[Marc]

Diet and train hard and be patient . Anything you are feeling is out of impatience . This will take you 3 years before you even look like you train, so accept that now , and understand this takes time ! 15 year old me accepted it and understood it and did the work, By time I was 18 I was a very good junior bodybuilder , but ONLY because I was patient . Diet and get lean , and then slowly build calories and grow , do both those things slowly . If you rush the diet or the growing phase , your simply an idiot , as you have been told on here not to , so now it’s your call, be an idiot or not?

Is it possible to bulk in around 5 months ish when im a lower bf? im kinda losing bodyfat fast 0.7% a week 2250 cals[/quote]
Hi mate

Yes this is realistic, and it’s good that you want to set a timeframe to aim towards.

0.7% a week is a good rate of loss. I would advise you to rinse this current phase for as long as possible with diet. When progress stalls, you can then add in a rest day food plan so that creates more of a calorie deficit. If / when it stalls again then start to look at your output – steps / cardio and what changes and adjustments you can make there to keep moving forwards

[Marc]

Hi guys

Decided today to train after 1 meal. Usual morning walk and client check ins ticked off early doors. Spoke with my training partner and he was happy to train after 1 meal also, so we got lower and triceps done. Went to one of the other gyms we train legs at today, just for a change. Overall it was a really good session;

Single arm push down : 3 sets 12-20 reps

Single leg hamstring curl : 2 sets of 8-12 reps, 1 set of 12-15 reps.

Leg extensions : 2 sets of 8-10,12-15 reps

Pivot leg press: 2 sets of 12-15 2 second pause in stretch each rep

Pendulum squat: 1 set of 10-12 3 second eccentric 2 count in stretch

seated hamstring curl : 1 sets of 8-12 reps, 1 sets of 12-15 reps.

Single leg press : 1 sets of 12-20 reps using

Calf press: 3 sets of 10-20 reps

[Marc]

I completely agree with Jordan’s reply above. To add to this, progress comes in different forms and not just weight and reps, but also consider your form / execution, breathing, tempo to just list a few things.

Other variables such as adequate recovery between sessions, nutrition, alongside mindset will play a role and dictate wherever you will progress the session.

Be mindful to take progress in different forms and not just weight / reps and also remember if your recovery and nutrition isn’t on point you are doing yourself a disservice

[Marc]

In for upper today after 1 meal. I’ve got a physio appointment this afternoon and it’s a 3 hour round trip so I wanted to make sure I got my season ticked off early. Very good session today, strength feels like it’s definitely up.

Exercises today were;

Pec deck x3
Low incline smith press x2
Neutral grip shoulder press x2
Assisted triceps dips x2
Single arm lat pulldown x3
Single arm lat raise x3
Cross body triceps push down x3
Over the shoulder triceps extension x3

[Marc]

There are zero rules to exercise order , exercise selection or even rep Ranges . The only framework to this stuff is total session volume and body part volume not getting too high . The rest , is entirely and should be , personalised based exactly on what you like doing

Understood JP, have to structure a session in a way that brings ME most progress, got it!

[/quote]
Exactly this mate and also what helps you connect with exercises better. For example would you feel better warmed up having done leg curl before moving into your SLDL. If yes, change your exercise order so that it with better for your own progress

[Marc]

Two in person posing clients today, both are my masters clients who are competing in two weeks time. Went through breathing practice with kerry today as I want to improve my vacuums and breathe through my chest instead of my stomach. Some client work also ticked off, going for a coffee soon with kerry as she’s off to Romania tomorrow as she’s competing next weekend so going to spend some time together

[Marc]

Hi guys. Usual rest day for me. Sleep was crap last night, I think I’ve got the early stages of the cold kerry has got so that really threw me off with sleep. Client one ticked off today and also had a client competing in Vietnam today in a pro qualifier, 2nd in classic physique and 1st place in men’s physique but just missing out on the pro card. A few more shows lined up for him to challenge for his pro card

[Marc]

If it’s out of these options I would definitely go with the life fitness. I train at two gyms for legs, one has life fitness and the other Cybex, and I prefer the life fitness !!

[Marc]

Incredible progress, really well done. You’ve been given great advice here. Keep us posted through the process

[Marc]

Last session of the week for me, lower + 1 arm exercise. Went into todays session not quite at 100% think it’s the change in weather but the motivation to train was very much there. Decided to not use my log book today and instead of chasing set weight from last week go with weights that felt good today and still challenged me. It might not be everyone’s approach but for me it works to make sure I don’t dig myself a whole. Very productive session all round, so I’m glad I got the work done !!

[Marc]

I fully agree with comments from Clare and Allison here, they have explained it really well

[Marc]

Solid upper session ticked off this afternoon. Continuing to focus on form over weight and work with my shoulder and I’m seeing a nice return in fullness. Aside from training, I filmed part 2 of my exercise library for my coaching clients alongside my training partner – so it’s definitely been a productive day

[Marc]

Thanks for the amazing answers everyone, im looking to gain about 1-1.5 kg per month, that sound good?

That’s a sensible amount but aside from weight also go by your body composition in case any adjustments need to be made based of your look or how your digestion is

[Marc]

Usual Wednesday rest day for me. Had a physio appointment this morning working the usual on my shoulder but also had some ultrasound and shockwave on my foot. I had said about it the other pain I was getting some pain, I still feel it with pressing movements will legs so trying to keep that pain away. Already it feels better after today’s treatment so I’ll keep monitoring that.

Rest of my day client check ins, haircut, steps and planning for a filming day tomorrow for part 2 of my client video exercise library

[Marc]

My approach is to remove cardio as the whole point of a deload is to get fresh and reset your body. Steps I keep in, but reduce the amount. For example if I had a target of 12k steps I’d reduce this down to 8k.