[Marc]

So the American trip is over. 2 shows for kerry, didn’t get the placings we had hoped for but definitely took her best look to the stage in both shows. Now heading back to the uk, where next weekend she will be competing in Heathrow. Last day today hit an upper session in the apartment gym and relaxed by the pool afterwards.

[Marc]

You have a really nice physique. The latest training split you suggested would not be the approach I would take. The split Jordan has said would work great for you as it’s gives you the extra training volume you need for your upper body.

Exercise selection, you tell is what you are doing.

From a balance standpoint, work on bringing your lats size up so if you were to draw a line straight down from your lats to outer quad sweep, your lats are as wide as your quads. Work also on rear delts to help cap your shoulders some more. I’d like to see some more muscle tissue on your triceps. The best thing here is to approach training days set up like Jordan said, then breakdown what exercises/ how much training volume you need to stimulate growth but also allow for enough recovery time between sessions

[Marc]

Last full day here in Florida, some client work ticked off this morning along checking in with a client was competing today. Chilled for a short time by the pool today, felt pretty slammed today to be honest. We don’t leave until tomorrow evening so we have some time still during the day. I can’t believe how quick the last two weeks have flown by. When I get back looking forward to last hammer to be dropped to wrap up this diet phase

[Marc]

I wear an oura ring and I’m really happy with that. Any issues, it comes with a warranty too so you’re covered I think for a year or two

[Marc]

Show day for kerry today. Absolutely stacked line up in Florida, 28 pro bikini athletes. She was in the second call outs within the top 3 girls. First call out had 8 girls, so maybe looking somewhere between 9-12th place. Tough field out here, but finals shortly we will where she then places.

[Marc]

Rest day for me, been mainly doing client set ups and getting food prepped up for me and kerry as she competes tomorrow so steps need to be kept low. Heading to the shopping mall on my on for a short while before going with kerry to the athlete meeting / registration later today. Check in feedback from Kuba today, he’s happy with my current look / condition. Holding around 119-120kg at the moment. When I’m back next week, we will drop the hammer a little more to pull off another 2kg before wrapping up this diet phase.

[Marc]

You’ve have the best advice here from Jordan, this would be 100% the best approach

[Marc]

Hi guys, today me and Kerry headed over to a gym called Amped Fitness in Sarasota. It was a very good gym, huge space lots of good kit, prime, Cybex, hammer strength to name just some. I trained legs today and had a very good session, I posted some short clips to my instagram page today.

Exercises today were;

D-handle bicep curl x3 sets
Seated leg curl x2
Leg extension x2
Hack squat x2
Pivot leg press x2
Lying leg curl x2
Walking lunges x1 set
Seated calf raise x3 sets

[Marc]

Clare is spot on here. Pictures would help so we know your current body composition.

Here are the pictures i really loose fat and my love handles are quite big so I’m tryna get to the point of leanness where they wont show that much[/quote]

Clare has made some great points/advice.

Another option here is to take your total BW in lb and times by 12 – start here for total kcal per day as a rough guide.

Maybe look at a 40:40:20 macros split – protein/carbs/fats – trying to get around 1g per lb of protein minimum.

i would make sure to get in 10k steps daily and include a 20-30 minute fasted fast pace walk cycle on wake.

Train 3-4 days per week – full body or upper lower.

Then asses the changes as you go [/quote]
This would be a very good place to start and really sound advice

[Marc]

Rest day for me today. Auto regulating my training sessions in line with kerry so it makes things easier with travel / helping her out. Did a fair chunk of client work this morning and then chilled for a while by the pool and in the hot tub. Some nice downtime today, it’s leg day tomorrow so I’m looking forward to that!

[Marc]

All the comments I agree with here. I’d also add carbs to your last meal of the day as they will remain stored in the liver and muscles for energy for your morning workout

[Marc]

Training day for me out here in Florida. I did a leg session and had a decent session. Energy was a little low but to be expected with yesterday’s travel.
Exercises today were;
Seated leg curl
Leg ext
Leg press
Split squat
Single leg leg curl

We are staying a really cool apartment that over looks at harbour, the views and scenery out here in Sarasota is really nice.

[Marc]

Day of travel today, McAllen Texas to Dallas, then Dallas to Sarasota Florida. We’ve got another really nice apartment for the week, with a balcony view that looks on over the harbour, private pool and also a small little gym on site. We arrived late evening, so got a good shop in for the week, then tomorrow we will hunt for a gym for the week.

[Marc]

You’ve got some really great advice from the people in the comments here which I fully agree with. The main thing is to map out your food. Depending on how your current food sources you can adjust food, for example cream of rice with protein powder, rice cakes / sourdough bread for carbs. Try not to overthink it but see where you can adapt your food for ease. As for your work colleagues I’d imagine they should be supportive of you and not discriminate you

[Marc]

My last full day out here in Texas, then tomorrow me and kerry fly to Florida for her show next weekend. She placed 8th in the end, it wasn’t the podium placing we wanted but we take it on the chin and reset and focus on her next show. Today I hit an upper session my last one at golds gym. Had a really nice time out here, albeit it’s not really a holiday as such it’s been nice being away.