[Marc]

TBJP love heart and heart care if not using are IMO a must.

PLus a good dose 5g daily minimum of TBJP omega 3

I agree with this alongside keeping your diet clean you will see improvements here but you have to stay consistent

[Marc]

Usual weds rest day for me today. Midweek check in done in the morning Kuba is happy with where I’m at a few days into my holding phase so no changes there. Been a busy day of client work, posing check ins, sports massage and also small food shop. Productive day all round, 1 more meal to go and then it’s bedtime for me, aiming for 7hrs30 minimum sleep, which reminds me I need to get a new tube for sleep apnea mask as the condensation is a nightmare when it builds at night

[Marc]

I’m actually the same as Jordan here

I believe the reason you’d want to keep saturated fat to a minimum is for cholesterol purposes

Whole eggs and beef would be fine

For fats I use whole eggs, almond butter, avocado, olive oil, and fish oil

Thanks for the reply Michaela.

I don’t eat meat or eggs. I’ll look to swap out peanut butter for almond butter.

I actually haven’t done my bloodwork in years so I’m not sure of its impact on my cholesterol. It’s something I need to get done.[/quote]
I would definitely recommend getting bloodwork done whether natural or assisted as this will give you best idea of what if anything needs to be addressed

[Marc]

Really good leg session today with Karlton. That deload has done wonders no hip pain what I was getting before so just goes to show how important rest is when needed. Done some posing rounds with Karlton after training today as he’s a few weeks out from his first show of the year, Kuba has got him looking really good.

Exercises today;
Lying leg curl
Leg ext
Hip leg press
45 degree leg press single leg
Adductor
Seated calf raise

[Marc]

Natural to think how you can make improvements. Your comment on how you do lat biased row / pulldowns tell me you have an understanding of training, so there’s no need for you to look around too much at what others are doing. Who are these others and what experience do they have?

If you have been making progress continue as you are. If you are looking to improve and look at the finer details invest in a coach who will then look at your training videos and give you form reviews (if they offer that as a service). Aside from that some of the guys here on the site such as Kuba, Oscar etc have great content on their YouTube channels. This would be a good place for you to look at their form and how you can implement that into your own training

[Marc]

Morning steps, cardio and abs done this morning. Had a slight pain in my hip before my deload the other week but touch wood it seems ok now and the stairmaster isn’t impacting it like it was a bit before so that’s a plus. Client work ticked off today along with bloodwork taken now that I’ve finished my push up and now into maintenance. Push session today in the gym was ok and also did a photoshoot for the new tbjp clothing which is so so good!! Definitely liking this new drop, so keep your eyes peeled for that

[Marc]

I agree with what everyone above has said don’t stress it

[Marc]

Usual Sunday morning set up, fasted cardio and abs. Rest day today, so got some client work ticked off in the morning and then a chilled day with kerry, grabbed a coffee and got our steps in. Off plan meal later tonight, kerry starts prep tomorrow so fancy’s sushi. 50/50 whether we will go out or order in, lol been out enough for one day ha but I’ll let her decide

[Marc]

Hi mate

Without having seen any pics but taking into account your age and also how much you have come down in bodypart I’d be swayed to say get growing. Slowly creep up calories over a sustained number of weeks and focus on getting strong across your training sessions whilst keeping good form and ensuring you’re getting good sleep and recovery

Thanks Marc I can send pics over to see what you think if you want[/quote]
Yes that’s fine mate, feel free to fire them over on instagram

[Marc]

Pull session and cardio done today. I usually rest the weekend from training, but with me having some rest days from the deload at the start of the week my sessions were adjusted, so my last weights session for the week was today.

Checked in today, had 10 weeks of pushing up bodyweight. Going to be dropping in maintenance phase not let the new bodyweight hold, food stays the same for now anyway as does cardio and steps

[Marc]

Hi mate

Without having seen any pics but taking into account your age and also how much you have come down in bodypart I’d be swayed to say get growing. Slowly creep up calories over a sustained number of weeks and focus on getting strong across your training sessions whilst keeping good form and ensuring you’re getting good sleep and recovery

[Marc]

Rest day for me… woken up by my daughter today at 4:30am because she was excited as we were celebrating her 8th birthday a few days earlier as she was with me. It’s been a busy day, a party for her and all go with keeping her happy but it was all worth it. Feel like a need a rest day after today’s rest day lol but it’s all good to see her happy. Got my new monthly order arrive today from tbjp, supplements and some new clothing goodies that I can’t wait to see!

[Marc]

In for legs today, I hit a de-volume session after a bad nights sleep (Kerry’s snoring lol). Had a decent session once I was there, trained after 1 meal instead of 4 meals because of parental duties.

Session today was;
Adductor
Lying leg curl
Leg extension
Leg press
Split squat
Seated calf raise

Steps today 8k target because no cardio on leg days

[Marc]

Around the 5-6 weeks mark for me is when I take a de-load that seems to be around the time I generally need to take one. Sometimes it can be slightly longer though, but I also go by how I am feeling as to when I take one. The bigger I’ve got the earlier I know I need to take one and I’d rather take one slightly earlier than burying myself further trying to push through. Main thing is be in tune with your body!

[Marc]

4 day de-load done and dusted. Plan of action today is back in the gym today for a push session and cardio 20mins on the stairmaster. Been a busy day for me so far with client work and a few other bits, so cardio wasn’t done fasted like I normally would so instead I will do straight after my weights session. It’s not how I like to do it, but it’s how my day has fallen so needs must today.