[Marc]

Going away I’d make sure you listen to your body and biofeedback. If you feel good crack on with your usual sessions, with adjusting exercises with what kit you have available. If time is limited two sessions could be 1 upper and 1 lower or a 3 day training split, push, pull, legs.

When you return take the days needed to get your body adjusted to the timezone. Then from there ease yourself back in to training with maybe de-volume sessions until you feel fresh again. But if you feel good then go with your usual sessions.

The main thing here is listen to your body and go with what feels right for you at the time

[Marc]

Last session of the week today and it was another really good leg session. No Karlton today as he’s competing this weekend so no more training, so another of my good mates jumped in training with me today. All work solid sets and walking away from the session having given 100%. Rest up over the weekend ready to go again next week.

[Marc]

Worked my day back to front today… pull session this morning followed by cardio and posing with my training partner Karlton as he’s a few days out from his show this Sunday and he’s looking really good, Kuba has got him in really good condition.

Haircut, client work, sports massage and then some more client work made up my day.

A productive day all round, soon off to bed

[Marc]

I agree with the above comments. Personally I like to see a nice shift at the start which would normally see nice progress for a good few weeks before any further changes are needed. Food focus should no where near be high after a good push up, so get things moving asap

[Marc]

Usual midweek rest day for me today. I had an appointment out of town this morning so been on the motorway just after 5am, 3k steps ticked off out of my 8k steps total before heading off, so I’ll be getting in some short walks this afternoon when I get back home to reach my target.

Midweek check in, pics taken yesterday morning and sent over to Kuba today. It’s business as usual no changes to the plan.

[Marc]

I agree with the team, but I also understand your explanation why you do it that way. I personally have never taken a tudca supp separately so unable to advise here

[Marc]

First leg session of the week today and it went really well. All my usual exercises done and strength is holding up well in this holding phase and if anything I am getting stronger!

Workout today was;

Lying leg curl
*Leg ext
Hip leg press
Single leg 45 degree leg press
Adductor
Seated calf raise

*last set dropset

[Marc]

Ideally at the end of the push up you won’t to go into a holding phase to let that new tissue stick before going into a cut phase to get leaner. You mentioned you are ready to drop a good amount of bodyfat how many weeks did you push up for and were you patient pushing bodyweight up?

Like Michaela has said post up some pics so we can see what you’re looking like.

[Marc]

Push session with Karlton today, he’s now in his peak week for show number one of the season.

Had a decent session today, got a nice pump which is always good.

Exercises today were;

Cable y raise
Pec deck
Neutral grip incline press
Neutral grip flat chest press
Cable flyes
Seated triceps dips
D handle triceps pushdown
Single arm d handle bicep curl
Z bar triceps pushdown

Post workout put Karlton through rounds of posing and made some adjustments to his posing routine. This is the thing I enjoy helping people to perfect and improve their stage presentation and presence

[Marc]

Bodybuilding thrives on routine, consistency and being accurate with meals, output, recovery, sleep etc, so serious Pros will often find a way to be self employed or find work with the flexibility to allow all the boxes to be ticked without any risk of disruption or restriction. This is why you’ll see a lot of bodybuilders going into coaching or finding ways to help others under their own rules that fit into their lifestyle.

Exactly this!

[Marc]

Fasted cardio / abs this morning. Had a chilled day with kerry, usual Costa coffee trip and a little break from social media. Watched the Man U game today on tv ( I support Man U) now that was something else lol but got the win. Off plan meal this evening, having some Caribbean food – can’t beat it…

Oh and the tbjp April clothing drop and spring sale is on… marc10 for a discount 😉

[Marc]

Only you know if it affects your sleep or not. An hour is usually enough time to let a small meal settle before going to bed, but as with everything.. try it yourself and see.

Adding some fats to this meal will allow for slower digestion, which isn’t a bad thing for the last meal of the day as it will prevent a sudden spike and drop of blood sugar.

I completely agree with this.

[Marc]

Last training session of the week today, with the extra rest day on Thursday meant that I hit pull today. Session went ok, a little down on energy today another rubbish sleep but the job got done. Bodyweight again holding around the 129kg, like it has done for the two weeks before so no changes made from Kuba here in this current holding phase

[Marc]

It will depend highly on your routine and when you need those carbs the most. When are you most active during the day, when are you most hungry etc.

I do like to keep carbs high around the training window for as long as possible, however in this instance you could afford to drop them here slightly initially. From then I would be removing from Meal 1.

This would be my suggestion also. However if you are following one daily food plan, I would recommend having a separate food plan for training day and rest day, with lower carbs on rest day

[Marc]

In for legs today and it was another really productive leg session. Second week in this holding phase and my strength is still right up there. All my usual exercises today for my Friday session and progressed across all lifts. The only adjustment I made was backing of load slightly with the Cybex squat press doing 10pps instead of more weight to joint my joints a rest from heavier loading.

Full session today was;

Adductor
Seated leg curl
*Leg extension
Cybex squat press
Single leg gym Leco hip leg press
Standing/ kneeling leg curl
Standing calf raise

*last set double rest pause