[Marc]

Today’s session was upper for me. Decided to train after 1 meal + 1 scoop of pumpage instead of 3 meals today. Session was good, felt a bit of a pump today compared to back end of the cut. That bump in calories definitely making a difference to training, but I can still tell my energy still isn’t quite back yet but sleep is improving. Had an in person check in today with my masters over 60s client who’s competing this weekend and defending his British title, he’s looking really good. Exercises today were;

Pec deck x3
Incline low smith press x2
Neutral grip shoulder press x2
Assisted triceps dips x2
Cuffed leaning away lat raise x3
Cross body triceps push down x3
Cable Z-bar under hand skull crusher pushdown x3

[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?

[Marc]

Rest day for me today. Not my usual rest day but with this being a de-load / de-volume training week my training days have been adjusted. Midweek check in with Kuba, I’ve dropped of some water on the back off 3 full rest days over the weekend and with the increase in food my physique is starting to fill out. Dropped 0.9kg overnight, appetite is up as to be expected on the back of training and coming out of diet phase. Physique looks a lot more conditioned, so it’s exciting to see the response. I had a sports massage today much needed as my foot has been hurting so some work into that / my calf and upper body. Check ins, steps and in person client check in for a client competing today pretty much how my day has looked today.

[Marc]

I agree with the teams response above. Is there a reason you ask this question/ are you using either regularly? If so I agree with Clare’s response. If you are taking it reduce inflammation then I would opt for cure-coming instead which give more benefits without the adverse side effects mentioned from the team

[Marc]

First session back today after 3 days rest. De-volume leg session and I actually filmed this one for my YouTube channel, so look out for this dropping in the next week or so. I had a good session, energy has picked up so that bit of rest definitely has helped. Reduced number of working sets, but still training to failure. Exercises today were;

Single arm d handle push down
Single leg lying curl
Leg ext
Pivot leg press
Pendulum squat
Seated leg curl
Walking lunges
Toe press

Finished off getting some pics in my posing trunks to document post cut condition before the lines go lol from extra calories

[Marc]

I agree with all the comments from the team in regards to salt. I personally use pink iodised Himalayan salt. To make it more accurate as opposed to grinds, weigh out your salt for the day into a small pot, then distribute evenly between your meals and intra workout throughout the day. Then adjust / increase from 1g per meal if needed

[Marc]

Client check ins boxed off early this morning and a slightly longer walk than usual. Chilled day with the family today, my parents, daughter and brother which was nice being able to switch off and be present. Appetite is definitely raging, this is my 3rd day now increased calories and this is the point now after my diet have to be super controlled and patient because even with higher calories than what I was on during my cut hunger is there

[Marc]

I’ve heard hokas are really comfy. Depending what your main needs are, vivobarefoot have a wide range of footwear that might suit your needs

[Marc]

Second rest day for me in this de-load. My day started with morning steps, followed by client check ins, before an in person posing session for a first timer and a posing session / check in for my over 60s master client who competes next weekend. The rest of my day is being spent with kerry and my youngest daughter, heading to the arcades soon to be a big kid lol

[Marc]

So your not dropping weight but getting leaner and looking better – which may mean dropping fat and adding muscle?

This is like winning the body building lotto – id be having a party not worrying lol –

how many weeks into cycle are you ?

Yeah I totally agree with this but I think it’s something in the back of my head regarding the scale weight not going down , I’m currently 10 days in as just recently got bloods back and I was happy with everything regarding these [/quote]

if your 10 days in then your weight isn’t dropping because the AAs is taking effect – increasing glycogen retention and fluid retention IM with it so the scale not dropping is to be expected if not an actual increase at times. [/quote]
I completely agree with Hilly here. What’s happening to you is likely what you might read or hear when people say they “grow into a prep” this is normal. The year I turned pro in bodybuilding I started my prep at 102kg by show day I was in full condition at 101kg and this was purely down to growing into prep. Scale weight is one metric, but you have to go based of your look too!!

[Marc]

And that’s a wrap, my diet phase is over. Just under 12 weeks of dieting, bodyweight has gone from 127.8kg to 117.3kg, a total of 10.5kg off. Once again the process has been managed effortlessly from Kuba, zero cardio steps between 10-12.5k (some days these were higher) throw in travel to America and a few off plan meals it’s very good going. If I was on prep from here there’s so much more room to push condition and fullness from extra tools not even used. 3 days rest now from the gym, steps 10k daily and food pushed up too. Fatigue is high, but with poor sleep and all the travel last 3 weeks this is a big factor

[Marc]

Continue with the training split you have. This is where you need to auto regulate and listen to the feedback from your body. If you need an extra rest day in between take it, but my first action here would be to reduce training volume for chest and triceps. Triceps is a small muscle group so should be easier to recover from compared to chest. You could even more triceps to the start of one of your lower workouts to help recovery

[Marc]

Early gym session this morning, in for upper. Another night with less than 5 hours sleep, but the work got done. Took my check in pics this morning for feedback tomorrow morning from Kuba, will update you guys with what he says. Not sure what I’ve done to the top of my right foot but it’s swollen up and a little painful to walk on 😫 hope that doesn’t last long. In Liverpool today having a consult about my shoulder and the next steps.

[Marc]

I agree with the guys here. Health phase is priority here, there has been a big shift away from trying to rebound post show and I think rightly so. Check health markers in a better range from running a health phase, then get bloods done. In this health phase don’t push bodyweight up high either, hunger will be high be don’t go to far up from stage weight. This will then give you time to grow longer in off season because you wouldn’t have forced bodyweight on fast

[Marc]

Rest day for me today, definitely needed after yesterday’s leg session. Weight was down on lifts but still lifted decent numbers on lifts.

Exercises yesterday were;
D handle triceps push down x3
Lying leg curl x2
Leg ext x2
Leg press x2
Pendulum x1
Seated leg curl x2
Walking lunge x1
Toe press x3

Today mainly was client check ins, 2 in person posing clients and clocking up my steps.