I agree with the team. Although you are keen to make progress, remember progress comes through recovery and that means training within parameters where you can progress from a sensible amount of training volume

Very good lower session today. Some good progressions taken across my session, which I am very happy with. Sleep had been off for a few days because my cpap mask had broken but last night my replacement was back in and better sleep & better training performance! Never underestimate the importance of a good sleep not only for recovery,…

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Whenever I use mots c i go sub q, and ive used it both fasted and pre workout

athlete log – 11th Dec really good training session today, the focus was on upper – vertical push. Still getting use to movements / working through what feels good for my body / what is going to work best for me during this phase. I expect to have this fully locked in over the next 1-1.5 weeks where I will be able to share more with you all…

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Sounds awesome Marc! Excited to follow along for this off season!

Are you doing any cardio right now during this off season?

Also do you still count your daily steps or do you go on any walks throughout the day? If so how many walks or how long are they if you do walks for steps on top of cardio?[/quote] hi Nick, I am not doing any…

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Hi mate, I can’t see your pics so I can’t comment on your physique just yet. When you ran this split, did you do so in a bulk phase? If so how did you progress physique wise? At the moment how many times a week are you training and if you were to change split would you looking to increase your training day frequency?

athlete log – Friday 5th December: Landed back in the uk. After a few weeks away competing in Japan, then to Spain and then a short break it’s now back to the cold of the uk. A long season for me, but happy with what I took to the stage overall this season and being within touching distance of winning my first pro show. To to get this health…

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Sooo much choice!

Maple syrup neutral flavour so goes with pretty much every protein flavour

Custard cream is sweet so if you have a sweet tooth that’s great

You can’t go wrong with any choc flavour too!!

I’d pretty much say, go with a flavour that really stands out to you or buy the small sachets flavour test them out then you get an even…

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Well done on 5th place and hope it goes well in Spain![/quote] thank you Damian, I really appreciate that 💪🏿

MY ATHLETE LOG – THURSDAY 27 NOVEMBER

Hi guys

Check in with Patrick this morning fasted. Plan remains the same as yesterday my first 3 meals of the day is protein, fats and veggies and then from meal 4,5,6 we will assess my look / water drop off and the carbs begin to come in.

Feeling good, I know and so does Patrick that once the water fully…

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hi bud, if it’s rice you want to try and add in, I personally find jasmine rice sits really well for myself from a digestion standpoint when calories are increasing

Hi guys

So here I am, hours away from stepping on stage at the Japan pro show. I am feeling very relaxed and happy with the physique I will be bringing to the stage today. A very nice balance between fullness and condition, I genuinely can’t wait to display what myself and Patrick have been working on the last few weeks. Very much tunnel vision…

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Even if this mechanism works, do you think it’s important to try and take advantage of it for the purposes of getting 7-8% BF instead of stage lean, or I could just eat breakfast with coffee as soon as I wake up because I despise early day movement? 😅[/quote] the team have said everything that I would have said also . I will add it’s one or… Read more

Saturday 8th November – athlete log

Morning guys

Based on today’s check in visuals food set up is the same as yesterday, my pre workout meals higher calories (meals 1,2 and 3) and post workout lower calories (meals 4,5,6)

Today my morning walk was 30mins and after 3 meals today I will train hamstrings/glutes/ calves and 1 quad exercise

Later this…

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Hi Kano, i would not say so much notice a difference, but it allows me to hit my protein target and with the whey will digest fast ahead of me eating a whole meal so I can see the reasoning and benefit behind it

3-5g pink salt for someone who is very active is really low. i am in agreement with what the team have said, but to be accurate weigh out whatever salt you use for the day into a pot, assess what it does to your body say over a week – 10 days as it will take some time to adjust and then make any changes from there based on what you are seeing visually

hi guys, no morning steps this morning instructed from patrick. he is really happy with my look,so now its pushing and pulling with output and food also. today was a mix of higher carb meals pre workout and lower carbs meals post workout. strength was better today for my push style training session which will be down to less output this…

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i agree with the team. aside from that other useful metrics to track is your blood pressure, blood glucose and heart rate

Hi guys another drop in bodyweight overnight, closing in on condition daily now.

Today was a combination of higher calorie foods pre workout meal (meal 1,2 and 3) and then post workout was lower calories meal 4,5 and 6. Only change to post workout was 75g raw weight rice instead of 150g raw weight sweet potato.

Today’s session was good, felt like…

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Because no one will ever of mixed insulin with peptides and tested to see what happens scientifically. So why would we risk doing so and creating some form of issue or ruining the peptides.

We dont know so we dont risk[/quote] fully agree with peter here – best to keep them separate

Usual rest day for me today with lower calorie food set up. that also means 45 mins fasted and 30mins walk later in the day. big week upcoming as look to take another step forwards in condition. this is where it becomes more mind over a matter and remembering the end goal. the changes are happening and it excites me to keep on pushing!

Thank you Ryan. My current maintenance calories is 2638. Another question I have is how to implement cardio? Should I start with just coming down to maintenance calories and and create my deficit using cardio or should I go about doing it with food and use cardio as a tool as I get further into my diet?[/quote]

morning guys

really good treatment yesterday with dr ansar mahmood at kyznclinics. i had some focused shockwave treatment on my shoulder / lats, sis ems on my back and an ultrasounded guided injection to reduce pain in my shoulder and lubricate my shoulder joint and keep inflammation down even more and i can already feel a difference this…

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Rest is when you grow and to me it sounds like having fixed training days could be more beneficial for you from a recovery but also mental standpoint. As long as you train hard / to your needs, eat well, and prioritise recovery you can still make great progress

Hi guys

Rest day for me, busy one but productive day. Physio session on my shoulder, cardio, client check ins / updates, small food shop and a few errands around the house. 1 more meal to go in and then I’m off to bed for an early night

Hi Damian

Your body composition is still in a good position based on this pictures post holiday. If you can remain patient I don’t see any reason why you can’t continue to build lean muscle slowly from here.

Usual Sunday rest day for me. Jet lag still very much present. Check in pics sent to Patrick just like everyday and some great feedback. Today I rest up and from tomorrow we crank things up this week with a combination of higher carb and lower carbs as per my previous set up before I went out to vegas. Very excited to see the changes…

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Hi Tobias

I agree with the comments above from the team. Changing macro splits will be determined on what is needed for that individual at that time and on a needs basis.

Here we go, Olympia weekend is here. The highest level / standard of bodybuilders in the world battle it out for top spot and day 1 after pre/ judging is not disappointing. Looking forward to see who win be crowned the worlds best in each division across this weekend and of course watch Kerry compete in her very first Olympia. Today, i trained…

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I fully agree with this comment

Hi all

Busy and long day of travelling today. Headed out to Las Vegas today, travelled with Haider, Cal and Rhys which was really good, ahead of watching Haider compete in a few days and then Kerry compete next weekend at the Olympia

Food today was a high day and 2 additional meals added in to accommodate for the travel. My steps today have…

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can you try to upload your pics again please bud, i cant see anything

thank you mate. yes i take in-sure with my higher carb meals and digest max with my higher fat meals

yes i train after the 3 meals, so there is no moving meals around i am sticking to my routine here

monday chest and delts, tuesday quads, wednesday rest, thursday back and biceps, friday shoulders, chest, triceps, saturday hamstrings and glutes. high day food and low day foods are changing at the moment as he is learning more about my body and based on what i need when i check in

rest day for me today. that means two lots of walks a 45 minute walk and also 30 minutes in the evening. today was all about quality time with my daughter i took her to the national space centre and she loved it as shes been recently learning about space at school. low food day also as it was a rest day for me, another day ticked off

deffo try a more neutral flavour if you dont like some of the flavours. you cant go wrong with maple syrup or chocolate fudge / triple chocolate. add iso pro protein mix well and if calories allow some berries, dark chocolate or almond butter and the taste is epic! best results you a whisk to get it really fine!!

busy day today but a good one. bloodwork done this morning along with an immune system iv drip, especially as i have been unwell recently, very much needed ahead of me travelling to las vegas next week to support kerry competing at the olympia. todays training session was hamstrings, quads – 1 exercise, glutes and calves. i am now working…

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i think this is very much based on your individual needs, which generally a physio would put together for you that is specific to you. sometimes mobility work might not even be needed, but more so prep work of exercises or movements which will get you ready / prepped for your training session itself

hi guys

training session today was quads and 10 mins cardio at the end of my session. i had a very good session, i am now training solo due to some recent changes. aside from training, very productive day with client work and a few tasks i needed to get done. my shoulder has felt pretty sore from the treatments i had on it yesterday, but this…

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hi guys, check in pics sent over to kuba today. he said this is the leanest and flattest i have been but the best he has seen me condition wise. post workout pics also sent to kuba and although i am very flat for me, there is still a nice pop to my physique so it is very exciting. today is still my baseline diet food, but 50g raw weight…

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this is normal bud, especially when food increases and its from good food sources. its a positive, be sure to spread your meals out evenly throughout the day to further aid digestion

updates are in today from kuba for my mini check in today. training day 271 calories down and rest day 244 calories down as we push on to get legit peeled and i am very happy about this. visuals are in a great spot, but this year we bring a new level so needs must. to be honest i am processed driven, so this does not bother me these changes.…

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100% there is a benefit. for context training day vs rest day food plans, you will usually see higher carbs due to aiding training performance and output compared to lower carbs for a rest day. some people carb cycle high, medium and low days. the key is to find what will help your own process to reach your goals

ive been doing it for like 8 months i think now im progressing quite nicely but im getting to a point where the sessions are taking so long but no it is going well i was just wondering about upper lower as i think i would enjoy being there 6 days a week[/quote]

Hi guys, pull session as always to start my training week. unreal session today, hit really good numbers across my session which i am really pleased with. my sleep is not always the best due to my shoulder / waking up, but yesterday i had 7hr30mins sleep and i could really see the benefits with my training today. now under 7 weeks until my…

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Usual Thursday rest day for me. Bodyweight has crept up the last few days, likely fatigue building up so Kuba has said to keep steps to a minimum but remain on usual rest day food plan. Check in pics will be sent over to him tomorrow for the direction moving forwards.

Either way the work continues in prep, head down tunnel vision. Plan…

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Thank you, i really appreciate your comment

i personally like to keep triceps and biceps at the end of my upper sessions as they are smaller muscle groups and less taxing so putting most of my energy into the bigger muscles groups works better for myself.