needed to do something so me and pheebs went to the local gym and just did 30-40 mins basically arms and delts supersets nothing crazy just to pump some blood around. And 20 mins cardio. Felt instantly better.

Got 5 meals in today and a few treats left over from Xmas to bump cals up. So we should be back into the grove and a normal routine tomorrow. I’m going to train legs but minimum volume nothing to failure to ease back in this week.

But we are on the mend!

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[Nathan]

A little better today….only been to the loo 5 times as opposed 25 times…

8lbs down pre Nora virus 🦠

I’ve managed 3 meals on my plan so far today. Appetite not fully back but getting there.

Extremely fatigued still, and the body is aching from top to bottom. I walked the dogs round the block this AM to get some fresh air and it smashed me, felt like I’d done a leg session. And took me 2 hours to warm up. So not out the woods. But getting better. I hope today and tomorrow and I can get back in the gym for some work on Monday which will be 6 days off I planned 3 full rest days but I suppose you can’t help getting 😷

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[Nathan]

I followed the same prorocol Jordan mentioned when I popped mine and it worked very very well

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[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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