[Marc]

In for a leg session this morning after 1 meal today. Another really good session, in a good place with lifts improving.

Session today was;
Seated leg curl x3
Db rdl x2
Nytram leg press x2
Pendulum squat x2
Single leg pin loaded leg press x1
Toe press calf raise x2

All lifts progressed from last week, and even though I’m in a health phase I feel like performance is flying so it’s an exciting place to be in.

[Marc]

Hi mate, I don’t think the liv52 tablet will do much in all honesty here. It’s a low quality product. For sure tbjp digest pharma pro and insure will help will carb intake, but this like the team has said the issues are coming from the foods / food sources you eat off plan.

If your body is used to eating clean food anything outside of that you will run into the problems you are facing today.

Cleaned foods, they don’t have to be boring but trying to make smarter choices, like sushi, home made lean beef burgers, sweet potato fries, that sort of thing.

[Marc]

Hi guys

So today is my usual rest day. Today will be a day spent with my 2 daughters and family where we will bowling, arcades and have some good quality time having some fun 🙂

I hope everyone has a good Boxing Day!

[Marc]

I’m using the Apple Watch Ultra which is pretty spot on. I can’t see any of the guys recommending this so thought I’d jump in just to vouch 🤝🏼

Cheers Jay, also heard the Apple Watch is very very accurate and would fit in nicely in my Apple Ecosystem🤝🏻[/quote]
Sounds like you’re onto a winner, I’ve heard good things myself but from some of my clients but I’ve never owned one but would deffo take jay’s recommendation as he’s a gadgets man

[Marc]

Happy Christmas everyone, I hope you’ve all had a nice time with family and friends. For me it’s been quality time spent with family and also hit a gym season this morning too

[Marc]

Highly unlikely to be new muscle tissue i noticed you pushed the bulk a bit too far so this is just the body in a happier place to perform.

I second this from what Haider said, your body now will be way more efficient and there will be less stress on your body with you coming down in bodyweight. What you should keep in mind is how you approach your training. Just because you are dieting don’t use this as a reason or excuse to not give 100% to your session. Keep your lifts strong. Plan in extra rest days or de-loads / de-volume sessions but keep getting after it

[Marc]

Check in pics sent over to Kuba this morning along with training videos for feedback. He’s very happy with where I am visually heading into my 4th week post show, as am I. Really valuable feedback on the training videos I sent over too which is great as I always want to keep on improving as an athlete.

Aside from the above, trained today I’ll post up some bits on IG later today, had my haircut, client check ins and looking forward to tomorrow and spending quality time with my family

[Marc]

This could be down to your form / execution or it could be something that needs to be looked at via a physio. Sometimes what I often see why people get Lower back with leg press is when they go too deep with reps their lower back rounds which causes pain.

[Marc]

Back in the gym today, an early session this morning trained push. A really good session, second week now starting my new training plan and I’m loving getting stuck into it. Post workout I also trained abs and continue to do mobility work on my shoulder daily.

I’ve just finished a podcast for IFBB AMA with Chris and Milo’s which went really good. Very grateful for opportunities like this, I’ll keep you all posted once it goes live

[Marc]

I agree with all of the comments above. Everyone is an individual and approaches to calories and how that split is set out is individual for that person. Clare explains it really well as to why fats might be higher on a rest day

[Marc]

Rest day for me. Had a decent sleep over 7 hours but woke up during the night to check on a client who was competing at the Taiwan pro qualifier today in classic physique. He placed second, missed out by 1 point so bitter sweet but we took his best ever look to the stage today and it’s been a big transition for him this season moving from men’s physique last year to classic physique this head so I’m very proud of him.

The rest of my day has been spent with my family, spot of shopping and wrapping Christmas gifts.

[Marc]

Hi mate

Well done on your progress so far, really good work.

How is your adherence to your plan so far, do you feel focussed enough where you can come down some more with bodyfat? If so i would carry on to drop a few more kg to get to a leaner start point before increasing food.

You mentioned your calories are 3350, if this is your daily calorie amount you could drop your calories via carbs mainly on a rest down to help speed the fat loss process up.

[Marc]

Hi guys

Last day of my new 5 day training week. Had a good sleep last night, but felt tired when I I woke up so more good nights sleep is needed for me to keep recovering from the extra training day.

I trained lower after 1 meal with Karlton mainly compound exercises but a really good session;

Seated leg curl x3
DB RDL x2
Nytram leg press x2
Pendulum squat x2
Single leg pin loaded leg press x1
Toe press calf raise x2

Now to chill this weekend with Kerry and my kids 🙂

[Marc]

But ofc will not up your proteins 😂

Hi allison, might be a stupid question, I have been drinking milk essentially every day of a bulk in order to fulfill my protein intake especially when i am at work. would you not recommend drinking milk for protein intake? I understand that it is essentially liquid calories but would it not be beneficial for someone to be able to adhere to their macro nutrience. Would the problem be stuggling to digest or is there a greater problem in the varient of protein in the milk? Any help would be appreciated, i find no trouble with digesting but am wondering if im missing out on gains.

For Reference i am 97 KG my Macronutrients are ;

C/kcal : 3,150 / P: 219 / C: 371 / F:87

[/quote]
Whole sources of direct protein would be most beneficial. Milk isn’t bad, but the calories could be used better especially as milk will slow down digestion of the whey protein post workout.

[Marc]

I keep mine in the fridge once opened and will keep it there until all used up (usually a week depending on tub size )!

This is exactly what I do also when I use it