[Marc]

Hi mate

Push

Pull

Rest

Arms

Legs

Rest

You don’t need to worry about the crossover then

I agree. If arms is a lagging bodypart some isolation exercises at the end of push and pull can be included, but select volume that you can recover from. Give it a go, see how you get on

[Marc]

Check in today, bodyweight is up 2kg on Average this last week. Big jump up in bodyweight from last weeks food increase but not changes at all in body composition which Kuba was pleased about. Things are moving in the right direction, and we are looking at extending this push up phase but will continue to monitor this alongside different variables like performance, digestion, body composition etc. that’s the thing with timelines they are there as a guide but can be adapted as and when needed.

Rest day for me today, haircut, food shop and client work.

[Marc]

Can I ask do you count your steps, If so where are your daily steps landing each day at the moment? What is your current recovery like with cardio daily at 40mins and 1840 calories. Do you follow a rest day and training day food plan?

Hey Marc thanks for the reply.

I normally get about 6-7k steps a day.

My recovery is like a 6/10 for my legs, I just had to lower the volume a little, but for my upper body it’s in a good place.

I don’t currently follow a separate rest day and training day food plan. I just eat the same thing everyday. Would you recommend having a lower calorie rest day?[/quote]

Ok so here i would be thinking about adjusting steps as the first change here. Your food is already pretty low so depending how well you can manage your deficit in terms of cravings and adherence the second change could be having a rest day food plan to further increase your deficit.

Recovery will be longer for legs with you doing cardio everyday at 40 mins. You could actually be holding fatigue from your legs being inflamed from cardio / leg day training. You could trial pulling cardio out on legs day to aid recovery [/quote]

Aah okay I’ve added in a daily walk from today and will monitor weight this week and if I still hold 90 I’ll start adjusting my rest day food.

I actually didn’t end up doing my cardio after my leg day today because I ended up finishing my session just when the gym closed. I’ll also try lowering leg day cardio. 😁[/quote]

I’d imagine no cardio on leg day you will drop of some fatigue and inflammation which will serve you better in this cut phase. Keep us posted [/quote]

Will do, thanks for all the advice.😁

Still holding at 90.5 but I’m sure it’ll drop in a couple days.[/quote]
Monitor it. If it still stalls, depending how long you have been dieting for or whether you have had clean refeeds or not a little bump up in calories for a day or two could be what’s need to help get things moving before heading back to your current baseline diet

[Marc]

Really really good leg session today. I beat all numbers across my lifts compared to last week. Definitely feeling stronger this week, that increase in calories is certainly helping to fuel my sessions. Don’t get me wrong I’m noticing that I’m feeling heavier, but performance today felt great. Key now is to string more sessions together like this week by week and I’ll be very happy. Looking forward to sleeping already lol I left it all in the gym

[Marc]

Pull session in the bag today… still no ground breaking loads with building back up post op, but slowly but surely it’s coming together. A few in person posing clients today which I really enjoyed, helping bodybuilders to improve their poses and stage presence.

[Marc]

It could be overall fatigued too. When was the last time you ran a devolume?

This would be my initial thoughts. How many days a week do you train / what is your split. How much cardio / steps are you doing?[/quote]

Currently running Push, legs, pull, rest repeat. 15 steps a day and 20 mins cardio on training days. Current cals 2500 on training days and 2050 on NTD.

[/quote]
In my opinion 3 training days in a row is a tough ask from a recovery standpoint. Perhaps if your routine allows train two days on and then one day off then repeat. You may well need some rest to drop off inflammation and fatigue.

[Marc]

It could be overall fatigued too. When was the last time you ran a devolume?

This would be my initial thoughts. How many days a week do you train / what is your split. How much cardio / steps are you doing?

[Marc]

Rest day for me today. Mid week check in, Kuba is happy with the visuals. Bodyweight is trending up and fullness is coming through whilst holding good body comp. My bodyweight this morning was 127.6kg, so by the weekend when I check in next I will see where my average bodyweight is at and let you all know. It’s been a busy day of client work, in person posing sessions, and getting a few admin jobs done which needed to be. Sleep has improved the recently which is really helping me with being more productive all round

[Marc]

Can I ask do you count your steps, If so where are your daily steps landing each day at the moment? What is your current recovery like with cardio daily at 40mins and 1840 calories. Do you follow a rest day and training day food plan?

Hey Marc thanks for the reply.

I normally get about 6-7k steps a day.

My recovery is like a 6/10 for my legs, I just had to lower the volume a little, but for my upper body it’s in a good place.

I don’t currently follow a separate rest day and training day food plan. I just eat the same thing everyday. Would you recommend having a lower calorie rest day?[/quote]

Ok so here i would be thinking about adjusting steps as the first change here. Your food is already pretty low so depending how well you can manage your deficit in terms of cravings and adherence the second change could be having a rest day food plan to further increase your deficit.

Recovery will be longer for legs with you doing cardio everyday at 40 mins. You could actually be holding fatigue from your legs being inflamed from cardio / leg day training. You could trial pulling cardio out on legs day to aid recovery [/quote]

Aah okay I’ve added in a daily walk from today and will monitor weight this week and if I still hold 90 I’ll start adjusting my rest day food.

I actually didn’t end up doing my cardio after my leg day today because I ended up finishing my session just when the gym closed. I’ll also try lowering leg day cardio. 😁[/quote]
I’d imagine no cardio on leg day you will drop of some fatigue and inflammation which will serve you better in this cut phase. Keep us posted

[Marc]

Big leg session ticked off this late afternoon. Starting to notice that I’m feeling that bit heavier now and appetite is not raging either, in fact the lower back pumps have started a bit today so I’m making sure I’m staying active getting some steps in between meals.

Progressed lifts from last week. This session last week was a de-volume session, so today was nice to be back to full volume and it deffo pushed me having all my sets back in. Happy with how the session went, deffo feel knackered now. Shower, post workout and then that’s me off to bed

[Marc]

How many meals are you eating a day / what are your meals? How much movement are you doing a day steps / cardio

[Marc]

Physio session early this morning, so I ended up training solo at that gym as it made sense to train, have my session and then have the day to recoup after.

All my usual exercises for push,
Single arm cable y raise
Pec Deck
Incline machine press
Neutral grip chest press
Seated dips
D handle bicep curl
Single arm cross body triceps ext
D handle overhand pushdown

Decent session, not back up to 100% with weight yet with my shoulder so continuing to work with my body on this. Deffo noticed the extra fullness training today with that bump in food the last few days

[Marc]

Can I ask do you count your steps, If so where are your daily steps landing each day at the moment? What is your current recovery like with cardio daily at 40mins and 1840 calories. Do you follow a rest day and training day food plan?

Hey Marc thanks for the reply.

I normally get about 6-7k steps a day.

My recovery is like a 6/10 for my legs, I just had to lower the volume a little, but for my upper body it’s in a good place.

I don’t currently follow a separate rest day and training day food plan. I just eat the same thing everyday. Would you recommend having a lower calorie rest day?[/quote]
Ok so here i would be thinking about adjusting steps as the first change here. Your food is already pretty low so depending how well you can manage your deficit in terms of cravings and adherence the second change could be having a rest day food plan to further increase your deficit.

Recovery will be longer for legs with you doing cardio everyday at 40 mins. You could actually be holding fatigue from your legs being inflamed from cardio / leg day training. You could trial pulling cardio out on legs day to aid recovery

[Marc]

Last rest today, before back at it tomorrow. 20mins fasted cardio done this morning along with abs and some mobility. Little shopping trip today with my youngest daughter and Kerry. Going to have an off plan meal this evening, thinking probs sushi and deffo an early night my little one has worn me out this weekend lol

[Marc]

Can I ask do you count your steps, If so where are your daily steps landing each day at the moment? What is your current recovery like with cardio daily at 40mins and 1840 calories. Do you follow a rest day and training day food plan?