[Marc]

For what your bodyweight is currently your protein is on the low side, I’d be looking to bump this up from your direct protein sources

[Marc]

I take both dream sleep and magnesium and this personally really helps my sleep. In terms of digest pharma pro this is great for breaking down fats, carbs and protein. If carbs are high I would absolutely be using insure as a gda. Vitamin c will help with supporting your immune system and acts as an antioxidant so would be a good staple to have year round

[Marc]

Check in day, my Bodyweight is up 0.2kg on last week and appetite has definitely picked up so that’s a good thing still with my weight holding around 128kg. No changes this week to my food plan. Cardio is now changing from this week coming, instead of 20 mins on the recumbent bike I’ll be moving to 20 mins on the stairs. 8 mins of that will be intervals and the other 12 mins steady state. This is to help build up cardio vascular fitness and of course this will help blood pressure too. No doubt the first few times doing this I will know about it lol but I think it’s a good move for the two points I said before. Rest day today, got my youngest daughter this weekend, so it’s family time

[Marc]

I agree with the others, I dont think its overkill at all.

However it depends on the total set up. If you are finding your getting enough carbs and fats and still need more kcal then more protein is a good thing and IMO beneficial for what we are trying to do to a certain point.

Just make sure you dont neglect the other macros in trying to get very high protein levels – goal depending of course as this can vary based on if you are growing or dieting

This is my viewpoint also. Personally I find a high protein diet aids better with growth and recovery and helps with feeling fuller from meals

[Marc]

Last session of the week today, and oh it was a good one. Felt tired going into today’s session, not from lack of sleep brudz that’s been good but more so bodyweight being heavier. Switched off my feelings and got after it.

Switched todays workout up slightly;

Adductor x2
Seated ham curl x2
*Leg ext x 2
Squat press x1
Hip press single leg x2
Standing leg curl x2
Standing calf raise x2

*last set double rest pause

The change today was changing the order between seated ham curl and standing leg curl. I find it harder to progress seated ham curl, so whilst I was fresher I wanted to see how going through seated knee flexion earlier in the session felt. I’ll run this change by Kuba to see his thoughts, but for today this is what I went with and it felt good in this order. All exercises were progressed and even hit a pb on squat press too with both weight and form. Solid end to my training week.

[Marc]

Is there a reason why you don’t have carbs in meal 1? I’d initially look to add some carbs in meal 1. You can get some fruit added in meal 2 and meal 3 also.

[Marc]

Hi guys, my day was switched up back to front today… client work first blocked, then I trained pull after 1meal and did my cardio, haircut, then off to a physio appointment 1hr30 away from me, kerry drove so second work block completed then. Really good physio sessions today, started working a physio a few weeks ago and seeing positive signs to get me fully back to 100% not just with my shoulder but looking at areas of my body also like core stability etc. appetite is deffo up today lol which is a nice spot to be in

[Marc]

Really pleased to read this. It’s great to know you have found your fire again and have goals in mind. I think the key for now is continue to enjoy your bodybuilding in all areas and continue to build up your routine. This consistency will help you a lot with making progress and keep you moving forward

[Marc]

Usual weds rest day for me. That meant mid week check in. Visuals Kuba is happy with and so am I. Leanest I’ve been at this bodyweight. I had a sports massage today, 8k steps ticked off, client work and bits around the house. Rest day but busy one, decent day all round really

[Marc]

Looking at your workouts your set up for both sessions look good. You can potentially add some trap work in before biceps. Which part of you struggling with, is it the initial transition in training rotation? If so give this some time

[Marc]

First leg session of the week in the bag. These sessions are stepping up in intensity and equally with me getting heavier I can feel the difference in recovery between sets. Strength is up on the up, something I noticed with some of my sets today I ended up being in higher rep ranges, like a 10-12 rep range on hip leg press I was getting over 15 reps with a few reps spot. So next week I have to increase the weight so I can stay closer to my rep range and fail from muscular failure and not gassing out like some of my sets today

[Marc]

When you had the result back did the company offer you the option to speak with a clinician to review your results? Do you have previous results you can compare? Best to get this reviewed from a medical professional

[Marc]

First session of the week, push ticked off. Did the session unilaterally based on advice from physio as he wants to see a bit more movement from the shoulder I had my operation on, so working with a lighter load for a few weeks here.

I had a really good session, that extra food going in now is really helping to fuel my sessions. Bodyweight is just shy of 128kg and I can say confidently this is the best I’ve looked at this weight so I’m in a good spot here.

[Marc]

Agreed protein will only drop from trace calories, but direct protein remains the same throughout

[Marc]

Some client work / new starter plans today… went out for an off plan meal with kerry this evening. Definitely starting to feel the push up this off season now, existing at a heavier bodyweight is definitely tiring day to day, but this is part of the process now to make the necessary improvements for this season.