[Marc]

Have looked on there and all are different

I agree with Clare. This is what 40g protein comes up with, but again if you chose to use this one or not be consistent

[Marc]

Check in feedback from Kuba today. Happy with the progress made in this mini cut. I think all things considered with bad knee and some shoulder restrictions made some solid progress in this first push up and can see this post mini cut. Had a chat with Kuba in person as I went over with Kerry to see Meg today at their house as it’s Kerry’s peak week for her show next weekend.

Now heading into a surplus but we will be patient with it. Feel like lots of data has been gathered for next year with prep which is crucial and exciting at the same time knowing the direction things will move in.

Bodybuilding… the Olympia! Some surprising results with winners but this is bodybuilding and on any given day anyone can win which makes it more exciting. The goal remains for me to be on that olympia stage next year competing

[Marc]

How much cooked chicken breast is 40g protein

Put it into myfitness pal and it will tell you the amount. Of course It’s based on how you cook it so I’d input it and see the options there with how you cook it

[Marc]

Usual weekend rest day today. Woke up this morning and I am another 0.8kg down from yesterday my body is so revved up now and responsive it’s crazy and this is with me not having a step target and food being increased yesterday. Since Sunday I have dropped 3.1kg I’m pretty sure with my check in that I sent over for feedback tomorrow some extra calories will be on the cards to slow down this rate of loss as I’m not heading back into a surplus as of yesterday

[Marc]

You can always try the nair/veet version that is intended for sensitive skin – that works well for those that have reacted badly to the standard version

This is what I use for my skin the sensitive one and works a treat. Quick and easy and no bumps from it like if I used a razor. Try a small area of your body first to see how your skin takes to it and then go from there

[Marc]

Hey Marc, can you post your updated meal plan? I’ve seen that you’ve changed it several times since the last time you’ve posted it

thanks

Hi Rick

Yeah sure, my mini cut has ended today (updates on why in my log from today)

My new food plan is;

* Training day nutrition

Meal 1 7:30
75g cor
10g dark choc
100g blueberry
80g Whey iso pro

Meal 2 9:30
100g Jasmine rice
50g mixed veg
275g chicken
100g pineapple

Meal 3 pre meal 12:00
125g Jasmine Rice
225g chicken
100g banana

Intra
20g performance fuel
30g sustain
20g mps max
5g creatine
5g glutamine

Meal 4 : 1600
75g whey iso pro
100g rice based cereal 100g berries

Meal 5: 1800
75g Jasmine rice
50g mixed veg
250g chicken

*Rest day nutrition

Meal 1 8:00
75g cream of rice
10g dark choc
100g blueberry
80 Whey isolate

Meal 2 10:30
100g Jasmine rice
50g mixed veg
275g low fat steak mince
100g pineapple

Meal 3 1300
75g Jasmine Rice
100g pineapple
50g veg
250g wild Salmon
100g prawn

Meal 4 1800
75g Jasmine rice
50g mixed veg
100g banana
275g low fat steak mince
100g pineapple

Meal 5 20:30
75g cream or rice
10g Nut butter
100g Strawberries
80g Whey isolate

[Marc]

Another 0.3kg weight drop overnight. My weight on sunday was 123.7kg and today it was 121.4kg. This is with no cardio, reduced steps because of my knee.

Kuba asked for some pics today and I sent it over to him and he’s called it a wrap on this mini cut. So no more dieting, from today food has been increased (to what I’m not sure as don’t ask calories / macros breakdown) so heading back into a surplus now.

In 10weeks I have dropped 9.4kg. I’m sure I’ve done no more than 8 cardio sessions at 20mins and steps did not go above 12k. This is definitely a surprise at my rate of loss and how much my body responded considering there’s more tools we could have used but wasn’t necessary for this mini cut.

All valuable data and very useful to help with next years prep. Kuba had said with how my body was responsive here had I been in a prep we would have taken a weeks diet break in a surplus before continuing to get leaner.

By now means am I stage ready, but I can confidently say had I been in prep I would have been heavier than my last stage weight which was around 110kg I believe. Big difference, but another push up to come and again growing leaner.

[Marc]

I think providing you have times when you back off from high amounts of food then I can’t see it being detrimental long term. But as everyone has said. Ensure there’s nothing out the norm that caused the pain food wise. Stick to what digests best. Go for little walks between meals if possible and digest pro by tbjp is incredible when hearing high amounts of food

X2 and also tbjp in-sure is great for higher carbs. A training day food plan and rest day would be helpful too and your Lower carbs on your rest days

[Marc]

Back in the gym after Tues off due to my knee and yesterday being my usual rest day. Pull session today, another solid session. I was itching to get back in the gym today, really enjoying my training so deffo frustrating not been able to get after it with legs this week.

Hunger has deffo picked up, scale weight from Sunday to today is down 2kg my body is definitely dropping at a rate now. 1 more meal to go then it’s bed for me. Since the clocks changed at the weekend i keep waking up early so I need to make sure I get to sleep earlier

[Marc]

I would not drop to pro/fat -I would simply make sure I was sat at maintain kcal until I could train properly again in both areas – MM and weights

I dont think either peptides will help bone issues TBH

I agree with this. Keep carbs in and stay at maintenance calories, or even a slight surplus. You want those calories for recovery.

I also don’t think those peptides would be useful for healing bone.

[/quote]
Agree with this a slight surplus could be to your advantage here for aiding recovery

[Marc]

Hi guys
Usual weds rest day for me. I was on the road from 5am as I had an appointment in london this morning so it’s been a busy day of travel alongside getting client work in.

Had a call with Kuba today, my body is really responsive at the moment. Since Sunday to today I am 0.9kg down, this is with no cardio and no direct steps just where they land because of my knee still being a little inflamed. I’m on track for the rest of this week and next week to get this mini cut finished so I’m excited to see where I finish and also plan with Kuba where how we then take more positives moving forwards to progress my physique

[Marc]

I think the guys have made really valid points here with their replies. It sounds like you have experience training which is great albeit you have taken a break from training. You’ve tried both upper / lower and PPL. I will flip it back to you, there’s no right or wrong answer here on which one you choose.

How many days can you dedicate to the gym and be able to adhere to each week?

Is there a training split that jumps out at you that you would like to do?

Honestly I can dedicate 7 days but I know it isn’t realistic from not only a fatigue standpoint as well as recovery/life in general. So yes based on my experience with a client getting back in the swing of things an upper lower may be a starting point and that’s how I see it.

To be frank I didn’t expect so much help from the forums and I’m very grateful for it.

For what jumps out at me is to get the foundation back and build up from there. Will definitely track my progress going forward! [/quote]We are here to help and support bud. You hit the nail on the head, get the foundations in place and then build on that making any adjustments as and when needed to support your progress. As always we will be on hand should you need any further support

[Marc]

No training today went with resting knee to give it a chance for it to be good for me to do some training with legs on Friday. Been a day of client work and trying to get some bits sorted in the house.

Check in pics taken today ahead of tomorrows mid week check in. New low in this mini cut today which is no surprise with how I was feeling flat yesterday when training push. Weight this morning was 122.8kg and hunger is a lot more noticeable now

[Marc]

I think the guys have made really valid points here with their replies. It sounds like you have experience training which is great albeit you have taken a break from training. You’ve tried both upper / lower and PPL. I will flip it back to you, there’s no right or wrong answer here on which one you choose.

How many days can you dedicate to the gym and be able to adhere to each week?

Is there a training split that jumps out at you that you would like to do?

[Marc]

Unplanned deep tissue massage today, my knee deffo feels off so wanted to try and get some work done it. My quads seem to be pretty tight which could be the case for the pain / some swelling. No cardio today and 12k steps wasn’t advised just where my steps fall which have been in the end around 9k by the time I go to sleep because of an issue at home which meant trying to get some pipe work fixed…

Anyway, good push session today. Today was the first time on the mini cut that I felt flat from training so something is deffo happening / I am getting leaner. Will see how my knee is tomorrow, but likely won’t be training leg’s tomorrow if it’s feeling how it is still today. Hoping it sorts itself out asap