[Nathan]

What a day….

But finished with some great news.

Cardio at 5:30am the straight to Starbucks for 2 hour work block.

Back home for meal 1

Took dogs out round the new area and found some class walks. Did about 50 mins and they loved it. So peaceful and loads of big open fields and bridal paths.

Then drive to Peterborough was ther 3 hours sorting my passport but got it all accepted. Just have to drive back tomorrow to collect then straight to the airport to catch a flight to Alicante for pheebs & Oscar’s show.

Alarm set for 4am up for an early session shower at the gym to Starbucks for an hour or so. Then off to Peterborough again before heading to the airport

All food prepped and packed. Case packed just need to pop my CPAP in and my food prep bag. And we’re good to go!

Night big dogs.

Remember if you want something you’ll make it work!

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[Nathan]

I think this speaks for itself buddy, you have increased frequency and your progressing? So keep going

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[Nathan]

Well today could have gone better….

Got denied at check in and couldn’t fly due to a small tear in passport. It’s 7 day fastrack for damaged passports but I’ve got an appointment tomorrow at Peterborough to try and get an emergency passport to get out there before show day. I’m staying positive but not holding much hope. So back home and cracked on with more house stuff. Then trained this evening. It is what it is, we crack on.

Let’s see what tomorrow brings

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[Nathan]

Well that’s been a very very busy 2 days…..

17k yesterday and 15k today steps count alongside moving a million boxe, cases, spin bike stepper sofa and so on!

Moving house is a task and a half. But we have 2 new beds in and up today. WiFi isn’t yet in and signal for hotspot isn’t too great so had to go to Starbucks for work for a few hours today in between tip runs and sorting. Packednojr case for Alice re but to be fair haven’t even got to the bottom of my clothes yet. Until new drawers arrive and indoor wardrobes are fitted.

We managed to get a late session in at a snap fitness 24-7 gym literally 2 mins from us. It’s brand new all hammer strength and life fitness so managed a very solid session.

The cardio kit is class so may join for days like today and also to do my cardio and shower in a morning when it’s too cold for the garage and I fancy a scene change.

Just finished making the beds and food prepping for tomorrow’s flight were up at 4:30 again so best get some rest and I’ll update from Alicante

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[Nathan]

Same for me as Michaela I keep my protein feedings every 2-3 hours eat my pre 1.5hours prior to session and a serving of EAA’s at half way through my session

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[Nathan]

100% yes. I made some great progress in lockdown from home.

Squat rack with a chin station
Barbell and plates up to 300kg
bench
DB’s 20, 30, 40, 50kg
Land mine & TBAR

I then added a leg press & found a bargain lifestyle adductor

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[Nathan]

Morning guys. Had to delete and re download the app for some reason so no post from yesterday….

But it was a very very hectic day.

Up for cardio at 5am

Food prepped then set off to the PCA show for clients. 2 x 4th place at the British finals which was a great result ina stacked class could have arguably had 1 3rd.

The back home to finish packing the house up.

We move today. So it’s going to be a busy one. Pheebs has been an absolute superstar and she’s on peak week!

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[Nathan]

I dont see much wrong with this. I would potentially lower fats a touch and up carbs. Bring your whole eggs down and increase it with whites or whey iso to the oats.

3 whole egg omelette and 100g veggies
100g oats
20g whey iso
100g fmixed berries

increase pre and post workout carbs remove veggies pre and post replace with fruit

pre:-
200g chicken
100g rice
banana

post:- remove veggies
200g chicken
100g rice
150g fruit

or

a fast digesting carb like cereal or COR with whey iso to the same macros

200g chicken/beef
400g sweet potatoes or another carb source of choice
100g veggies

last meal

3 whole eggs
egg whites to the protein amount you require
100g veggies

Nothing wrong with this for me at all

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[Nathan]

great day at the 2bros show today watching Oscar make his return to stage and nailing top 5 in a pro show!!

Also catching up with the TBJP team…..

Plenty of client work to do in the middle of this for clients competing tomorrow. So setting off early to the show again in the morning so alarm is set for check ins and cardio at 5am – food prep and goooo! Then back home for a busy day packing the house for our house move Monday. Will be 3 full days out the gym this weekend due to shows ands house move. But this do me good a little deload before another big weeek of training at home and in Alicante

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[Nathan]

As a rule oats don’t actually contain gluten they can just become contaminated with other cereals in the same factory that do. So the only different between oats and gluten free is they are made with the potential cross contamination (wheat, rye, barley)

So that would be the only issue there and if bread and pasta digest fine then it could be a food Volume or more than likely a fibre issue.

I would swap out for a while for something like COR and re introduce when food volume is lower

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[Nathan]

Very busy day today up early for client check ins and cardio boxed off.

Over to s20 for push today as I was taking Oscar to register and get tanned for the pro show tomorrow so had to make sure we were in time.

Great session regardless and really for a great feel on movements and was 100% up from the last time i trained here.

Posed pheebs PWO and had a look where we were at 8 days out last cardio session tomorrow for her and the it’s time to chill and start freshening up for next weekend.

Over to reg and back then more client work and set ups done this evening.

Just had last meal and got in bed ready for a busy show weekend this weekend!

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[Nathan]

100% keep fasted steps in. I keep cardio in regardless if Im training after meal 1 or 2

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[Nathan]

Exactly as jordan has stated here. The aim is to start being able to recover whilst keeping body composition in a good spot to give you the longest runway of progression.

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[Nathan]

Evening guys!

Fantastic pull session today (density) pull/legs whatever you want to call it…..

Made some really good progressions here today. Best session Ive had in this phase connection, strength execution was all amazing.

SLDL x 1 – 170kg x 7
SA pulldown x 2 – 3pps x 12,12
Prime extreme row x 2 – 3.5 top, 1.5 middle x 12,12
SA row x 2 – 7pps x 10,10
low to high row x 2 – 3pps x 15, 3.5pps x 10
Seated ham curl x 18
SL press x 25
seated calf raise x 2 – 60 x 15,12
SA DB curl – 12.5 x 10, 15 x 10, 17.5 x 10, 20 x 10

back home to do a new starter set up and some training plan adjustments. Oscar is over to stop as were close to the show for him this weekend. So the job is to keep him chill and rest up ready for registration tomorrow and show day to watch with the team saturday!

Push for me tomorrow whilst Osc chills and then we have registration and set up for the TBJP stand

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[Nathan]

So food choices are going to be a big thing here. An anti inflammatory based diet. Low fibre food choices will be the into.

Treat your gut as a blender if it it blends easy then you will be able to digest this easy without too much stress on your digestive system.

Then as mentioned above. Oral BPC and TB500

Supplements:-

Probiotics: Can help maintain gut flora balance; some strains may be beneficial for UC. VSL-3 is a great option here

Omega-3 Fatty Acids (omega Pharma pro) have anti-inflammatory effects.

Cure coming (Curcumin): May reduce inflammation.

L-glutamine: May help with intestinal healing.

Vitamin D: Important for overall immune function; Bit D deficiency is common in UC sufferers

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