[Marc]

I agree with all the feedback above. Lifestyle clients you can’t put in the same category as bodybuilding clients as they will want that little bit more flexibility. With that in mind make the decisions to help them stick to the plan but still get results

[Marc]

Push session today over at ultraflex with Kuba and Mark. Really good session, so much valuable with being able to train with Kuba in person and pick up so many useful cues / adjustments to lifts that I can put into practice when I’m back training at my home gym. Without a doubt I need to get over to ultraflex a lot more.

Post workout went through some posing with Mark and I made some really good tweaks to his posing that displayed so much more.

I also done some posing too. Kuba was happy and said pictures don’t do me justice as the improvements I’ve made are so much clearer in person. The push up phase has ended, but the mindset remains. To nail each day and keep progressing!

[Marc]

Not sure what core exercises to do

If unsure something you can discuss with a physio in person, failing that there a loads of suggestions on google so you can choose which ones feel good for you

[Marc]

Feedback in from Kuba, we originally had this coming week as the last week in the push up phase but we have ended the push up today. Bodyweight this last week has been holding between 296-297lbs.

Calories/ food for now has remained the same as has cardio at 20mins 3 days a week and daily steps at 7k daily.

Happy with the progress made in this push up with injuries / niggles I’ve had to work around. This is the second off season in a row I’ve hit this bodyweight. Not quite my heaviest as last off season I was just over 300lbs, but without a doubt the leanest I’ve been at this bodyweight which is a huge plus.

Maintenance phase, before heading into a deficit which I am excited for to see what muscle tissue has been built and what also still needs to be built.

[Marc]

Rest day today, went to watch Barbie at the cinema with my daughter and kerry. Pretty weird to be honest, something based for kids had some questionable things in there…

Checked in today with Kuba, I’ll update you guys tomorrow with feedback.

[Marc]

I agree with Meg. I think here with you being a coach you need to be honest and manage his expectations. Yes he wants to compete, but his starting point is far from ideal which is not your fault.

Already being on 10k steps and 7 days 30mins cardio this is already a huge big red flag especially with his bodyfat being 25-30%.

I wouldn’t put yourself in this position thinking you can get him ready in this time. Set a realistic timeline for dieting him in down but I wouldn’t be looking to compete in 21 weeks with this client.

[Marc]

Agree with both points mentioned from the team above. I would absolutely be focusing on quality execution across all lifts, not just compound exercises

[Marc]

Last session of the week today wrapped up with legs. I decided to train legs closer to home today, I usually travel to a gym around 20mins from mine on a Friday so not very far really but I fancied the change. All the exercises today remained the same except for I did hack squat instead of pendulum as the pendulum squat at my home gym is the cutler one and it’s crap.

So my session today was;

Adductor x2
Kneeling/standing leg curl x2
Leg extension x2
Hack squat x2
Single leg pin loaded leg press x2
Seated leg curl x2
Standing calf raise x2

Overall really good session, happy with this weeks training!

[Marc]

I’d be more concerned with training hard with good form and intensity. The return will be progress! When I started training I lifted. Pulldowns, rows, and pulls from the floor. Stick to the basic and do them well

[Marc]

Really good pull session today! I feel I can really connect with these exercises and looking back from when I first started coaching with Kuba I can see how my execution has improved.

Back is a strong bodypart for me, so to see extra progress here from one pull session a week compared to two last year is good to see.

[Marc]

Does the bloating / acid reflux happen at a particular time during the day?

Aside from anavar have you changed anything else recently, like food sources, any extra stress, health supplements?

[Marc]

Rest day today. Client work, sports massage, steps and admin work all ticked off.

Mid week Check in pics sent over to Kuba today. One more week left in this phase before heading into maintenance. Looking to get bloodwork done in the next few days to see where my peak levels are at to helping with planning the maintenance phase.

[Marc]

Legs ticked off today alongside Rob Cannon IFBB pro. He’s recently started his competition prep for this season and legs is a very strong bodypart for him so it worked well me training alongside him.

Headed to a different in our area today, fancied a change and different environment also.

We have different training styles but still followed my workout. One thing I don’t want to do is steer away from my set plan, so even if training with someone else I have to put my needs first. Rob done a few more sets / reps on some exercises but that’s what works for him and I know what works for me, so it was all good.

First time using a Cybex squat press today and I’m a fan. Really smooth kit and able to get good ROM.

Exercises today were;

Adductor x2
Lying leg curl x 2*
SLDL x1
Leg extension x2*
Cybex squat press x2*
Hack squat x1
Seated calf raise x2

Where there is a * I did an extra set on my left leg only

[Marc]

I go with jasmine rice personally because the calories are slightly higher than basmati. Either is fine, no right or wrong here

[Marc]

Top end number on a cut I’d want to see each week is 1kg with a rate of loss so where you are is fine to hold onto muscle tissue. I wouldn’t look so much at weight when you do start to bump calories up, assess this vs your overall look. If you get lean lean (which I would advise before heading into a surplus) your hunger will be high but be patient. The more patient you can be, the longer your runway to progress in a calorie surplus