[Marc]

Looking forward to seeing the progress man, big year ahead

Thank you man, appreciate the message

[Marc]

Really good lower session today and 1 triceps exercise. Definitely felt like the rest days last week really helped has really helped and pushed really good numbers across my session today. Goes to show the importance of working with your body.

My session today was;

Single arm push down : 3 sets 12-20 reps ( 2 sets on strong arm 3 sets on weaker arm )
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
Nytram 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]

So your food choices do look good. You have a nice mix of protein, fats and carbs in addition to micronutrients from veggies and fruit.

If it was me I’d personally at this point look to see if I 5th meal could be added in or snack the splits up the sheer volume of food you are eating, for example 500g potato. A 5th meal would help to reduce so much volume in one meal.

I do find a rest day and training day food plan further aid growing leaner and also because energy demands / requirements on a rest day are generally lower.

So my thoughts would be to add an additional meal or snack, introduce a rest day food plan. Lower direct fats from current food set up here to say 50g and on rest day lower carbs (from current set up) and bump fats a little higher than the 50g rough benchmark that I mentioned

[Marc]

Unusual rest day for me today on a Monday, following me training over the weekend. Today will mainly be spent on client programming and consult calls, alongside the usual food prep, daily steps of 11k and also some posing practice. Kerry is back from Spain later today, after placing 3rd in the bikini pro show so I’m looking forward to speaking to her about that and her thoughts post show

[Marc]

I agree with the comments here. Up your direct protein evenly across meals, maybe add something on your intra workout drink via MPS max. Get a variety of protein sources, lean meats chicken, turkey, lean beef mince, salmon, eggs, yoghurt and you will good to go bud

[Marc]

Second session of the weekend and it was upper today which is now my first session of next week (usually it’s on Monday).

I had a really good session, push dominant with one back exercise.

Aside from training, I went shopping with my youngest daughter to get her a few things. Also been speaking with kerry as she competes shortly in Spain. She’s looking really really good, im praying today she will go one better than last week and place 1st and qualify for next years Olympia

[Marc]

Have you looked at your recovery- sleep and nutrition? I don’t think the training split is the problem, look at your volume and your calories is this enough to support. Nail that and the training will take care of itself

[Marc]

Back in the gym today. De-volume leg session and it felt good to be training again. Rest of the day was a little out of sync I had my daughter and some family bits cropped up so here posting later than usual. Off to bed now, tomorrow back in for upper, already looking forward to it

[Marc]

Appetite being high is definitely good thing as it will keep your body in a responsive state. With the drop in bodyweight, agree fully with Kuba to bump the calories. Should see you start to trend upwards, if not assess and take a small increase again. Keep us posted how you get on

[Marc]

In for a physio session today on my shoulder. Shockwave, electrical therapy and electrodes. I find this very helpful to help keep my shoulder a little more mobile. Due to travel to Kerry’s shows I had missed these treatments but I’ll be back on them regularly as it also helps to keep inflammation down in my shoulder which is really important as I need to keep shoulder joint capsule happy so it doesn’t get so inflamed. Rest again today. Plan will be back to training tomorrow providing I get a better night sleep as it’s been shocking this week

[Marc]

Hi bud

I agree with the team here. You can continue to build from here but be patient with those steady gains. Lean into us for advice if you get stuck or need support with how to approach this

[Marc]

Check in pics taken today for Kuba, ahead of check in tomorrow. Bodyweight has dropped off the last few days since being back in the uk which will be from dropping inflammation and no longer travelling. Body still feels heavy but hopefully one more good sleep and I’ll be pretty much good to go with getting back to training

[Marc]

Thanks both, really helpful. My long term goal is definitely to pack a bunch of size on but I was getting concerned by how unfit I’d become in the last year. Running is certainly the most enjoyable cardio for me so be nice to keep it up but not if it will have too much detriment on my leg gains. I’m still very small in terms of size and currently in my first ever diet phase so shouldn’t be too difficult for me over the next 6 months. Plan is to push do a 30lb push from the new year and I will adjust calories accordingly to support both and scale back on the running if needs be

You can still improve fitness through doing forms, such as HIIT in shorter bouts to help fitness, or interval training is what I do during off season. 10 mins on stairmaster 1min on a higher level, 1 min on a Lower level and then 5 mins after steady state. Do that 3 times a week was great for my fitness levels as well as heart health

[Marc]

No training for me today, still giving my body a slight reset after travel and trying to get back on top of sleep after some crap sleep recently. A day mainly of client work / consult calls – so it has been productive. Also took kerry to the airport this morning as she will be competing in Spain, her 3rd show in 3 weeks, got to rate her going after her goals and rightly so after two 2nd place finishes

[Marc]

Steps aren’t taxing on the body mate, so I would advise just spreading your steps out throughout the day and you will be absolutely fine