[Marc]

It was a case of more the same today. Steps, client work coaching and posing and building up on the set of rehab exercises I’ve been given so far. I’ve recorded these today and sent them over to my physio for some feedback before my next Physio session on Friday in case he wanted to change / update anything. Up to speed with all I’ve needed to do today, so a chilled rest of the day with kerry today

[Marc]

Quite a big weight drop overnight I think the combination of food, supps adjustments and me generally getting much more rest in during the day has caused this. 50g raw weight rice added back into today. Kuba will continue to monitor the look alongside data. Felt a little discomfort in shoulder last few days but I’ve also started light rehab and stopped pain killers so to be expected but listening to my body

[Marc]

All the team have nailed it here. This right now is what will determine how productive your push up phase will be. Honestly if you can stay patient taking weight this will be a whole different level for you growing lean. Try and get some extra veggies in your food, perhaps even bump protein a little higher to help keep you fuller, and pick foods you enjoy but where you can get more food volume for example potato over rice will give you more volume.

[Marc]

Check in day today. Slight pull back in food, reduced by 50g raw weight rice. Stomach / digestion has been a little off this last week from the pain killer medications I have been taking for my shoulder but this is one of the side effects from taking down. So that I don’t get more inflamed some adjustments have been made with daily steps up to 10k instead of 8k and the slight reduction in food like I mentioned.

My food plan now is;

All food raw uncooked

Meal 1
100g cream of rice
20 dark choc
100g blueberry
90 Whey isolate

Meal 2
75g Jasmine rice
50g mixed veg
200g low fat steak mince
150 chicken
100g pineapple

Meal 3
100g Jasmine Rice
100g pineapple
50g veg
250g wild Salmon
150g prawn

Meal 4
75g Jasmine rice
50g mixed veg
200g low fat steak mince
150G chicken
100g pineapple

Meal 5
100g cream or rice
10g Nut butter
100g Strawberries
90g Whey isolate

[Marc]

Good first physio session yesterday on my shoulder. Taking my time post op with the rehab with the approach to make sure the process isn’t rushed and inflammation is kept down. I did get this session filmed for YouTube, it’s very open giving lots of info on my shoulder. When I release it I don’t know, I’ll have a think on it but I do know I’ll continue to do everything in my power to give me the best chance to get back competing asap

[Marc]

I agree with the comments above. From experience adex was a better option compared to aromasin

[Marc]

En route currently to go and see my physio about my shoulder. We’ve spoken post op main point was to do nothing to cause any pain or inflammation. Today I’m looking forward to seeing him in person and getting direction on the next steps with rehab and getting a plan of action in place. I’ll be getting some of this documented also for anyone who wants to follow along

[Marc]

Are you weighing yourself with the same variables, for example same weighing scales and in the same place, are you weighing in the same underwear. Have you done much output from steps or cardio, used any fat burners in that time?

[Marc]

A day filled with client work today and posing client check ins. Today was also my midweek check in, my bodyweight has dropped off slightly since my op with overall food being a little lower but higher protein to add in recovery. Currently holding around 129kg and not fat so I’m not mad at this at all. Tomorrow evening I will be seeing my physio about my shoulder so from there I can get a plan of action with rehab which I am looking forward too

[Marc]

You’ve got sounds replies to deffo go with that I agree with. Give it go and let us know how you get on

[Marc]

Hi guys

So a pretty rubbish sleep for my yesterday. It took me forever to fall asleep because of pain with my shoulder. It’s a weird one because it wasn’t an intense pain but it just kept me up.

Today I got client check ins ticked off along with an online posing client session. I’ve not started any rehab on my shoulder yet, but I’ve been keeping on top of icing my shoulder to bring the swelling and also ensuring I’m doubling up on my tbjp supps, join – in, cure coming and osteo pro to help me post op.

1 more meal to go, hoping for a better sleep tonight

[Marc]

Using with can be either be a plus to
Your physique or go horribly wrong. My advice is to do work to get yourself in a position where you are peeled and not need to use anything further like what you mentioned. It’s a far more predictable outcome when you are in condition and fat free and don’t start adding in things you haven’t used before. But that’s my opinion, sometimes pushing for that extra percent in condition can backfire badly and then it’s too late to pull it back

[Marc]

Hi guys, so some of you might have already seen my post today on instagram that I underwent a second operation on my shoulder on Friday. It’s been quite a battle as for me I was hopeful the first operation was a success and I was planning to compete this year. Unfortunately another keyhole operation was needed and I’m praying this will fix my shoulder to get me back training properly and plan my return to the stage. I’m desperate to compete. What I have been doing is controlling the variables that are in my control and I will continue to do so. I will document more about the steps I will be taking to get me back to where I need to be. My mindset is strong and I’m focused on the task at hand

[Marc]

It’s a case of getting incredibly lean. Less bodyfat = more definition. More muscle will also contribute to more detail at lower bodyfat levels.

Fully agree with this

[Marc]

Chilled day today. 7k steps ticked off, food shopping and also my family came round mine today. Karlton competed again today, he took first place in his class, 2 wins out of 2 for him so that’s a good run for him with shows.