[Nathan]

If your doing a second round of cardio I always prefer doing it away from the workout window between meal 5 and 6, but if its more convenient then do it post workout no more than 20 mins and just make sure you re supplementing with adequate hydration and EAA’s

As Peter asks its completely dependant on what the purpose of this 2nd cardio session is there for.

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[Nathan]

Push went down today and all movements were progressed! Im quite excited about this run i have coming up.

A slight weight drop after a great sleep and i feel fully refreshed and back on track. 324lbs this AM so with the increased food that’s a positive im still responsive and hungry.

One thing i must stress is when eating a high volume of food if your routine slips…your fucked. I have every meal in by 9pm currently because my schedule is nailed on. If i didn’t have this eating 6000+ calories gets difficult. You start eating later and eating later and getting up later and your routine is fucked.

Rest day tomorrow!

#proseason
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[Nathan]

Evening guys!

Posterior today for the JP site. A very solid session in the books…

Up on everything but i wasn’t happy with my top set RDL’s increased load and got the set up wrong so will scale back and make sure i nail the execution here. Ive always had a battle with hip hinge movements being so tall. So i need to focus on less what others are lifting and more on my own movement patterns and nailing the execution.

Feel pretty fried today which i think is a build up from the wedding this weekend and a little lac of sleep. Then training Sunday which i usually rest. So an early night is on the cards!!

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[Nathan]

I agree with Keira here – personally i would be running 2iu AM/PM daily which equates to the same total as 3 separate higher dose shots…..

This is the protocol im running currently 4iu daily split the daily dose

This will keep blood sugar levels more stable and just be more consistent dosing.

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[Nathan]

Happy Sunday guys!

Check in with Cal today who’s very happy. Weight is 325lbs this AM which is 2lbs over the last 2-3 weeks that’s with 3 off plan meals this week due to a wedding and taking Pheebs out to celebrate. SO full adherence this week should see a drop or at least a hold as food has been increased a touch.

We have got to be mindful of just improving at this weight for a while as there’s 20+ weeks runway in this push and holding a very high bodyweight for a lot time can be uncomfortable and halt progress quick.

Cardio and check ins boxed off thisAM and I’ve just got back from arms and delts which was a very good session. Felt full as a house today.

Food is now:-

TD 6045 cals

902g Carb
77g Fat
436 protein

NTD 4602 cals
588g carb
98g fat
342g protein

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[Nathan]

Evening guys!!!

So a crazy day yesterday…..

I got up did cardio and started my day as usual check ins meal 1…..We then soon realised after speaking to a friend we had got our days mixed up and should have been at Josh Laws wedding in Luton Friday instead of Saturday.

So we both jumped in the shower…Threw on our wedding gear and set off!

I of course took 2 meals with me. And my TBJP protein and a bag of oats just incase….

We made it to the wedding on time. Had a fantastic day catching up with Dan Mcnab and Ellis, Josh Maley and Yvette and Josh and his Bride Lucy.

The wedding was fantastic the entertainment was the best I’ve ever seen at a wedding the band were incredible and the venue was stunning.

We got up had breakfast and set straight back off home to catch up with work and have a day to relax.

On top of that i was keeping check on my client competing in vegas in the Natural Olympia. She took her Pro card and won the Figure overall title. So she now competes in the pro show today.

Back in for Chest & Back tomorrow. Which has slight messed my schedule this week. But we get it done regardless

#thiswastheyear

#proseason

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[Nathan]

Morning guys!

yesterday was legs and it was one hell of a session. Really hitting a good stride with leg training. the Atlantis hack is moving very well. Will have to band from the bottom soon as the weights are maxed out with in the next 2 weeks. Or i may have to switch to a leg press variation first and then some higher rep squat work.

Last night we went to Cutlery works in sheffield for food. To celebrate for pheebs as she was only 2lbs up from show day morning. She’s been extremely reserved this post show and managed the first week very well. She usually goes innnnnn! So we had

Sushi, burgers, and pizza! she was just 2lbs up this AM shell be able to use that for a good training session today. And get straight back to it.

Alix had the same and weight has stayed the same. She’s constantly dropping on 6k cals currently.

Im just off to do some cardio Ive been up mapping out show day for a client in vegas today and and tomorrow which are the last 2 showings of the year for clients!

Chest & back on the cards today!

#thiswastheyear

#proseason

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[Nathan]

Evening guys.

Very busy day today….Check ins and putting the final touches to my last 2 clients competing in American this weekend. ! at the natural Olympia with the ICN and my mens physique guy who’s doing his regional qualifier to compete at nationals in 2023.

I’ve trained push week 2 volume and then progressions on every movement. Training is flying and im feeling strong and fresh at the start of this push.

Had 2 new set ups this evening just finished my last training plan off this evening and taken Arnie out to box my final steps off! then its Leg day tomorrow. Nervous excited as usual as I know I’ve got a big top set on hacks to nail.

Cant post bloodwork yet as the app is down on my phone so can’t upload the screen shots!

#thiswastheyear

#proseason

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[Nathan]

I have had this issue quite badly over the years hamstrings and glutes….

the best course of action for me has been seeing a skincare specialist

Laser hair removal
microdermabrasion and chemical peels
keeping the area clean
fresh bedding regularly
sunbeds
dermol moisturiser

Hope this helps bud

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[Nathan]

Long day of travelling today landed back home! Unpacked and now I’m off to Tesco to get some shopping in!

Had a lovely breakfast in Alicante with pheebs and went for a walk along the front this morning.

Then 3 pro fat meals for flying. I surprised her with a balloon set up in the front room when we arrived home!

Output first meal home was an omelette and food old JP cream of rice!

Early night in the cards with lots of work to catch up on tomorrow and back to the routine

#thiswastheyear
#thejourney
#proseason

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[Nathan]

Another fantastic day in Alicante bringing the end to a fantastic season for us both! Pheebs looked phenomenal on the pro stage right where she belongs. Taking 11th out of 18 very good bikini girls. She was

Moved to centre of 2nd call-outs initially then edged just off centre. Top Call out was 8 girls very proud of what we have achieved this year. Happy but not satisfied. We always want to improve and progress.

Thank you to Jordan and Corinne for their amazing support as well as everyone on the team!

We enjoyed a seafood platter and pizza post show. Ive just prepped 3 pro/fat meals for us to fly with tomorrow so we can either enjoy breakfast if we fancy after a morning walk or have something when we arrive home!

Then it’s straight back to work! And I’m looking forward to getting back into my routine until the Olympia!

2 clients left to compete this weekend. Then 1 at the Olympia! And that will bring the year to a fantastic end

#thiswastheyear

#thejourney

#proseason

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[Nathan]

What a day yesterday. Phoebe made her dreams come true and secured her pro card winning a very strong class of 10 girls moving into the pro show tomorrow!

Brought back a whirlwind of emotions for me as it’s been a very hectic season. Timing is everything.

What did we do with pheebs since the Arnold’s which was 23rd of September.

Training and Cardio:-

looking at what we saw they went for was pretty clear, she needed to bring a leaner more refined look. Pheebs has all the muscle required especially in the amateur ranks to come in sharper and even a touch flatter to bring the new look we know she was capable of and what would result in the Pro Card winning physique.

To achieve the required level of condition, it meant work. Simple as that. Reducing inflammation via less output does not get rid of body fat. Its basics. Doing more and eating less gets rid of body fat. Inflammation can be dropped relatively quickly once the level of condition required is achieved. Just get ready….early!

Cardio was implemented and adjusted daily based on feedback that day regarding fatigue and performance.

Training days ranged from just steps 15-16k daily plus up to 40 mins cardio. Split if needed. We pushed when needed and pulled back where was needed on training days but we really dug in for approx 10 days and she responded very well.

Rest days was ranging between 40 and 60 minutes on the stepper split AM fasted and between meal 5 and 6 plus 15k steps

Training – volume was increased across the week in terms of sets on glutes mainly from around 18-20 working sets up to 30+ working sets with just top up work on side and rear delts on the back of her lower sessions. We had to downsize in areas (quads) so certain exercises were removed (leg press) This will not be the case for moist bikini amateurs and selection should be individual to your needs.

I’ve taken a lot of data from watching podcasts from the top bikini coach in the US and watching what the American pros do. Success leaves clues and sometimes a change in training style brings a new response and a refined look. This was the case with pheebs.

We went with a straight set approach with multiple rep ranges working in 0 to 1 RIR with no forced reps or 50/50 reps in this window. And also moving forward we will keep this approach, then once we were at 10 days out left 1 rep in the tank on everything.

4 straight working sets volume ranging from 12-15, 15-20 with some superset fluffy bikini stuff thrown in.

Moving into the improvement season, we will escalate volume over a 3 weekly block hitting different rep ranges and set types so all muscle fibres are getting stimulated form a hypertrophy response, and now in the pro ranks an upper day will be added in as we can add a little musculature now to the delts and lats.

Pheebs is also starting back pole twice a week to help with flexibility movement and enjoying something that isn’t bodybuilding related but will help with her output. She won’t need to push up anywhere near as high moving into off season again and she will just continue to refine the look and she will develop as she matures naturally as at 27 she is still moving into her prime years. Which is very exciting!

Food was adjusted

Protein was increased so her daily total moved up to support her level of muscle
Fats were added to meals on for satiety and to support energy demands.

Carbs went to 100g on training day just pre and intra – with a higher fat meal post workout (salmon) and then the next 3 meals were just protein with fats added again pre bed.

50g Carbs on rest day which was an oats meal we placed this at meal 3 as it suited Pheebs better there with all other meals just protein and fat based, salmon, eggs, turkey and avocado or almond butter etc.

Drugs were minimal:-

5mg anavar split AM/PM this increased to 10mg at 10 days out to hold fullness.

GH was 2iu daily split AM and 30 mins pre last meal.

Fat burners were clenbuterol which went to 120mcg

T4 150mcg

T3 50mcg

Leading into the show at 8 days she dropped over a kg overnight so we started to increase carbs 50g per day and pulled direct cardio until we found the look at 350g daily which was around 139lbs we ran that for 2 days and another drop was taken so we added another 50g and then Tuesday evening we added a burger and fries and a cookie from McDonald’s which saw weight increase to 142lbs the fullness was perfect just a little drying off to do and that was the look!

Wednesday we traveled we went protein fats in the first 3 meals for the flight and then added in carbs for the last 3 meals at 60g per meal. Weight dropped to 139.5lbs Thursday

We ran 4 carb meals thursday that’s totalled 250g for the day last 2 meals were pro/fats with a slight reduction in sodium. Water was 8 litres to continue to flush through.

Another drop to 138lbs for show day.

3 meals of 50g carbs show day, then just 2 lots of 2 rice cakes and jam with almond butter was needed.

Water was kept in but minimised. I kept checking on pheebs every 30-60 mis and at 60 mins pre stage she did a round of posing and had flattened a touch 5pm and she had been up since 5am. so we added 300ml water 1g salt and a square of dark chocolate which brought her physique back to life perfectly for stage. This is the importance of knowing when its hydration/sodium required and not more food.

Bill Sebilla head judge spoke with us after the show and said her package was perfect. Condition and fullness was exactly what they wanted. Just a few posing tweaks and he wouldn’t change a thing. So Pheebs was very very happy.

Post show we had burger and fries and a pancake to fill back out with 3 litres of water and hydration formula.

She woke today at 138.2lbs

so today we planned to go with 4 meals of 250g carbs in total in those meals and pro fats in the last 2 meals but after meal 4 she was down a lb from previous meal so added another carb meal for number 5 and a touch higher fats. Then we will assess again for the next meal.

sodium 1.5g per meal with a slight reduction in the last 2 meals and 8 litres of water to keep flushing through.

She’s fuller and tighter and looking to bring another lovely package to her pro debut.

Im just off to have my hair and beard done and train arms and delts!

#thiswastheyear

#thejourney

#proseason

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[Nathan]

Day 2 in Alicante….

first full day here. Love this place. Our location is perfect. The weather is great. the venue is unbelievable. Emilio doesn’t spare any expenses with his shows. I am 100% doing this show next year. I would like to do 2 in Europe and one in America next year.

Trained legs locally all hammer-strength/Life fitness kit so was perfect for legs.

seated calves x 3
lying ham curl x 2
leg extension x 2
45 degree leg press x 2 ( 2 pause in hole 440 x 15, 400 x 22)
single leg horizontal leg press x 1 (like a split squat)
adductors/abductors x 2

Pheebs registration was run smoothly. We are now just chilling and getting an easy night ready for the stage tomorrow!

#thejourney
#thiswastheyear
#operationproseason

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[Nathan]

Today was travel day to Alicante for the Europa pro! We have had a very long day. So it’s time to get our head down. And cruise into to Fridays show.

Pheebs will do a light pump session tomorrow and then we will go and register. I have legs so whilst pheebs chills I will go and have some me time.

Had some very sad news today my grandad passed away at 93. He’s had a fantastic innings and he was a wonderful man. I’m gutted. But all focus on pheebs for this weekend!!

#thiswastheyear
#thejourney
#proseason

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[Nathan]

Today was push! Another very successful session up on all movements in this De volume week.

I got up did my cardio my client check ins and pheebs then set her food for the day.

We have given her an extra calories dense meal today as she just burnt through her carbs today training and pre meal 6 was a touch flat she was 2lbs lighter than the same point yesterday and knowing we could push fullness a little more as we will be going pro fats tomorrow for first 3 meals due to flying.

So went with a double cheese burger and fries from McDonald’s and half a cookie.

This will hold her nicely until tomorrow evening where we can just drip feed the carbs back in and hold.

I have also been for my bloodiest at Eval today. Which I will post when I get the results

#thiswastheyear
#thejourney
#proseason

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