[Marc]

I have a contest 13 weeks out I wanna go through split 5 day density is that good for me this days

At this point I wouldn’t look at your weak points during a dieting phase. I would remain focused on getting stage lean and adjusting training volume / frequency only when it’s needed to aid recovery.

In terms of weak points, without sounding vague I would focus on bringing up your whole body. You’re upper body dominant so getting some extra work in to build your legs will for sure help you. For now I’d do what needs to get stage lean whether that’s adjust food, cardio / steps to get the job done. You have time to get lean, but you need to make sure all areas are on point to make it happen

[Marc]

Another really good gym session out here in Budapest. Today I hit my second upper session of the week and first upper session since being here. Again great atmosphere in the gym and speaking with people who have / are following my journey which is pretty cool. Feeling a little flat today when training, same as my session yesterday.

Exercises today;
Upper back pulldown x2
Single arm pin loaded lat row x2
T- bar row x2
Single arm plate loaded pulldown x2
Seated rear delt row x3
Pec deck x3
Single arm bicep curl – facing away from kit x3
DB hammer curl x2

[Marc]

Agree with the guys

If you can diet more, do it

But if you fail the diet so there is no point as you will also loose the mindset and not reach the condition

Distraction in supermarkets will always exist

You just have not to buy it and pass over this step

You can do it, feeling like sh*t and being hungry is part of the struggle of being a bb

You need to find happiness into suffering

I completely agree with this. This is what will separate you from the rest being able to push past the feeling of hunger. Honestly if you can hang in there to get as lean as you can now, the return when you start to go into to be calorie surplus will be so worth it!

[Marc]

First gym session out here in Hungary and it was very good. Trained a gym a called scitec gold fitness club, and it did not disappoint. Trained lower and 1triceps exercise. Great kit, good vibes and no waiting around for kit.

I posted my session up on my instagram today if any of you guys want to check out what I did

[Marc]

Definitely agree with the comments here ideally get this done privately with the option for the company to review your bloodwork with advice on your markers, I would also say to do some research to ensure it’s a reputable company and they will understand your lifestyle choices

[Marc]

First full day out here in Budapest. It’s been a rest day in the end for me due to arriving late last night and sleep not being what I would have liked. Food shop, steps, cooking, massage and client work made up my day today. Looking forward to a good sleep tonight and hitting legs tomorrow there’s some great gyms out here that Kuba has told me about so looking forward to getting after it tomorrow

[Marc]

If you are training true failure and you aren’t gassed out after your set then this would be down to having a good cardiovascular system. This is normally the case when bodyweight is lighter or when you are just more physically fit

[Marc]

A few mins generally or until you feel like you have caught your breath so you aren’t going into your set already gassed out. This may change the rest period time depending whether it’s a compound exercise which generally takes longer than an isolation exercise to recover from but again recovery time will be based on how intense your set is

[Marc]

Morning upper session today after 1 meal, push dominant. Client check ins ticked off early as currently about to take off heading to Budapest with kerry ahead of her pro bikini show this weekend.

Good results for my clients yesterday 2 x 2nd place and 1 x 4th place in stacked line ups – so very pleased with this,

Check in feedback from Kuba today he’s happy with how in looking, a few kg up from my cut weight but look tighter / fuller so it’s business as usual no changes just keeping doing the do

[Marc]

All looks good bud. I am assuming maybe back is an area you want to prioritise in your upper workouts if so spot on how you set it up. If not your upper b session, you could start with your push focused exercises and then finished with the pull movements. This is just a suggestion and by no means essential

[Marc]

What an Olympia. The uk team have done very well. Ryan Terry successfully defending this men’s physique title and Samson Dauda now becoming the new mr Olympia, making it 3 new mr olympias in a row. Also huge well done to the tbjp athletes on very good showings, Rhea, Meg and Michaela. If these performances don’t inspire you then I don’t know what will.

… in my world, a day of getting organised and packed as tomorrow I am travelling with kerry to Budapest as she will competing next weekend out there. I have 4 clients competing today 3 bodybuilders and 1 bikini athlete, so constant communication throughout the day to make sure they’re all ok.

[Marc]

Definitely aspirate. Ventgluteal is a safe place to go, I don’t think you can really get it wrong bud so I wouldn’t over think it as you will probably just talk yourself out of it

[Marc]

Another great leg session today, numbers are up from last week and definitely enjoying my training. Solid session and pushed to the limits, the way it should be and I walk away from my session knowing there was nothing else to give.

Session today was;

Seated leg curl x2
Leg ext x2 – last set 1 dropper to failure
Hip leg press x2
Hack squat x1
Lying leg curl x2
Db rdl x3
Toe press calf raise x3

[Marc]

Without seeing visual pictures (which is fine if you don’t feel comfortable) 5 months is a long time staying in a surplus so it’s natural some extra bodyfat will have appeared. Before dieting I would run a 4-6 weeks holding phase to let the new muscle tissue stick around without pushing bodyweight higher,and then go into a diet phase.

[Marc]

Another really productive day today. Client check ins, trained upper – back dominant and something I have wanted to do for a while started filming for an exercise library for my online coaching. I teamed up with my training partner who is also an online coach so we both will have this exclusive content for our clients.

A very busy day, but a rewarding one. Check in feedback from Kuba he’s very happy with how I am looking and the timing was perfect with the food increase a few days ago. The plan continues to keep growing lean as push bodyweight up higher than previously