[Marc]

If you are trying to heal injuries, my approach would be to be in a calorie surplus to aid recovery and I would be increasing protein to help with this. I’d focus on healing injuries first and then from there follow the advice from the team about how to approach cutting

[Marc]

Another rest day for me today, kubas instructions was to rest up keep dropping fatigue, eat and send updates when it was needed throughout the day. Feeling really good, physique is filling out nicely and as always I am following the plan set out down to every last detail and it’s coming together really well.

Aside from client work, I’ve also gone over my posing routine in the titan posing room and also got my feet lol yes my feet done with kerry ha I’m not a feet person but seen as they will be out in front of hundreds of people then needs must hey ha

[Marc]

Workout your calories for day. Split your carbs a little more around your workout window, pre workout meal – intra workout I use performance fuel – and then post workout. How much carbs spread across the day / calories will be on an individual basis but also how the carbs around the workout window make you feel as in do you need a little less carbs in your pre workout meal, and a little more in your intra workout drink / post workout

[Marc]

Rest day for me today. Headed to titan fitness before 6am to get fasted check in pics over to Kuba. Best lighting there which gives him the best idea of how I am looking / direction for the day. Food for today is below and it’s raw weight.

I checked in after meal 3 with visuals and we are on track so not adjustments where needed there.

Rested a lot today and again using the therapy machine I purchased before coming out here to keep inflammation down.

Meal 4 and 5 to go in today and then it’s an early night for me.

Meal 1
20g almond butter
200g cream of rice
100g blueberry
20g raisins
60g Whey isolate

Meal 2
175g Jasmine rice
50g veg
20 raisins
175g chicken
100g pineapple

Meal 3
175g Jasmine Rice
20g raisins
100g pineapple
50g veg
100g wild Salmon
150g prawn

Meal 4
175g Jasmine rice
50g mixed veg
175g chicken
20 raisins
100g pineapple

Meal 5
175g cream of rice
20g Nut butter
100 banana
60 Whey isolate

[Marc]

Hi guys

Day 2 of increased food today. Another bump up in food and this is the great thing about starting the peaking process early so not trying to force food in at the back end of the week. Carbs up a fair bit and a slight reduction in protein from chicken.

Still room to fill my frame even with today’s food but another positive step forwards in the right direction.

Trained today at titan fitness Alicante, nice to speak with like minded people and also tbjp supporters / followers / people who have seen my high and lows with injuries.

My session today was;

Single arm push down : 3 sets 12-20 reps super set bicep curl

Lying hamstring curl : 2 sets of 8-12 reps

Leg extensions: 2 sets of 8-10,12-15 reps

leg press: 2 sets of 12-15 2 second pause in stretch each rep

seated hamstring curl: 1 sets of 8-12 reps

Calf press: 2 sets of 10-20 reps

*3 reps away from failure on all sets

Hey Marc did you notice a lot of difference in training and all between your ex coach and Kuba ? [/quote]
My training improved a great deal with Kuba, my form, control / tempo and intensity

[Marc]

Away from training would be my preference and I would go for pomegranate juice because it provides the body with antioxidants/ nutrients such as vitamin E, vitamin K, and magnesium. It may also help to manage inflammatory conditions, support heart health , and lower blood pressure.

[Marc]

Hi guys

Day 2 of increased food today. Another bump up in food and this is the great thing about starting the peaking process early so not trying to force food in at the back end of the week. Carbs up a fair bit and a slight reduction in protein from chicken.

Still room to fill my frame even with today’s food but another positive step forwards in the right direction.

Trained today at titan fitness Alicante, nice to speak with like minded people and also tbjp supporters / followers / people who have seen my high and lows with injuries.

My session today was;

Single arm push down : 3 sets 12-20 reps super set bicep curl
Lying hamstring curl : 2 sets of 8-12 reps
Leg extensions: 2 sets of 8-10,12-15 reps
leg press: 2 sets of 12-15 2 second pause in stretch each rep
seated hamstring curl: 1 sets of 8-12 reps
Calf press: 2 sets of 10-20 reps

*3 reps away from failure on all sets

[Marc]

Hi guys

Day 1 of carb up today. Another 0.8kg drop overnight yesterday travelling. The hardwork is done so now the plan is to get my filled out start of the week and then hold heading into the show this weekend.

Trained upper today in Alicante along with a posing round. Kuba was happy with the visuals, but also knows we have a way to get me to where I know I can be fullness whilst bringing my best condition so it’s very exciting,

Off to bed shortly, after check in pics are over to Kuba I’ll see where we go with food tomorrow/ plan of action.

[Marc]

Bump in food has started from today. My condition is in a really good spot so from here we can start to back off, reducing fatigue and kuba bringing me in at my all time best which I am very confident with. Currently about to take off as heading to spain 1 week early as I like to get settled ahead of my comps. Will keep you guys updated how the week will look training wise etc

[Marc]

I agree with Louis here. From a recovery standpoint ensure you are in calorie surplus and increase your protein intake from what it is currently to further aid recovery process

[Marc]

All go my end, check in with Kuba this morning. He’s very happy with how my body is looking : how its responded so from tomorrow steps are reduced from 12k to 6k and the food plan will be based on my visuals in the morning. Thai massage / packing / steps mainly made up my day today. Travelling to Spain tomorrow afternoon ahead of competing the following weekend so it’s all systems go and I can’t wait

[Marc]

I prefer to cut calories and have a day step goal to start with. Cardio if and when needed can be added at another point, no need to use all your tools at once

[Marc]

Last leg session today on home turf and certainly went in. Felt very tired this morning, so I trained after two meals and also because I was looking flat for me Kuba said zero steps and a bump of 100g cream of rice across two meals. Definitely in the trenches, but also appreciate to bring the best level I want to the stage these feelings have to be pushed to the side. Another day closer to my goal of getting on stage and the excitement continues to build. Oh and my posing new trunks arrived and fit lol two days before I fly ha

[Marc]

Choose you preference of beef, I personally use 5% lean beef mince and then cook it in a pan. I don’t overthink the fat, I just cooked it consistently and eat the required amount. No need in my opinion to weigh the fat, just stick to the same type of beef and cook it the same way

[Marc]

Prep definitely felt like it hit hard today. Numbers were down in the gym as was energy but gave what I had to today’s session. These are the moments / days that at the end of the prep when I step of stage I will be pleased that I went through these days because these days help to define and bring a true level of condition that’s needed in the pro ranks. Another day closer to the end goal!