[Marc]

Marc I am currently trying to devise a meal plan however this issue I am facing is making it difficult and I’m trying to work out what is causing the problem and fix it before I have a plan set out in stone. I would defo say that I eat to fast at times especially post workout which could be causing me to swallow air, so that’s something I will look into. Cheers

I would definitely be looking to address eating slower and not swallowing air. Eat in a relaxed environment and not rushed

[Marc]

Back home late morning today after a spa evening / morning away for Kerry’s birthday. Nice to have a little downtime albeit for a short time. Today I trained upper, was a decent session, I do a few more exercises today on my side I had my operation where I was really concentrating on keeping scapula pinned down as this is where I need to strengthen my rotator cuff muscles. Felt like some progress today with training so I’ll take that

[Marc]

Firstly huge congrats on your return to the stage and all the best with your comps later this year! Preference for myself has always been sub q with HGH. With HGH closer to show some people do like to pull this completely for the point you said about holding water, but an alternative could be keeping HGH in at a low dosage and actually lowering test instead and keeping your dht derivatives as they were (mast or primo) to help manage e2 and pull water that way

[Marc]

Productive Monday for me, client work boxed off early morning then steps, food prep, and rehab work and the gym and also cardio.

It’s kerry birthday today, so booked an overnight stay at a spa for us both just as a mini break close to home. She’s on prep and prep, so not to disrupt her routine, this made sense to do this. She’s happy and have a good birthday, so I deffo did alright lol. Check in also sent over to Kuba for feedback tomorrow morning.

[Marc]

Chilled day today with kerry. Met up with 2 of our friends today and surprised her with a trip to escape rooms which was good fun, kerry and our friends are both on prep so it was good to do something prep friendly but something also to celebrate Kerry’s bday tomorrow. Off to bed now, will train in the morning because plans with kerry later in the day for her bday

[Marc]

What is your current food plan? Do you take your time when you eat your food so that it digests properly and with your mouth closed so that you don’t swallow air?

[Marc]

You answered your question here, the rate of loss will depend on that persons starting point with how much bodyfat they have. Also factor in additional weeks for dieting should something come up such as illness or progress stalls one week

[Marc]

Rest day today, been a busy day tbh… Kerry’s bday on Monday, so been getting a few extra bits for her deffo not a fan of shopping steps have racked up a fair bit, I’ll prob end the day around 15k and my step target is 8k not ideal at all. Nothing new to report today really

[Marc]

So some of my personal favourites are:

Vacuums – I prefer to do this fasted upon waking
Rope cable crunches
Hanging leg raises
Machine crunch
Plank / side plank

Generally I do 1 ab exercise for 2 sets before my gym sessions to help me be mindful of bracing my core during my sessions

[Marc]

Leg session this morning as on the motorway from midday to travel to my physio appointment. Session went ok, energy has been down this week so not hitting no pbs but not really expecting I should given where I am in this maintenance phase.

Physio today had the usual treatments with electrical therapy, shockwave and ultrasound therapy. Added in some extra rehab techniques with today being 4 weeks post op. The additional techniques were shoulder distraction with a resistance band over my shoulder, with the aim of creating space within the shoulder joint to allow more range of movement. These sessions actually wipe me out, of course there’s travel 1hr30 mins each way (luckily Kerry drives some of the journey so that helps a lot) but how tired of feel after it is crazy.

[Marc]

Based on your pics bud it’s time to get growing. Take your time pushing weight up, use whole food sources and don’t rush the process. Keep us updated with how you get on

[Marc]

Upper session today, more of the same for me today all one sided (my shoulder I didn’t have op on). I had to adjust some exercises that are on the new plan so that I could still train. I’d be lying if I said this is frustrating but I’m doing my best despite the circumstances. 20mins on the stairmaster along with 8k steps ticked off. The rest of my day was filled with coaching and posing clients work

[Marc]

Totally agree with the comments above. For myself personally my direct sources of fat number isn’t very high and I find the works well for me as I don’t feel sluggish like I have in the past when fats have been too high. But I always keep omegas in year round both am and pm. It sounds like you have a rough number that seems to work for you and that’s important you keep that specific to your needs. Around 20% is a good number to shoot for of total calories, but you can have slightly higher fats on a rest day, if you have both a training day and rest day food plan

[Marc]

Crap sleep yesterday, I had my daughter overnight and she wasn’t well so I was up for the majority of the night. Early start today, in the gym for just after 6am, followed by 2 in person posing clients. Client work boxed off early doors then the rest of the day spent with my daughter as she perked up this morning, which was nice. Just an evening walk and some client replies to tick off and one more meal and then that’s my day wrapped up

[Marc]

Fully agree with the replies above, this is the approach I take for myself and also with clients