[Mark]

Did you prep Mark? How did he do? Does the PCA finals give out ifbb pro cards?

M1234t@protonmail.com

[Mark]

Goodluck.

What time you on stage ment to be any ideas?

M1234t@protonmail.com

[Mark]

Food and training update:

Ok so update for diet. We are changing things to see how we fair over the next 2 weeks or so.
Diet will be:

High day:
190g protein
700g carbs

Medium days:
300g protein
150g carbs
20g fats

Low days:
300g protein
50g carbs
40g fats

Sticking to 5 training sessions per week, and I will be doing 30 minutes cardio 4x per week after training and then 1 cardio session on my off day. Going between treadmill and bike.

M1234t@protonmail.com

[Mark]

Updates:

Have had some really shit luck over the past few weeks. Wrist injury has got worse, have been diagnosed with helicobacter and got food poison.

So I have been training around a wrist injury (tendons in my wrist) and its getting worse. I took a week off and it felt it was getting better but I went back to the gym and immediately it was sore again. So I am marching on and trying to work through it so hopefully I don’t aggravate it more.

I have has my test results back from the DR and I have helicobacter, I am picking up antibiotics this weekend and starting them. So this will sort out all my stomach issues and heartburn/acid reflux issues!

I also got food poison last week, from a bloody burger king! So I am put off burger king for a while! I had to leave work on the Friday and was ill as fuck for 30 hours straight. Completely ruined my appetite until Wednesday and I haven’t trained in a week also as I have been extremely run down from this.

But my appetite is back and I’m itching to get in the gym!

M1234t@protonmail.com

[Mark]

Mark wrote:

Can you post your diet mate?

Also how much has your diet changed in the last 6 weeks

_________________________________________

M1234T@protonmail.com

Hey pal if u go to the diet sub section i have just updated it so it has latest plus the 1 from good few weeks back.

Cant see this on the desktop for some reason.

M1234t@protonmail.com

[Mark]

I use hilma. It’s spot on mate.

M1234t@protonmail.com

[Mark]

Can you post your diet mate?

Also how much has your diet changed in the last 6 weeks

M1234t@protonmail.com

[Mark]

food adjustments added to diet tab.

How do you see this from viewing on a desktop?

M1234t@protonmail.com

[Mark]

Aye plenty decent places to go abroad. Worth making a holiday out of it!

One of my mates goes to Egypt and brings back a fuck load of Cidos every year. Have used them and they are bang on

M1234t@protonmail.com

[Mark]

Using GH somatropin from roidbuddy. Very decent so far!

3iu morning, 3iu pre bed.

M1234t@protonmail.com

[Mark]

Back and traps done wed night.

4x wide MAG neutral grip
4x close mag neutral grip
3x close grip cable row
3x hammer strength row
3x hammer strength lat pulldown
4x standing shrugs
3x standing cable shrugs with bar

Looking forward to a high carb day this weekend with a cheat chilling watching UFC!

Done shoulders and arms tonight last night.

Smashed my rear delts first then hit a few side exercises and 1 front delt exercise.

Then went on to arms and supersetted between bis and tris for a nice pump. In and out in an hour!

M1234t@protonmail.com

[Mark]

So currently my diet is:

1 high day
4 medium
2 low/rest days.

High day 190p 850c low fats. Either meal 5 or 6 is a cheat.
Medium days 310p 380c 21f
Low days 300p 210c 42f

M1234t@protonmail.com

[Mark]

Looking good lad, I get that puffy nipple too fucking drives me mental!

what happened to toftons log any idea?

M1234t@protonmail.com

[Mark]

Use chiron myself and know hilly does.

Would look into it before hand though. Its not to be fucked with if you don’t know what your doing!

M1234t@protonmail.com

[Mark]

nailed this evening’s ham+back session down at muscleworks bethnal green (1st time down there n only 20mins from my work) little bit gangster around that area with gun shots going off just as i pulled up from neighboring block of flats then as leaving up road someone decided to park their car through brick wall of a garden but all in all a good gym with some quality old school gym80 equipment in there plus some modern stuff too and good atmosphere. plus its 24/7 so check it out.

haha fucking hell! Sounds a lovely neighbourhood lol…

Whats your exercises like on a ham and back day?

M1234t@protonmail.com