[Marc]

Great work so far bud! So as long as you are still driven and focused to come down some much, which it sounds like you are keep on it. Don’t focus so much on a number, but go by your look. Get as lean as you can and the number on the Scales will fall where it falls. Keep us posted

[Marc]

3rd day in a row and another new low. The details are coming through more and more and I am getting harder. A little flatter today but not overly, so we keep on moving. Rest day today, filmed a behind the scenes/ mini day in the life video today and shot the new tbjp clothing that will be dropping soon. There are sooooo many nice sets / pieces so deffo keep your eyes peeled for when the launch is live

[Marc]

Fully agree with the comments from Kuba and Clare. Be sure to get a high quality magnesium tbjp magnesium is very good because the capsule used make it more bio available

[Marc]

Second day running, new prep low – 0.3kg down from yesterday. Absolutely nothing lost in fullness, but my look continues to improve so I’m very happy as is Kuba. The work continues, energy is dipping but focus is laser sharp

Hit legs + triceps after meal 1 with my training partner today:

D handle single arm pushdown x3
Single leg lying leg curl x2
Leg ext x2
Pivot leg press x2
Pendulum squat x1
Single leg pin loaded leg press x1
Seated calf raise x3

Currently en route with kerry driving to go and see my physio, so it’s all go but it’s been a productive day so far

[Marc]

Look at what training split you want to go for, which bodyparts need more priority (more volume), number of days on training – then rest and plan from there.

You also have to think about your training intensity and factor this into your volume. Do you have the ability to train to failure or close to each session, if yes then less volume if not then more volume is needed particularly for weaker / lagging body parts.

How Jordan has broken this down in terms of a sets per bodypart is a very good reference point to start from. Then adapt from here based on progress and recovery capabilities

[Marc]

Hit a new prep low this morning 116.6kg, 0.3kg down from my previous lightest bodyweight that I seen twice last week. Condition is coming through more and more and the visuals changes are daily and it’s very exciting. Kuba sets the plan based on visuals each day and I get on with it. Trained upper today after 1 meal and even with food reduction I got a good pump, so the momentum is very much with me. Off for a thai massage soon, and definitely an early night tonight

[Marc]

Not a lab I’ve used. Would definitely stick with the lab you normally used or like Kuba said get it tested to be 100% sure

[Marc]

Rest day for me today. A few changes have been made today from Kuba to food, last little dig to get the final details ahead of my show in 2 weeks but I am well on track and fully focussed on what needs to be done. A big week incoming and I’m here for it

[Marc]

Hi bud, can you share some pics here so we can best advise

[Marc]

Hi guys, in person check in with Kuba today. After a few meals, but all the same it was good to see him in person get his thoughts / direction going into the final few weeks of competing in Spain December 1st big man weekend. Very happy with how things are going, Kuba knows my body so well especially having worked with him for a few years so I have full confidence that I will bring my very best and I’m excited for it!!

[Marc]

One reading means nothing (For all of the reasons that have already been stated). Hold tight and see how your body responds over the coming days and weeks before making any more changes. Keep an eye on your body composition, performance, as well as scale weight; and use those as feedback.

Agree with Clare here. Take bodyweight daily and see what your average bodyweight is over the course of the week. Better body composition/ strength up is a win here. Aside from weight focus on your visuals and the biofeedback from your body to gauge your progress / next steps

[Marc]

Morning leg session went down, training after 1 meal seems to be working well for me on prep so I’m rolling with it. Trained at the gym closest to my house today, all the usual exercises just different kit;

Single arm bicep curl x3
Seated leg x2
Leg ext x2
Leg press x2
Hack squat x1
Lying leg curl x2
Rdl x2
Toe press x3

Another productive session ticked off, happy with my lifts. Step target today back to 12k, after yesterday Kuba said to pull back on my steps. Posing rounds to be done later today

[Marc]

Hi mate

It looks like you have covered all basis here in terms of exercise selection across you sessions. Ensure you spread your sessions out over the week to allow for progression and also recovery. You will soon know after a few rotations of doing this how this feels for you, but set up wise it looks good

[Marc]

Early upper session. Pull dominant in the bag after 1 meal today as I had a physio appointment late morning 1.5hrs drive away.

Decent session today, has a good drop off in bodyweight this week which is taking me closer to where I need to be stage condition wise. Plan of action from Kuba today was to keep steps low, so as little movement as possible for me today

[Marc]

For future reference, in my opinion I don’t think there’s usually a need to drop calories weekly. You want to do a “big” enough drop initially to get the ball rolling, and carry that out a few weeks until you see the progress stall and the need for further reduction is there, and continue that process.

I lost around 7,5 kg in 8 weeks and reduced the calories by 200 every 2 weeks.

Only the last 2 weeks were combined with weekly reduction down to 1500 cal.

Now I reduced the morning cardio down to 10 mins from Monday – Friday and feel good so far.

Workouts stay the same, 3/week full body (upper body focused).

I’m now in push week #2 and eat 1700 cal daily.

I chose the approach high carb on training days and low carb on rest days and will see how it works for me.

[/quote]
It’s pretty normal to have higher carbs for training day and lower carbs for rest day so this approach is fine bud