[Marc]

I agree with all the comments from the team. Put this into practice and you will be absolutely fine moving forwards

[Marc]

Really good leg training session today, back training with Karlton and very happy with performance in the gym. I haven’t trained legs at this gym in the last two weeks just with deload and Karlton being off after his eye operation so was good to get back after it and also get on the Nytram leg press as only one gym has this in my area. 7 plates a side on this plus 5kg and I maxed out at 14 reps. Definitely room to push the weight up next week so I am looking forward to that.

No changed with my plans, midweek check today with Kuba my body has taken a big shift forward with condition and visually the changes are coming fast now which is great to see

[Marc]

Thank u all for the answers!

I saw the doctor today and he said „Just take 4 weeks off and do nothin“… I live in Germany and I Tell u the doctors here Are garbage as fuck…

I have an apointment Tomorrow for an MRT to Check the spinal and neck and See if this cause the Problem. Maybe a Prolapse? Dont know …

I hope your follow up appointment went ok? And you are now able to move forwards

[Marc]

Upper session today to start my training week! Back to my usual training days this week after my deload a few weeks ago, so I’m pleased about this as it means linking back up with Karlton to train legs from this week.

Session today was;
Pec deck
Low incline smith press
Neutral grip shoulder press
Triceps dips
Single arm lat pulldown
Cuffed lateral raise
Triceps cross body ext
Over shoulder triceps ext

[Marc]

Agree with replies from the team, way too many changes and asking for problems / hoping for the best. Do the work to get yourself in the best condition 7-10 days out from show and then cruise yourself in slowly increasing carbs as needed. When you are in shape there’s no reason to rely on diuretics especially as you said you don’t want to do this.

[Marc]

Usual Sunday rest day for me. Got up and out early for a walk this morning to rack up some steps whilst my daughter was asleep then got back to some client messages whilst doing food prep. Getting ready to go out now with my daughter and kerry to do some arts and crafts which will be nice as she loves that.

[Marc]

Hi Domingo

There is no rule to say you need 6-8k calories, personally I don’t even eat 6k calories in a gaining phase. The key here is once you get down to a lean set point then slowly increasing your food. You can be patient here and with this you will accumulate far less bodyfat over your gaining phase

[Marc]

Currently out getting some steps in this morning before an in person posing client and then I will be training legs to Round of my training week. I have my youngest daughter from midday today so looking forward today seeing her, hopefully the weather is nice so we can do something fun

[Marc]

I would be focusing a little more nutriton around those weaker parts yes.

However in reality for most if something is weaker its mainly down to how they are training it and I would be focusing on this above all else first

I agree and also prioritise sleep so you actually recover and grow

[Marc]

Check in day / feedback. It’s business as normal no changes for now. Body is recomping during this diet phase, bodyweight hasn’t moved much but the look is improving. The new tbjp clothes landed for me today they are so sick, lightweight and perfect fits for summer and tank vests too so look out for when they drop. In for an upper session today, back focused and had a decent session so I’m happy with that.

[Marc]

What is your nutrition set up day to day. Do you have a training day and rest day food plan? Aside from your food, how many hours of sleep do you get each night?

[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