[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.

[Marc]

Agree with the comments above, but also you might find a slight refeed increased calories for 1-2 days will be enough to get things moving again before you resume dieting

[Marc]

Hi guys, all systems go today. Kerry’s show day today, looking like a 6th place position for her in the pro bikini line up, she stayed in the centre of second call outs. She took a very impressive look to the stage, I’m really proud of her. Finals soon, so confirmation of placings will be then. Really pleased for Josh bridgman competing in pro classic for his debut and he looks really good, top 3 spot

[Marc]

What are you doing currently or what have you done previously? Do you have a preference for the type of training split you would prefer? If you wanted some more context around the types of training split have a look at Jordan’s YouTube channel where he speaks about the different types of training splits and how which type of split might work best for you

[Marc]

Leg session over at a different goals gym today. I was the other side of town because I got my haircut and there was a golds gym literally 1 minute away so I trained there instead. The gym was ok, the kit wasn’t as good as the golds gym i had been training at but I still got a good leg session in. Kerry is competing tomorrow, so I went with her to the athlete registration. Very excited to see her compete and make her debut competing out here in America. She’s looking incredible, Meg has nailed it once again coaching her!

[Marc]

Programming is based on your individual needs. If legs is a dominant body part then your first workout split that you wrote can work will here. Switching between the training days you have highlighted can work and this gives you the chance to focus on the muscle groups that need the most attention. Equally the second approach can work too. Have a watch of Jordan’s YouTube videos on how you can set up these type of training splits / exercise selection