[Nathan]

Hello . how does your trainer calculate your calories and macronutrients? I can’t figure it out. do you use the MFP application?

I don’t ask how he calculates it buddy. But for my client I basically set a baseline diet and assess from There

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[Nathan]

Legs Went down today and it was a great session! First one of the new rotation.

Session was:-

Seated calves x 3
Lying ham curl x 2
Leg extension x 2 loading set 2nd
Atlantis hack x 1
DB split squat x 1
Banded cybex pivot x 1
Adductors x 2

Chest and back tomorrow afternoon after the morning at the Arnold’s with clients and watching the amateur bodybuilding

Very exciting weekend ahead!

#thiswastheyear
#thejourney
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[Nathan]

Rest day today…..

Has it sunk in that im an IFBB pro yet? no not really….Im still the same just with a new focus and desire to be better. I keep looking at my card doing cardio and smiling to myself. But i know i have now got to prove to myself I belong.

I feel a lot fuller already after re introduction of GH and insulin. And i feel good. 2 sessions back in on the new plan and im really enjoying it.

Buzzing for the next 3 session of the week! Legs tomorrow

#thejourney
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[Nathan]

PUSH + ARMS

rotation 1 on the new split

foam roller cable flyes – 1 x 12, 1 x 15

gym shop flat press – 1 x 6, 1 x 15

prime shoulder press – 1 x 6 (middle pin) 1 x 18 (split middle and top plan)
torso supported DB laterals – 1 x 15, 1 x 12, 1 x 20
SA cuffed lateral – 1 x 12, 1 x 15
SA tricep extension – 2 x 15

SA low cable url – 2 x 15

really enjoyed this session. My push sessions i focus on contraction and feel rather than load as i have had issues with bicep tendinitis/shoulder issues in the past and it re occurs when i load heavy and the pec is always in the back of mind.

Rest day tomorrow then its the 1st day of legs on the new rotation!

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[Nathan]

5mg max first cycle 4-6 weeks then off….

`She wont need to run many blocks of this through the year depending on her class/criteria

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[Nathan]

evening guys!

New training set up in from Cal today first day in on posterior! very very good session was hard not to take it to the limit but it was about finding my groove and setting some baseline numbers. We are running minimum effective volume for 2 weeks here before progressing. 

We will look at progressing volume over 5 week blocks on the areas i need to bring up via extra sets and intensifiers then return to Minimum effective volume after that period we will assess when reloads need to be taken depending on feedback and recovery. 

Im very very excited for the next year and the progression i will make. I will make sure I come back with added tissue to the areas i need!

Session went as follows:-



SA Pulldown/pullover (primer movement) x 3 12-15

Prime extreme row neutral grip – 5pps x 7 middle pin, 4pps split top and middle x 17

TBAR from the floor – 4pps x 13

seated prime ham curl – 95 x 12, 77+10 x 17
SA
gymshop pulldown – 3.5pp x 12, 3pp x 15
SA
cybex VR2 row – 67.5 x 12, 52.5 x 20
Rear delt row – 55 x 15, 48 x 20



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[Nathan]

Hey Nathan ✌️
How do you approach this time now after the competion? Do you go straight into a health phase or do you a Cycle and take advantage of a Rebound or only use the additional Calories to grow?

Hey Buddy ive just posted my recovery cycle and set up….Hope this answers any questions

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[Nathan]

Evening guys!

Busy long ass day today at a show with clients! some great results again 3 British title invites 2 x 3rd’s and a 5th place. Great standard today at the UKDFBA natty show! Pheebs had some winners with posing clients and some top placings also.

My new set up is in……

For this Recovery phase until i have my hernia operation.

Nutrition set up:-

TD

5452 Kcals
769g carb
423g protein
76g fats

M1
4 whole eggs

150 egg whites
100 COR
150 berries

M2 (pre)
100 COR
100 banana
20 dark choc
60 isolate

pre shake
50 sustain
5 creatine
10 EAAS

Intra
50 sustain
5 creatine
10 EAAs

Post shake
50 sustain
60 isolate

M3
300 prawns
100 COR
150 berries

1 bagel

30 jam

M4
300 prawns
100 rice
150 pineapple

M5
200 steak
150 pasta

M6
250 salmon
100 rice
150 pineapple

NTD
4211 Kcals
566g carb
336g protein
67g fat

M1
4 whole eggs

150 egg whites
100 COR
150 berries

M2

200 turkey
100 rice
150 pineapple

M3
300 prawns
100 rice
150 pineapple

M4
300 prawn
100 COR
150 berries

M5
200 steak
150 pasta

M6
250 salmon
100 rice
150 pineapple

Output
12k steps
20 mins CV except posterior and legs

Training set up

Posterior
push
off
Legs
chest and back
arms and belts
off
repeat

I will post my daily sessions so you can see what we are doing with exercise selection and volume

Im excited for this next phase!!

#thejourney
#thiswastheyear
#operationproseason

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[Nathan]

@Nathanstyles it is a concern because i would be switching from other cream or rice products, which have no fiber. So if all the sudden I am eating 400g of carbs from this cream of rice that’s 40g of extra fiber that wasn’t there previously which is very drastic difference.

I am questioning because I don’t see the ingredients that would attribute to this fiber amount when rice is essentially fiber free.

@M I am getting it from the labels directly.

So 32g of dietary fibre from COR directly your saying you would be getting. Where as your previous COR had 0 fibre content.

Why don’t you switch to 2 Jasmine rice meals? 2 COR meals.

Or just try it and see how digestion sits. And don’t stress unless it causes an
Issue. You worrying About it will cause more issues than actually consuming it.

Or add in digest pharma pro twice daily. And utilise veggiemite which had added probiotics

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[Nathan]

hello nathan, congratulations for the procard, one question, what time passes between: pre-workout solid food, pre-workout shake + insulin – workout, post-workout shake- post-solid food

Hey bud so I’m just waiting on my new set up….but generally:-

Pre workout solid meal 90-120 mins before

Pre shake 30 mins before

Insulin 15 mins before

Intra shake

Insulin PWO

Post shake 10 mins after

Post meal solid food 60 Mins after

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[Nathan]

Great to be back in the gym today! Check in with friend and client Kraig who’s looking awesome! 2 and 4 weeks out. Little bit more
Digging in this week for him. And we are onnnnnn!

Session went as follows

Stiff arm pulldowns x 3
SA cable pulldown x 2
T-BAR row x 2
Upper upper row x 2 + drop set
SA Row x 2
Rear delt row x 3
Fat grip cable curl SS DB hammer x 3
SA high machine curl x 3

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#operationjuggernaut

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[Nathan]

I kept whey isolate in all the way up! And even show day! If it digests well I don’t see any harm in it staying in buddy

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[Nathan]

Last rest day today. Had 2 in person check ins and then more or less caught up with all
Client check ins and set ups! Excited for my team to bring there best in the next shows!

Have Kraig my very very good classic guy in tomorrow for cardio, posing and in person check in. I will post some pics 2 and 4 weeks out from his shows!

He’s then spending the morning with me and we will get a session in!

I’m then training with the giant Jamie on Saturday to push him through the final sessions for the Arnold’s!

Got my hernia consultation booked in for the 21st so the sooner we can get this boxed off we can work towards our goal of making a statement when I come back to the stage!

#thiswastheyear
#thejourney
#operationjuggernaut

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[Nathan]

600mg isn’t excessive bud you could gradually bring this down. I successfully reduced my caffeine intake towards the end of prep from 5/600mg to around 250/300mg and felt the benefit massively

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[Nathan]

What body parts do you feel you need to prioritise and bring up the most?

Congrats on your pro card also!

All my upper body and my calves 😂

But back width and thickness, arms, delt, chest thickness which frequency will
Increase on these and reduce frequency in my Quad training as they respond well regardless

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