[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?

[Marc]

Hi guys, so rest day for me today and also check in day. Pics and data sent over to Kuba and feedback is in. We are now taking a step forwards with an increase in calories (I don’t ask for my set amount / breakdown) I’m in robot mode where I simply follow the plan.

Bodyweight up by 0.5kg this last week, currently at 125.5kg with 11 weeks left in this push up. If I was to gain roughly 0.5kg with the time remaining this would be 5.5kg total and would see me land at 131kg which I’m positive would be the leanest 131kg I’ve been.

The goal anyway is to tick off 130kg but not get sloppy, so I’m here for this increase and looking forward to see how things unfold in the time remaining.

[Marc]

This to me looks like a lot of different workouts going on over your training plan, almost like you are torn between either an upper or lower split or push, pull legs. Granted you are taking rest days in between sessions but it looks to me that you should commit to one particular split and progress that instead of this current split going on. This of course is just my opinion but with the exercises you have covered across sessions I don’t think there’s a need to have these two different rotations

[Marc]

Last session of the week done and dusted. Leg session with Karlton and it was a good one. Reset a few my lifts today with load but still trained to failure no reps in reverse.

A change today for me with taking out the Cybex pin loaded singe leg leg press and replaced it with the gym Leco hip leg press single leg. For me this hits my quads so good, so now the gym I do my Friday leg session at now has this leg press it made sense for me to do single leg as I feel like I connect better with my quads. So now that’s two of my leg sessions that I’m using the gym Leco leg press, one session bilaterally and the other session unilaterally.

[Marc]

Now could be a good time to take a reset and head into a cut. Your body composition is bad but you have pushed up for a bit of time now. Get leaner, reset and then push up from a leaner start point

Sorry Alex this is a typo from my part, your body composition *isn’t bad

[Marc]

Be patient with your push up of calories, hunger will be high but don’t rush increasing calories as this will help to keep you more insulin sensitive. Clare nailed it with additional advice so take that into account also

[Marc]

Hi guys

Hope everyone is all good.

Well it seems like my log hasn’t liked me lol I’ve been unable to post my logs for what seems like forever.

Quick update of what’s been happening;

– Back from holiday a few weeks ago
– Had a few days rest last week as my body was in need of some rest
– I am re-setting my lifts across my sessions so that I’m not burying myself post rest days (but also not trainings with reps in reverse, I don’t like training that way)
– bodyweight is around the 125/126kg mark with the best body composition I’ve had at this weight weight with good appetite
– daily steps 8k on days with no cardio, 6k steps on days with cardio (cardio 3 days x 20mins on the recumbent bike)
– continuing to rehab shoulder build back up upper body training

… in a nutshell that’s where I’m at. From here now my log likes me again I’ll keep you updated daily on what’s going on my end

[Marc]

Now could be a good time to take a reset and head into a cut. Your body composition is bad but you have pushed up for a bit of time now. Get leaner, reset and then push up from a leaner start point

[Marc]

So I’ve started the push about a little over 6 months. I do feel a little heavy and have so for the last 2 weeks time in which I have sat at the same weight. As I’ve mentioned the apetite and digestion is still decent but I’m not looking to mindlessly keep pushing if it would be counter productive.

[Marc]

I’ve heard people take 50 before but even that is very high. Personally 25 should be the start dose and if need add half of the 25 tablet to take it to 37.5. Get in shape from expenditure, lowering food and giving yourself enough time and not taking these high doses.

[Marc]

I agree with the guys. It’s of course your choice but I’d be putting more emphasis on training, nutrition and recovery as I think you can get some good results from that whilst looking after your health

[Marc]

Lots of feedback here from the team I agree with. If this has not been rectified yet, I’d be asking for a phone call to discuss the changes to your training plan / the reasons for it and to go over a timeline for your off season and what he expects for your rate of gain. It sounds like you know the direction you should be moving in which I do agree with. So I’d voice this, listen to the feedback from your coach and see if you can find a way to get through this together. If not I’d be taking the next steps moving on as ultimately this is your journey and progress is important

[Marc]

I agree with the comments above, increase food and Lower output. You’ll likely find if you only increase cals by 200 you may still drop weight so as the team says go a little higher here. You will be hungry so be mindful not to keep adding food when you start to see your bodyweight trending up, be patient