[Marc]

Agree with both of the replies from the team as a starting point, unless you do in fact make a big order from tbjp

[Marc]

Rest day for me today. Got my mobility work done throughout the day and also steps, which seem to be racking up pretty easily. Usual target it 8k on days without cardio and 6k steps with cardio. I’m at 10.5k plus with steps since I’ve been away lol need to slow down before start dropping weight ha. Last meal of the day has gone in now, deffo not far from bed today.

[Marc]

The guys have all gave some really good input on flavours / taste. I’d deffo go with the flavours that stand out to you the most, I genuinely think you will be fine.

[Marc]

Up early doors, client work ticked off and morning walk. Did a morning legs session today, which meant time chilling by the pool, I’m terrible when it comes to swimming lol so chilling it was me. It’s been a nice day all round. Views here at the hotel is so so nice.

My session today was;
Lying leg curl x2 sets
Leg ext x2 sets
Leg press horizontal x2 sets
Db split squat x1 set
Adductor x2 sets
Leg press calf raise toe press x2 sets

[Marc]

Hi Simon

Have recently just had an operation myself I held at maintenance calories whilst I was recovering. The first few weeks when I went back to training I remained at maintenance calories in time. Hunger of course picked up when I started to train again as I was expending more energy but it helped me in the sense of getting back into routine and hold good body composition until my injured starting to improve further it was then at that point my calories went up into a surplus. I hope this helps

[Marc]

Really chilled day today by the pool with Kerry. The hotel where we are staying are very accommodating so they have helped make sure we have our meals to follow our usual food plan. Also have a whole suitcase of supps, cream of rice, cereal etc so it’s easy to stay on plan whilst having some downtime. Win all round. I trained push today at the hotel gym, happy with house the session went. Usual workout;

Cable Y raise
Pec deck
Inc press
Neutral grip cable chest press
Scapula push ups – part of shoulder rehab
Cable bicep curl facing in
Cross body triceps ext
D handle triceps pushdown

[Marc]

Great work bud with getting markers improved. I agree with Clare’s suggestion, however I would keep krill oil in and unless you are vegan I’d removed oh mega v and replace this with oh mega Pharma pro instead.

Post workout a rice based carb such as cream of rice or a rice based cereal would be good for carb content / whilst being easily digested.

I would argue that if you are getting a good amount of micronutrients from fruit and veg each day then taking the multivitamin supplement is not a must.

Depending on where your nutrition is your intra workout carbs could be higher, but this will depends on your current goals. If money allows you could also add mps max half way through your training as the benefit from this over EAA is that you will also get a serving a protein

[Marc]

Pretty much a full day of travel today, but arrived on holiday with kerry. Away for 10 nights, re-charge and also celebrating being together for 4 years.

Client check ins ticked off in between. Hunger is definitely up, but I’ve been awake from really early this morning and steps are higher so it’s to be expected.

[Marc]

Going to run sustaject 250 and Decca 300 for my cycle, and maybe some Debol 15mg Metandignone (but not to keen on doing orals) how much sustaject should I run with the decca? Last time my dick stopped working so the next time round I just ran 3m a week sustaject on its own for 12 weeks at 3 jabs a week.

I feel like this has already been answered on this question and also another time it’s been asked in a different section on the site

[Marc]

Last rest day of the weekend. Been a busy day today, me and Kerry are going away on holiday tomorrow and being the last minute people we are lol it’s been all systems going getting packed / whilst keeping my youngest daughter entertained.

We will be on holiday but it’s business as usual, just away from home. This is both of our last push ups before prep and likely the last holiday we will have abroad before we head into prep. Looking forward to the break away, but equally everyday will be executed with precision to ensure we keep moving forwards.

[Marc]

I Agree with Nathan. Getting peeled will come from planning your prep timeline well to ensure you are in true stage condition. Training a bodypart more won’t directly get you more peeled, your calorie deficit, expenditure etc will get you peeled

[Marc]

Rest day today. Check in pics and info sent to Kuba this morning. Business as usual rinse and repeat, average bodyweight up by 1.3kg this week so things are moving along well. A day with my youngest today always nice

[Marc]

Having an arm day as this is a bodypart you want to bring up would be ok. This shouldn’t take lots of time to get completed, almost like an active rest day for you so recovery shouldn’t be impacted here. Be sure to consider exercises that target all areas of your arms for overall development so you may alter exercises on your arm day in comparison to what you would do in your push or pull sessions

[Marc]

Big session on legs ticked off today. Every single lift progressed across the whole workout. Definitely felt like today was redemption after not taking that extra rep on Tuesday on the Cybex squat press. Although this was a different leg session today the mindset of pushing harder was there and it worked. Hunger is high, my average bodyweight is up but hunger is right up there. Exactly what I want in week 1 of this push phase gives me runway to creep up as and when needed with appetite in a good spot.

Also had a chiropractor appointment today which was really good

[Marc]

I agree with the comments what the team have said. Have a pull back now, re-set and get your body feeling a little fresher. Would be great to see some pictures on how you are looking also.

How many days do you train a week? How much cardio do you do? Do you have a daily step target? Do you have training day and non training day calories/ what does that look like?