[Marc]

Rest day today, headed over to Sheffield to shoot the new tbjp clothing range alongside Kuba and Meg today. The clothes are unreal, this is like gold dust I 100% know this is going to be a hit and sell out fast. The colourways / designs are so so good!

I also had an in person posing client at ultraflex today which was really cool to see how I helped transform his mandatory poses to display more of his physique

[Marc]

Not a productive session today. Definitely didn’t have much usual energy heading into todays session which I still think is impacting me not being back to 100%. A few exercises in and I had to end todays sessions because numbers / weight were way down. Frustrating really, should have listened to my body and rested

[Marc]

When is the last time you made any changes to your plan? Can you explain what you mean by sleep kinda well?

[Marc]

Think the team has all covered the main points here. Partial reps are useful for extended your sets beyond failure. This isn’t an approach I would use for every exercise though. Before thinking about partials make sure you are taking your current working sets to failure. Ones this has been exhausted you can add in the odd partial reps

[Marc]

First session of the week wrapped it up and it was push. Decent session ticked off, made the adjustments from training with Kuba last week on a few exercises with different cues (cable flyes, now standing instead of seated), cable y raise slight adjustment with my body position and cross body extension now going single arm instead.

Happy with how the session went. Definitely missed the pieces of kit I had last week (strive incline press, seated gym Leco chest press) that ultraflex Rotherham has, but I made it work with the kit I have and that’s the main thing.

Numbers slightly down today, but I’m putting this down to still not yet feeling 100%, but it was good mentally to still get in the gym and get at it.

Zoom posing session this morning, client check ins, steps and cardio made up my day. Oh and eating lol and that’s still taking me a while to eat each meal

[Marc]

0.5-1kg is an ok amount to lose weekly. As for cutting back on food on a rest day, having both training day and rest day calories would be useful as your output will be different on these days

[Marc]

Rest day today. Been a chilled day, steps early doors outside, 20mins cardio and also an in person check in with a client today.

went to see Haider today and also his kids which was nice to see them all and catch up.

Check in feedback from Kuba today, week 1 of maintenance complete. No direct changes, visually looking leaner but no real drop off in weight. Still a few more weeks to be spent here, before going into a deficit

[Marc]

Hi Joao

Good work getting to this point. You aren’t holding a lot of bodyfat from your pictures, but I would suggest getting a little leaner still. Anywhere between 6-8weeks should see you in a really nice spot to push weight back up gradually.

Keep us posted on what you decide to do

[Marc]

Here you have to consider you have more muscle mass. So cutting down this time won’t necessarily be the same as last time as each prep is different.

It looks like you are dropping calories by a big chunk each time.

I’d be looking at your output here, what are you daily steps? Have you adjusted these at all? What is your cardio, can this be increased?

What is your sleep like? Are you fatigued?

These are all variables to consider too bud

[Marc]

Back in the gym today. Ran a de-volume pull session today after a chat with Kuba this morning. Still not back to 100% and it showed with some of my numbers in the gym but mentally it was great to be there and lifting again after a few days off.

[Marc]

Prefer to eat whole food that has more nutritional value and not packed with sugars.The only protein I would use is from the tbjp range

[Marc]

No training for me today. Usually I would train pull but I had an appointment out of town today and also still not feeling 100% since picking up this cold / got a headache I just can’t shift. Hoping I’m feeling back to myself tomorrow, then I can get back in the gym and finish off my training week with my last two sessions being pull and legs.

Pretty quiet day today really, not much to report. Saw the pics of the new tbjp clothing that will be dropping soon, they look so sick can’t wait for it!

[Marc]

Rest day today. Day has consistent of morning pics sent to Kuba, it’s very much business as usual no changes since the weekend since dropping in maintenance phase.

Client work, steps, sports massage and taking bookings for new posing clients is what my day consisted of mainly today… oh and eating. Pretty quiet day, but a productive one.

[Marc]

I agree with what Clare has said. You mentioned you are not sure if you will keep glutamine in the morning, keep it in as it will support your body’s immune and digestive system.

If you have been growing for 2 years I’d imagine you will need more than 8 weeks to get lean lean before you push back up.

I would make sure you get really lean before thinking about pushing weight back up as this Will give you more room for a longer growing phase

[Marc]

Hi guys

Chest, shoulders and triceps DOMS are here lol after my session yesterday with Kuba. Really good session!

Not felt 100% today my youngest daughter who was with me at that weekend had a cold and I think I’ve deffo caught it. Trained legs today but didn’t push any sets to failure as I didn’t want to bury myself.

Client checkin ins, in person posing client and steps made up the rest of my day today.