[Marc]

It’s been a rest day for me today and it was deffo needed. Feel smashed after legs yesterday and sleep wasn’t all that great. Online posing session with a client today putting together his posing routine, which went really good. Usual day other than that for me, client check ins, haircut and steps. Check in pics taken this morning to be sent over for feedback tomorrow, I’ll keep you posted on what the feedback is tomorrow.

[Marc]

So i would defo pull kcal to 2500

I would keep protein 225g personally or a little higher

Make sure to utilise output and cardio before more food drops

Defo reduce volume as you go to try and maintain strength as best as you can.

Im not one to over focus on less caffeine personally but if you feel that will help then do so. For me as my diets progress I find caffeine a big help as long as its not later in the day –

Hey thanks to all!

So basically you all agreed on mostly things. Peter, you said to reduce volume. Would you do it from the start? Like how much? For example my chest has 6 – 7 sets a week. if I would just do the top set on each exercise that would be a reduction to 4 sets per week. That would be an amount that would possibly lead to gains outside of a deficit.

The others If I understand right would pull a reduced volume to later on. My thoughts where if I reduce it right from the start it could be easier to maintain strength.

I know that some loss in strength can be due to changed leverages and are no real indicator of muscle (strength) loss. Less fat on the chest means more way for the barbell and so on. So as I do worry a bit it’s not a thing that weakens me. I just give my best on each set. I personally think that over 15% bf there could be slight strength and size gains (if not too advanced).

I totally get you on the overanalization thing. I looks like I do. I can assure I don’t. I just like to talk to and hear opinions of people who walked the walk.

On the caffein use: I would use it strategically. Most before training (if not too late in the day). Maybe a bit in the morning. Just to use its benefits and cut out the bad things as much as possible.

[/quote]
Lean into dieting and by this I mean keep a positive mindset that just because food has reduced it doesn’t mean your strength will drop and it certainly shouldn’t drop immediately. In regards to training volume if you have any extenders to your body exercises such as dropsets, partials reps or superset you can drop these out. Other than that you don’t need to be performing just your top set. Remember training hard will burn calories so don’t go dropping all of your back off sets. Caffeine is not bad, so remove this thought process. Having it late in the day could impact sleep but it’s not “bad things”. Many of us here have caffeine within a dieting phase. You have sound advice from the team which is enough for you to get started and not worry about the process

[Marc]

Really good leg session today. Got an early session in today after meal 1, kerry was training early and although not the same leg session I wanted to be around to give her a spot where it was needed with her being 5.5 weeks out from her first show of the year.

Still a solo session for me as my training sessions are still not back to my normal days in line with my training partner.

Great session all round very happy with the numbers today. Exercises today were;

Triceps pushdown x3
Single leg lying leg curl x3
Leg extension x2
Pivot leg press x2
Pendulum squat x1
Seated leg curl x2
Walking lunges x1
Toe press calf raise x3

[Marc]

I think you’re thinking into this a lot. Basically there’s no rules to training at all, but what I do with clients once they’ve absolutely rinsed U/L and can’t get any more progression from it I move them to PPL/ or split body parts depending on what suits them

I’m in agreement here

[Marc]

Upper training session today back at full volume. I trained after 1 meal today because I had a physio session in the afternoon.

Exercises today were;
Pec deck
Low incline smith press
Neutral grip shoulder press
Assisted triceps dips
Single arm cuffed lateral raise
Cross body triceps extension
Over the shoulder triceps extension

Still not able to train at 100% as my shoulder is preventing me from doing that so I work around this as best as I can.

Physio session was really good today, some work on both shoulders to keep inflammation down through ultrasound and shockwave. Then some rehab drills for my lower body and core that will really help my knees / hips when training legs.

[Marc]

Agree with all the feedback the team have said here. I would add in the future have try to be a little more on tune with your body and listen to the signs it’s telling you. I generally look to have a de-load every 6 – 8 weeks but this can even be earlier if my body is showing signs I need a pull back. Always best to catch up early before it’s too late otherwise you can run into problems like you have here. Get fresh and then ease yourself back in

[Marc]

Hi guys

Not my usual rest day but it is today because I trained over the weekend. Felt more tired, but that’s usual for me the day after a leg session. Normal day in the life of me today, food prep, steps, client checks ins for coaching and posing. Squeezed in a nap today which was much needed

[Marc]

Your overall plan looks good you have a nice balance of fats, protein and carbs and a good amount of micronutrients from veg and fruit. You mentioned you are making smoothies with your rice flour meal. I would advise eating these meals especially when dieting as you will feel much more satisfied (full) if you eat your calories rather than drink them and from experience myself it will digest better. I agree with comments on adding in an intra workout drink also, even when deeper into diet just adjust the amounts down but don’t remove it completely

[Marc]

In person client check in / posing session today for masters over 60s client. He’s in a great spot, heading into the final 10 weeks of prep.

Today for me I trained legs, last session of my training week and back to full volume. I had a really good session, which I am happy about because I trained after 1 meal today when normally it’s after 3 meals.

Great end to my training week!

[Marc]

To add to the above if you do use your phone late or watch tv get some blue light blocking glasses with the orange lens as I genuinely think this does help

[Marc]

Client check ins this morning, followed by an in person posing client working on his posing routine and tweaking some of his mandatory poses ahead of his first ever bodybuilding show in a few weeks.

Felt a little crap today since I woke up, headache and now got a stye coming so maybe a little rundown. Still got my upper session done today and also my steps so nothing missed from my plan.

[Marc]

Have you tried this workout yet? If so how does it feel and are you seeing progress in physique development

Perhaps isolation leg exercises; seated hamstring curl and leg extension. A rear delt exercise.

It really comes down to also how your physique looks and what areas might need additional volume

[Marc]

Rest day for me, not to much to say today. Client work, getting some batched cooking done, steps and catching up on DMs. Different for me not training today like I normally would on the back of my deload, so I will be training Saturday and Sunday this week which I don’t normally do but looking to end my training week strong

[Marc]

I really agree with what both Clare and Allison have said. How was your skin before dieting and how much bodyweight have you dropped on the 12 weeks of your recomp?

[Marc]

De-volume legs today! It was a good one. Solo session as Karlton my training partner is recovering from an eye operation. Happy with how today’s session went and see some definition starting to creep through in my lower.

Exercises today were;
Single leg lying leg curl
Leg ext
Pivot leg press
Pendulum squat
Seated leg curl
Walking lunges
Calf press