[Marc]

Incredible progress, really well done. You’ve been given great advice here. Keep us posted through the process

[Marc]

Last session of the week for me, lower + 1 arm exercise. Went into todays session not quite at 100% think it’s the change in weather but the motivation to train was very much there. Decided to not use my log book today and instead of chasing set weight from last week go with weights that felt good today and still challenged me. It might not be everyone’s approach but for me it works to make sure I don’t dig myself a whole. Very productive session all round, so I’m glad I got the work done !!

[Marc]

I fully agree with comments from Clare and Allison here, they have explained it really well

[Marc]

Solid upper session ticked off this afternoon. Continuing to focus on form over weight and work with my shoulder and I’m seeing a nice return in fullness. Aside from training, I filmed part 2 of my exercise library for my coaching clients alongside my training partner – so it’s definitely been a productive day

[Marc]

Thanks for the amazing answers everyone, im looking to gain about 1-1.5 kg per month, that sound good?

That’s a sensible amount but aside from weight also go by your body composition in case any adjustments need to be made based of your look or how your digestion is

[Marc]

Usual Wednesday rest day for me. Had a physio appointment this morning working the usual on my shoulder but also had some ultrasound and shockwave on my foot. I had said about it the other pain I was getting some pain, I still feel it with pressing movements will legs so trying to keep that pain away. Already it feels better after today’s treatment so I’ll keep monitoring that.

Rest of my day client check ins, haircut, steps and planning for a filming day tomorrow for part 2 of my client video exercise library

[Marc]

My approach is to remove cardio as the whole point of a deload is to get fresh and reset your body. Steps I keep in, but reduce the amount. For example if I had a target of 12k steps I’d reduce this down to 8k.

[Marc]

Looking forward to seeing the progress man, big year ahead

Thank you man, appreciate the message

[Marc]

Really good lower session today and 1 triceps exercise. Definitely felt like the rest days last week really helped has really helped and pushed really good numbers across my session today. Goes to show the importance of working with your body.

My session today was;

Single arm push down : 3 sets 12-20 reps ( 2 sets on strong arm 3 sets on weaker arm )
Single leg hamstring curl : 2 sets of 8-12 reps, 1 set of 12-15 reps.
Leg extensions : 2 sets of 8-10,12-15 reps
Nytram leg press: 2 sets of 12-15 2 second pause in stretch each rep
Pendulum squat: 1 set of 10-12 3 second eccentric 2 count in stretch
seated hamstring curl : 1 sets of 8-12 reps, 1 sets of 12-15 reps.
Single leg press : 1 sets of 12-20 reps using
Calf press: 3 sets of 10-20 reps

[Marc]

So your food choices do look good. You have a nice mix of protein, fats and carbs in addition to micronutrients from veggies and fruit.

If it was me I’d personally at this point look to see if I 5th meal could be added in or snack the splits up the sheer volume of food you are eating, for example 500g potato. A 5th meal would help to reduce so much volume in one meal.

I do find a rest day and training day food plan further aid growing leaner and also because energy demands / requirements on a rest day are generally lower.

So my thoughts would be to add an additional meal or snack, introduce a rest day food plan. Lower direct fats from current food set up here to say 50g and on rest day lower carbs (from current set up) and bump fats a little higher than the 50g rough benchmark that I mentioned

[Marc]

Unusual rest day for me today on a Monday, following me training over the weekend. Today will mainly be spent on client programming and consult calls, alongside the usual food prep, daily steps of 11k and also some posing practice. Kerry is back from Spain later today, after placing 3rd in the bikini pro show so I’m looking forward to speaking to her about that and her thoughts post show

[Marc]

I agree with the comments here. Up your direct protein evenly across meals, maybe add something on your intra workout drink via MPS max. Get a variety of protein sources, lean meats chicken, turkey, lean beef mince, salmon, eggs, yoghurt and you will good to go bud

[Marc]

Second session of the weekend and it was upper today which is now my first session of next week (usually it’s on Monday).

I had a really good session, push dominant with one back exercise.

Aside from training, I went shopping with my youngest daughter to get her a few things. Also been speaking with kerry as she competes shortly in Spain. She’s looking really really good, im praying today she will go one better than last week and place 1st and qualify for next years Olympia

[Marc]

Have you looked at your recovery- sleep and nutrition? I don’t think the training split is the problem, look at your volume and your calories is this enough to support. Nail that and the training will take care of itself

[Marc]

Back in the gym today. De-volume leg session and it felt good to be training again. Rest of the day was a little out of sync I had my daughter and some family bits cropped up so here posting later than usual. Off to bed now, tomorrow back in for upper, already looking forward to it