[Marc]

Appetite being high is definitely good thing as it will keep your body in a responsive state. With the drop in bodyweight, agree fully with Kuba to bump the calories. Should see you start to trend upwards, if not assess and take a small increase again. Keep us posted how you get on

[Marc]

In for a physio session today on my shoulder. Shockwave, electrical therapy and electrodes. I find this very helpful to help keep my shoulder a little more mobile. Due to travel to Kerry’s shows I had missed these treatments but I’ll be back on them regularly as it also helps to keep inflammation down in my shoulder which is really important as I need to keep shoulder joint capsule happy so it doesn’t get so inflamed. Rest again today. Plan will be back to training tomorrow providing I get a better night sleep as it’s been shocking this week

[Marc]

Hi bud

I agree with the team here. You can continue to build from here but be patient with those steady gains. Lean into us for advice if you get stuck or need support with how to approach this

[Marc]

Check in pics taken today for Kuba, ahead of check in tomorrow. Bodyweight has dropped off the last few days since being back in the uk which will be from dropping inflammation and no longer travelling. Body still feels heavy but hopefully one more good sleep and I’ll be pretty much good to go with getting back to training

[Marc]

Thanks both, really helpful. My long term goal is definitely to pack a bunch of size on but I was getting concerned by how unfit I’d become in the last year. Running is certainly the most enjoyable cardio for me so be nice to keep it up but not if it will have too much detriment on my leg gains. I’m still very small in terms of size and currently in my first ever diet phase so shouldn’t be too difficult for me over the next 6 months. Plan is to push do a 30lb push from the new year and I will adjust calories accordingly to support both and scale back on the running if needs be

You can still improve fitness through doing forms, such as HIIT in shorter bouts to help fitness, or interval training is what I do during off season. 10 mins on stairmaster 1min on a higher level, 1 min on a Lower level and then 5 mins after steady state. Do that 3 times a week was great for my fitness levels as well as heart health

[Marc]

No training for me today, still giving my body a slight reset after travel and trying to get back on top of sleep after some crap sleep recently. A day mainly of client work / consult calls – so it has been productive. Also took kerry to the airport this morning as she will be competing in Spain, her 3rd show in 3 weeks, got to rate her going after her goals and rightly so after two 2nd place finishes

[Marc]

Steps aren’t taxing on the body mate, so I would advise just spreading your steps out throughout the day and you will be absolutely fine

[Marc]

Hi guys

So a late one getting back home from Budapest yesterday. The flight back home was delayed so it meant didn’t arrive home until after 1am. Day mainly spent getting client check ins completed and updates to plans.Deffo looking forward to getting a good nights sleep tonight

[Marc]

I’d suggest splitting your protein feedings up every 2.5 – 3 hours. I assume you don’t eat a meal every 4-6 hours? Get some protein in with your meals or even use MPS max during your training session to get an extra serving of protein

[Marc]

Last session out here in Budapest. Hit an upper session push dominant with one back exercise.
Another good session and I great way to start my training week. Kerry placed second out in Budapest, two back to back weekend shows placing second, so that bitter sweet. Currently at the airport now, heading back to the U.K. so it’s all go.

[Marc]

Brace through your core not your lat bud and similar to what Jordan has said you don’t need to overthink the scap. Lock in, and focus on your back, glutes / ham

[Marc]

Show day number 5 for kerry today. A few hours away from competing at fitparade in Hungary. Hopefully today is the day she goes one step further and places 1st.

Been a busy day for me lol here there and everywhere carrying bags etc to make sure kerry is chilled and it’s all good.

6th place finish today for my masters over 40s client at the PCA British finals in only his second ever show out of 15 people so a good result that.

[Marc]

Another training day out here in Budapest and another gym. Today headed to flex gym as a lot of athletes have been saying it’s a good gym. Wow, really old school vibes, 5 floors of equipment, original pieces of kit Arnold trained with, soooo many pros from the golden era have visited the gym along with people from Hollywood, it’s actually crazy how much history was in that gym.

Great atmosphere and honestly such a good workout. I trained legs and it did not disappoint.

Aside from that I had a client compete in PCA masters bikini she placed 6th. I have a male bodybuilder competing in masters over 40s tomorrow so been checking in on them both all day. Kerry is now one day out from her show, I’m really praying tomorrow is the day she secures her Olympia qualification for 2025. Once again Meg has nailed her look !!!

[Marc]

I Agree with all the comments above here from the team. I’d just add keeping a baseline level of daily steps will really help too, have you been tracking your daily steps and if so where are they generally on average?

[Marc]

So it’s a rest day for me. Client work / check ins and finally adjustments for peak week for 2 clients I have competing this weekend at the PCA finals. I had a Thai massage today, second one out here and I can’t believe how much it’s helping to free up my body. I’m used to sports massage, but this seems to really be helping me be that little bit more mobile so it’s a win.

Athlete registration this evening for Kerry so I will be going along with her to that later on. Going to post up some pics from my check in today to Instagram. Kuba is really happy with my progress and to be fair he doesn’t give out comments lightly which is the way I prefer so I’ll take that.