[Marc]

Sound advice from everyone here, covered all the key points so this will really help you moving forwards

[Marc]

Very late log for me tonight. Busy day but well worth it, celebrating Christmas whilst I had my daughters today at my parents also with Kerry and my brother. Really enjoyed today with my family and most importantly my children had a great day. Going to sleep feeling very content and grateful for todays memory

[Marc]

What a day lol, last minute Christmas bits for my youngest daughter in a toy shop (great for her lol not for me with her wish list ha), food shopping, parental duties… aside from that usual rehab bits for my shoulder. It’s felt a little achy today but that’s because I’m doing a little more on it to try and get it back to full speed asap.

Going to be celebrating Christmas tomorrow with my daughters a day earlier so looking forward to that

[Marc]

I agree with all the comments above. This is my approach for myself and also for my clients too

[Marc]

Better day with energy today. Had a video call with my shoulder surgeon today, encouraging to push my shoulder that little bit more with rehab and range of motion. Really good to be able to speak to him on his personal number and for him to be checking in on me. I am seeing him next week and weds but it’s great to have his guidance. 1 week on from op today, I’m without the sling, pretty much no pain. For now my focus is the daily rehab to get mobility in my shoulder back asap, there is still some swelling so there is also caution too not to over do it

[Marc]

Hi guys, slow day for me today. Had a solid nights sleep yesterday, the first one since my operation last week. Got client work and some Christmas bits boxed off today but felt really drained today so literally not done much aside from nap and some client work. 1 more meal to go in and then an early night for me

[Marc]

Hi guys, midweek check in today. Visually Kuba is happy with where I am at currently. The plan is to hold this weight for around the next 4 weeks whilst I’m recovering post op before moving into a push up phase for 18 weeks.

The plan has always been to go grow lean. Since being with Kuba I haven’t had a clear with the training, my knee initially and my shoulder hasn’t been right from the very start. To say I’m excited to get back to training and at a level I haven’t trained at in over a year is very very exciting. I can’t wait to be honest! The drive and will to be better is sky high

[Marc]

A day of client work today and mobility on my shoulder. Currently eating the same foods each day as I’m not in the gym currently but I’m absolutely ok with my food plan. For those interested this is;

All food is raw uncooked

Meal 1
100g cream of rice
20 dark choc
100g blueberry
90 Whey isolate

Meal 2
100g Jasmine rice
50g mixed veg
200g low fat steak mince
150 chicken
100g pineapple

Meal 3
100g Jasmine Rice
100g pineapple
50g veg
250g Salmon
150g prawn

Meal 4
100g Jasmine rice
50g mixed veg
100g banana
200g low fat steak mince
150G chicken
100g pineapple

Meal 5
100g cream or rice
10g Nut butter
100g Strawberries
90g Whey isolate

[Marc]

The pull of cardio could potentially be the reason for your appetite diminishing.

Does the bread actually sit well for you? As for lots of people when pushing food high or doesn’t

The sourdough digests well but I think in terms of fullness it fills me up quite easily [/quote]
I’m not someone who has a big appetite, when I had bread it fills me up a lot. This biggest thing what helped me getting more food are, moving and getting some steps between meals, using both tbjp insure / digest max to help with digesting the food, picking foods that are higher in calories and don’t take up much volume, like adding some honey to a meal, pomegranate juice to my intra workout. Biggest point is you still need to keep a level of activity with some cardio and steps to help your appetite otherwise you are eating not moving and feeling full and sick of food

[Marc]

Good phone fell yesterday with Ali Noorani who done my surgery. He’s very happy with how the operation went. He’s advised me to not use the sling and really work on now building up my range of movement in my shoulder as this is what will really help me moving forwards. Feeling really positive and focused with it all and determined the nail this recovery phase.

Been a day of client work, sorting out Christmas gifts (ordering online) short walks and rehab work on shoulder.

[Marc]

Never heard this before to be honest. Potentially it’s genetic if other members of your family experience the same thing. If in doubt get a blood test done to check your markers

[Marc]

Not too much to report today. Slept quite a bit today on and off. I’m in no real pain with my shoulder so that’s definitely a good thing. Hoping I get a better night sleep, been off the last few days with me sleeping upright

[Marc]

Hi all so for anyone who follows me on IG you would have seen my post that I had a pre- planned operation on my shoulder. I won’t go into details but it was a small keyhole op which went well.

Priority is rehab and recovery. My food plan has been adjusted to a daily plan with higher protein than previous plans to aid recovery. Pain is very low so I am pleased about that. I’ll have some time or training planned for 7-10days before going back in to train legs and the side of my body I didn’t have an op on. Mindset is very good, doing what is within my power

[Marc]

Thank you Peter/Clare, where the 2 stone I lose comes from is of no relevance to be honest, same with the meal timing really, I’m just thinking by having a shorter window 7/8 hrs there’s less likelihood of me snacking.

So with your reply If your adherence to the plan can be maintained this will be ok. The main benefit here is actually tracking food for consistency/ when to make adjustments so that’s definitely going to beneficial. There’s also no set rules so if you decide to spread your meals over more meals further down the line you can do so

[Marc]

Hi guys

No training for me today, I had an appointment in london this morning which lasted the day and which travel no training. Definitely tired, but early night on the cards today