[Marc]

The team have nailed it here with their replies. To add to what Kuba said about myself, I have just dieted for just under 12 weeks pulled off over 10kg with steps being between 10-12k a day. Biggest driving force is me training hard Alongside the deficit created from calories. I only had two changes to my diet over that time. Now the key here is keeping your body in a deficit (food / expenditure) training hard to further drive deficit but staying somewhat fresh so fatigue doesn’t get built up too much.

Now everyone is different, you will need to find that balance for what works for yourself through trialing this

[Marc]

Morning guys / girls

Rest day for me today. Been wide awake since 3:30am not ideal at all but I’ve been cracking on with my day since then. I’ve got 3 clients competing this weekend so there check ins were priority alongside my other check ins. Usual rest day sports massage later today much needed after legs yesterday. My foot still doesn’t feel quite right so I’ll get that looked at today, mainly painful when I’m doing my day to day steps. Anyway, another day to get after it and I plan for another productive day and early night and hopefully better sleep too

[Marc]

Hi bud, The format JP gave with the 3 day frequency is there as a guide. In your case you are different because you also play football, so there will be some considerations you would need to make based of your football training sessions / games and what your recovery is like. The format you have wrote down I am guessing this is taking into account your football sessions / the areas of your body you want to prioritise in your sessions. If this is the case, then you are definitely on the right lines here. The best thing here is to give it a go, make notes on what went well / what needs to be adjusted and make those changes based on what your needs are.

[Marc]

Back to business training triceps + lower with Karlton today. It’s been around a month since we trained together because I had been America and he was in Mexico when I got back. Had a really good leg session, re-setting some lifts after my deload but it was a very productive session. The gym has now got two prime loaded leg kit, lying leg curl and leg ext so that felt good using both.

Midweek check in Kuba very happy with visuals I am a lot fuller and harder and condition looks nice. Hunger is sky high right now, this is where staying disciplined is so important

[Marc]

Hi Bud

I know how frustrating it is when it comes to getting the best advice for yourself.

The best physio I have ever used and I highly recommend is a guy called Radu and he i based in Worcester. He’s straight talking, direct and to the point exactly what you want when you need help / a plan specific to you.

His contact info is:
Instagram – Raduphysio
Website –

https://www.rdphysiotherapy.com/

All the best, if anyone can help you I genuinely think it’s him!

[Marc]

Back to full volume training today for me. Today is upper, chest dominant session

Pec deck x3
Low incline smith press x2
Neutral grip shoulder press x2
Triceps dips x2
Single arm pulldown x3
Cross body pushdown x3
*Z-bar reverse grip push down x3

*doing this exercise because it feels good. Unable to do over the shoulder or behind head triceps extension but this feels like a good alternative, an exercise I did regularly in my earlier years of training

[Marc]

Rest day for me today, deffo feeling tired. Up early for check ins and also for a client who is competing today. He won his class, masters over 60s, British champion with BPA – 2 years in a row. That’s 3 shows with me as his coach and 3 wins, I am really happy with that. Kerry is flying to Italy today as she’s competing next weekend but I’m staying here. Would have love to have been there but focus is staying in routine and also parental duties too. Not far from my bed tonight, deffo ready for an early night

[Marc]

I agree with all the comments. These things happen with kit being out of use. Adapt and overcome, legs press, split squat quad dominant throw in another exercise for now. Don’t let it ruin your focus, there’s always ways to work around these things

[Marc]

I agree with the teams replies here. If you don’t already definitely log book your lifts, make notes on the weight, how intense that set felt, what cues worked well / what didn’t and use this a reference point for future sessions to help you to progress your lifts

[Marc]

Hi guys, in person check in with my over 60s masters client who competes tomorrow. He’s looking really good, I’m very happy with the improvements he is taking to the stage building on last years wins (2 out of 2). In person posing session for a first timer too, working through transitions within his mandatory poses.

It was my last lower de-volume session today. Next week my training will go back to full volume. About to meet up with my eldest daughter soon, go grab a coffee and catch up with her

[Marc]

Today was a rest day for me. Been wide awake since before 4am so been up getting on as normal. 3 in person client check ins, 1 of which is a client who competing this weekend in the masters over 60s and he’s looking really good – who won the British championship last year and has definitely levelled up again this year. Haircut, a few errands and also seen my parents today too alongside client check ins / replies.

I had my check in feedback from Kuba, 1 week since we ended my cut phase and things are moving forward really well so I’m happy with that as is he. Simply a case now if being patient like before with pushing up bodyweight and awaiting my next shoulder appointment that will be towards the end of October for the next steps

[Marc]

As an amateur who considers bodybuilding as a hobby/passion but not as my be-all-end-all, I feel I’ve never put myself in a place where my relationship with food became unhealthy (either when bulking or cutting), so I don’t fear “losing control”.

That’s great and really positive to read. In this case I would say do the process that you enjoy the most and gets you to where you want to be as ultimately it counts what you prefer

[Marc]

Aggressive cuts can get the job done but it’s then where is your mindset post cut and what will your adherence be like to reversing out of that cut in a controlled manner. Slamming yourself to get lean will likely lead to food focus post cut. It’s a personal preference and only you know how you’ve felt post dieting when you did it fast as to whether you can control your eating afterwards which is important not only for digestion but so you don’t undo the work that has been done dieting. Personally pretence for myself and clients, is doing this less aggressive as it leads to better adherence post diet. Decision is yours

[Marc]

Lower + biceps – de-volume session today. Trained again after 1 meal today, wanted to get my session ticked off early so got after it.

Energy still isn’t back to 100% yet but hit some solid sets across my session, once I got into the session it went well.

Session today was;

Single arm d handle bicep curl x2
Seated leg curl x1
Leg ext x1
Hack squat x1
Leg press x1
Lying leg curl x1
Rdl x1
Toe press calf raise x2

[Marc]

So with this, I would say you can use Jordan’s plan as an example but what he is able to recover from compared to yourself is completely different. I would adjust your training volume so you are able to have productive sessions but also recover. Can you outline exactly what you are doing in your workouts? Are you doing any cardio or tracking your daily steps?

In terms of food, there is not a lot there, how long have you been following this for? Your number of meals are low also. Is your food cooked weight or raw weight? Do you have any intra workouts?

Hi Marc thanks for replying so I’m copying this in the picture from Jordan’s insta for rotation A then B I’ve used different variations of the same exercises

Cardio I’m only doing 15mins at 5incline 5 speed so a fast walk 4x per week

The meal plan is what I used last year with a coach I hired which at the time worked well but I can no longer afford

I don’t take any intra or pre workouts

The weights are raw weights m[/quote]
So a key message there in the workout plan is that you don’t specifically have to do those exercises. You can pick exercises that train the same muscle group which could allow better recovery for yourself, as we are all different.

You mentioned cardio 5 days x 15mins. Do you have a daily step count? What days are you doing cardio? If it’s in the same day you train lower then I would remove cardio this day to allow for better recovery.

However, as Hilly said your food plan would likely be a big factor here why your recovery capabilities are lower. I understand it’s down to funds no longer working with a coach, but often old food plans are outdated and not specific to your needs, which you are finding now from a recovery standpoint. I’d take on board Hillys comments in regards to food. An intra workout would be beneficial, if funds are tight, tbjp eaas + hydration would be a good option to use here.