[Marc]

Soooo today is my birthday, celebrating 37 years! It’s been a hectic day, getting last minute bits done before flying to America with kerry tomorrow, as she’s got 2 back 2 back shows out there 1st in Texas and the second in Florida. Hit a leg session today, got a number on on Cybex back squats (I’ve hit more weight before but the tempo was no where near as controlled as today. 5pps +5kg for 9+1 reps, that’s 10kg up on last weeks weight and I’ll take that especially how tired I felt going into the sessions, but I made it count!!

[Marc]

I agree with the above comments. I’d also look into adding creatine and an intra workout supplement that has in cyclic dextrin if you unable to get tbjp supps out in NZ

[Marc]

Upper solo session for me today. Not log booking any of my upper sessions, I’m going by feel with how my shoulder feels on the day. I do know today numbers were down on, pretty much because energy was down. Gave what I could for the session. Check in pics taken today for feedback tomorrow so I’ll see what Kuba says tomorrow about where.i am currently in my cut

[Marc]

I agree with the team with Increasing water intake and using an intra workout drink. Personally I weigh my pink salt daily and spread it evenly across my meals that way I know exact how much I use each day

[Marc]

Weight has dropped back to what it was before my 2 high days of food at the weekend. My bodyweight was 123.2kg on Monday and today it was 120.7kg. Definitely feel like my body is burning through food at the moment and energy day to day taking a hit, but the look continues to improve daily. Rest day today, but woke up at 4am seems to be a thing now and on the road from just after 6am as I was seeing my shoulder surgeon today in london. He’s reviewed everything with my Shoulder and will be forwarding me to see another surgeon for the next steps in what my next operation will be. For now what that will be is not 100% sure as I will need a CT scan to determine what that will be. I’ll keep you guys updated once I know more myself

[Marc]

I use blood work to determine what supplements clients should use. Clare has outlined the fundamentals.

In my last bloods I only did lipids and hormones. What else would you be checking for? I’m going to be having another blood test in a few weeks. Thanks[/quote]
I would look suggest testing for; red cells, white cells, kidney function, liver function, protein, diabetes, cholesterol, protein, inflammation,iron, testosterone, thyroid,hormone panel, vitamins, stress

[Marc]

Really good leg session today with Karlton. Feeling it today energy wise but found it and hit good numbers. Pb on nytram leg press, 8pps + 10kg for 11+1. Last meal going in and then off to bed

[Marc]

Buddy your overthinking a lot here

Just get lean , do cardio whenever fits , train as frequently as you can

Atm , your in a place where literally you just have to do something , and do it consistently , that’s it

So cardio a few times a week, gym a few times a week , sports as much as you enjoy , eat 4-5 times a day , that’s it

Thank you Jordan I would take the words, so I will train as frequently as I can as FB train eod for progress, if I am too fatigue with my work, I may do a upper or lower to lower the fatigue, thank you for everything Jordan, all I need to do is be consistently train hard and stay with the FB and UL for a long long time, lets rock.

[/quote]
Get consistent, go with what works with your routine / what you enjoy, eat regularly, include rest days and stick to the basics and do them well and you will be fine

[Marc]

Back to baseline diet in my cut today and in for an upper session. It was a good one, the extra carbs from the past two days definitely had me feeling fuller during my workout! Bitter sweet, because I know with my current look now from here myself and Kuba are very confident I would continue to improve and bring my best to the stage but it’s one of them I can’t control what’s going on with my shoulder. I have a consult with my surgeon this week so will keep you all updated once I know some more. Going to be posting up a YouTube video a little later today to my channel, so head over if you fancy watching that.

[Marc]

Second high day for me today, bodyweight spiked up 1.5kg from yesterday deffo looked a little more fuller today and repeating another high day again today roughly around 630kcals extra. Been a chilled day today with my daughter and kerry, we went to bowling and also played in the arcades.

[Marc]

The main thing here is you knowing that you haven’t been fully invested in the diet, so now it’s to set a plan to get you moving forwards to get leaner. You said your weight has been hovering around 220lbs, have you been consistent with your diet? If you haven’t this needs to be your first action and making sure you hit any steps / cardio goals you have set.

[Marc]

Hi Karol

You have been given some really useful tips from everyone on the forum here. I would take these points on board. The key will be for you to have a set meal plan, knowing how much carbs fats and protein. From there you can then make changes as and when needed in line with your goals

[Marc]

Hi guys, today is a high day for me, my average bodyweight is down 2kg on average from last week so Kuba is slowing the rate of loss down a little with some extra food and trying to keep steps as low as possible. I had been feeling flat in my physique, so I think this has come at a good time. Feeling pretty tired now today, but I also have my daughter lol so no time for feeling tired ha

[Marc]

Continue with your cut. Go with an upper/ lower training split. With your leg that is down in size be sure to include unilateral exercises to help bring the size up in your leg. For example 2 sets leg extensions both legs and then take a 3rd set on your side that had the injury. Train your side that you didn’t have the injury when training unilaterally with the normal weight you can lift as the strength will help transfer over to the other side and help your progress

[Marc]

Early morning leg session for me today trained after 1 meal to fit with my day today. I had a really good solo leg session, hit solid numbers and energy was good too. Feedback from Kuba today was that I was looking good, but wanted to slow down the rate of loss as it’s dropped fast the last few days. Will be looking to run a few high days starting from tomorrow