Make sure you are on a proper workout routine.......diet and supplementation........just lower expectations. No difference really
In concern to being natural.... After using and not using I have found this to be true. I am not currently training w/ Phil but have for a cpl years in the past. At the time i was 'assisted'. Gains came at a fast pace on his routine, I never changed any exercise just progressed in wgt. IF i began to stall, i'd take a few days off, but I never changed the exercises. Never felt the need. Now, I've been going about things as a mere mortal for some time....
-Some observations... (natural training w/ phil's routine)
-I do switch things up from time to time, but I generally come back to my "staple exercises" and I am weaker than where i left off? So, by trial and error, natty or not, no need to change exercise. It provides no benefit in my opinion to my physique.
-If I stick to the staple exercises, and progress w/ wgt or reps i will notice improvements, albeit small, but nonetheless in either pounds on the scale or mirror changes.
-Being natural, expect to put serious effort in ( and I mean training/diet/nutrition meticulously in place) with little to no results and be happy w/ it if you've been 'on' in the past. Like Phil said, "lower expectations." Being the optimist i am i hated him for telling me that when i made the switch, but ultimately its true.
-I had to work in more rest days, the original routine i used when 'on' would fry me now, within weeks. Find what works for you in this area, but for most I dont think you will be able to recover if giving all out intensity in the gym.
-Adjust macros a bit to foster an effective hormonal response. For me, this meant backing off protein a tad (just a smidge), keeping carbs roughly the same and adding in more saturated fats. As of recently, grass fed meats have provided a definate boost to both my strength and physique.
-One thing I've been experimenting w/ lately which has me sore beyond what I 've experienced in a very long time is a very slow controlled negative with a quick explosive burst from the bottom (well the bottom of the ROM I choose to work in for an exercise). Hopefully this will equate to some positive results, will see....
Just some thoughts for those that are on his program and are not choosing to use aas.
I do have a question tho, I have actually been able to surpass certain strength levels on certain exercises while being clean that I could not do when using... Yet, the size increase never fostered?