[Marc]

Upper session to start my training week. Push dominant with one back exercise (single arm pull down). I had a really good session again at a different gym where I did my upper session last week as I had an appointment that side of town. Actually nice to train in a different environment too. Client check ins and two new set ups made to the rest of my day

[Marc]

Hi guys, client updates for my guys who competed yesterday as they are now one with out from the British finals. Some more client check ins this morning along with my usual morning walk. Been out shopping with my daughter today as she turns 15 tomorrow so had a nice day with her and we will go out some food later tonight. A nice day all round 🙂

[Marc]

You have fats in your post post workout so that’s better placed there. But I agree with Jordan, you need easy digesting carbs but also slower if you getting hypos. Go with the suggestions Jordan has said with changes to food.

I’d also be inclined to remove dark chocolate from your pre meal and either add some extra carbs to your post workout from those extra calories or add the fats to your post post

[Marc]

Good work getting to this point. Are you following one set food plan daily? If so I would have adjust this to have a training day and rest day food plan, with slightly lower carbs on rest days. I agree with Nathan with increasing daily steps instead of direct cardio . You perhaps don’t need to make both of these changes at once though. Increase daily steps to 12k as and when progress stalls then add in a rest day food plan

[Marc]

Usual weekend rest day for me. Awake from 4:30am today to check my 3 clients in who were competing today and set there food for show day. 3 clients and 3 qualifications to the British finals next weekend. 1st and 3rd place in masters bodybuilding over 50s and a 1st place in masters bodybuilding over 60s. Very happy with today’s result from the team.

In person posing client this morning, working on his transitions between poses, so all round it’s been a productive day with clients.

[Marc]

I agree with all of the comments above. If you lower food lower this from carbs generally as the need for carbs will be lower

[Marc]

Last session of the week for me today and second leg session with Karlton now that he’s back from holiday. Solid lower session + 1 biceps exercise.

Reset numbers on my lifts today after my deload just like I did with my other lower session this week .

Pushed myself hard, deffo looking forward to an early night, I’ll be up early as I have 3 clients competing tomorrow so an early night is deffo needed.

Exercises today were;
Seated leg curl x2
Prime leg ext x2 – last set 1 dropset
Hip leg press x2
Hack squat x2
Prime lying leg curl x2
Rdl x2
Calf toe press x3

[Marc]

Upper session for me today, mainly back dominant with one chest exercise. I’m going to be training at a different gym in Leicester today as I will be a different side of town and it will work better for my routine today. All my usual exercises so nothing changes there.

Exercises today;

Upper back pulldown x2
Lat bias row x2
T-bar row x2
Single arm pulldown x2
Seated rear delt row x3
Pec fly x3
Db preacher curl x3
Db Hammer curl x3

[Marc]

Hi Bud, so the 3 sleeps frequency is there as a reference. Nothing is set in stone or has to be followed as everyone has a different recovery rate and in your case this does not work for your schedule/ routine. What I would do here is the split that allows you to train on the days you can. After a few weeks running this set up you will soon know if your recovery allows for how you want to train. If it does great, you keeps things as they are. If recovery takes a hit then you have options like adjusting training volume or tweaking training days like what you mentioned above

[Marc]

I agree with both Jordan and Clare approach here. For myself I add 1 extra arm exercise on both my lower workout days. So the day after I training upper when it’s push dominant, the day after my lower workout will have 1 bicep exercise.

When I train my other upper workout mainly pull dominant so I train biceps, the lower workout the day after I will do one triceps exercise.

This gives extra training volume for my arms but does not impact my lower session for that day or slow down my recovery

[Marc]

The team have nailed it here with their replies. To add to what Kuba said about myself, I have just dieted for just under 12 weeks pulled off over 10kg with steps being between 10-12k a day. Biggest driving force is me training hard Alongside the deficit created from calories. I only had two changes to my diet over that time. Now the key here is keeping your body in a deficit (food / expenditure) training hard to further drive deficit but staying somewhat fresh so fatigue doesn’t get built up too much.

Now everyone is different, you will need to find that balance for what works for yourself through trialing this

[Marc]

Morning guys / girls

Rest day for me today. Been wide awake since 3:30am not ideal at all but I’ve been cracking on with my day since then. I’ve got 3 clients competing this weekend so there check ins were priority alongside my other check ins. Usual rest day sports massage later today much needed after legs yesterday. My foot still doesn’t feel quite right so I’ll get that looked at today, mainly painful when I’m doing my day to day steps. Anyway, another day to get after it and I plan for another productive day and early night and hopefully better sleep too

[Marc]

Hi bud, The format JP gave with the 3 day frequency is there as a guide. In your case you are different because you also play football, so there will be some considerations you would need to make based of your football training sessions / games and what your recovery is like. The format you have wrote down I am guessing this is taking into account your football sessions / the areas of your body you want to prioritise in your sessions. If this is the case, then you are definitely on the right lines here. The best thing here is to give it a go, make notes on what went well / what needs to be adjusted and make those changes based on what your needs are.

[Marc]

Back to business training triceps + lower with Karlton today. It’s been around a month since we trained together because I had been America and he was in Mexico when I got back. Had a really good leg session, re-setting some lifts after my deload but it was a very productive session. The gym has now got two prime loaded leg kit, lying leg curl and leg ext so that felt good using both.

Midweek check in Kuba very happy with visuals I am a lot fuller and harder and condition looks nice. Hunger is sky high right now, this is where staying disciplined is so important

[Marc]

Hi Bud

I know how frustrating it is when it comes to getting the best advice for yourself.

The best physio I have ever used and I highly recommend is a guy called Radu and he i based in Worcester. He’s straight talking, direct and to the point exactly what you want when you need help / a plan specific to you.

His contact info is:
Instagram – Raduphysio
Website –

https://www.rdphysiotherapy.com/

All the best, if anyone can help you I genuinely think it’s him!