[Marc]

I agree with the team here on their replies. If you have one set meal plan everyday even on a rest day, then the next adjustment when needed would be to have a training day and rest day food plan, with some higher carbs in training day due to training

[Marc]

I agree with Clare here. From a personal standpoint in a deficit I’ve had great results using performa SLU-PP-32, 5amino 1q and mots -c, but like with everything you don’t need to use all at once it at all all 3 but they do have a benefit. Equally adding in t3 have you had bloodwork done to see where your thyroid markers are before adding this in?

[Marc]

Rest day for me today and also check in with Patrick. Into my third day now in a cut and bodyweight is down 0.9kg. Check ins will be every 2 days as Patrick wants to keep a close eye on things and adapt / change things as and when needed. Felt a little off this morning, my body temp was up last night. But still got my morning walk down, sports massage and also posing practice done with Katie Farden, so what needed to be done today has still been completed.

[Marc]

Good upper session ticked off today. Day 2 on prep, nothing changes for me from a routine perspective so the transition is easy.

Full session today was;

Upper 1 – back and biceps focused

Chest supported row x2
SA lat row x2
Underhand hammer pulldown x2
Meadow row x2
Seated chest press neutral grip x2
SA cable bicep curl facing stack x3
DB concentration curl x3
Abductor x3

[Marc]

I’m with the team on their response. Personally what Hilly has said I can hands down say mots c has been a game changer for not feel sluggish . But like with everything you can’t cover it over with a peptide of something else needs addressing too

[Marc]

I’m with the team on this,I would steer towards taking only what you need. I wouldn’t take it in your hand luggage though that’s a big no, pay for a checked in bag and put it in there

[Marc]

I fully agree with Sara here. All variables need to be considered but seeing your current training split / days you train vs rest days will help. Also what you are in whether cutting, maintenance or bulking

[Marc]

New plan sent over yesterday from Patrick.
As it stands for now my training split is the same upper 1, upper 2, rest, legs, upper 3. I will be still following a 2 day on 1 day off approach.

Higher calorie nutrition will be on upper sessions and lower calorie nutrition on leg days and rest days to start off with.

Morning walk remains at 30mins outside and 6mins stairmaster after each workout and 3 sets of abductor machine too.

No major overhaul to my food plan on higher kcal days, lower kcal days carbs have been reduced in places.

Food plan below 👇🏿

ALL FOOD ITEMS WEIGHT ARE INTENDED AS PRE-COOKED. RAW.
LOWER KCALS NUTRITION:

Lower kcals nutrition:
Upon waking up
-1 lemon pressed in a big glass of water.
-10g glutamine

30min steady pace walk outside

Post walk:
15g EAAs
10g glutamine

Meal 1:
30g whey isolate
200g egg whites
1 whole egg
100g oats
50g blueberries

Meal 2:
250g chicken
80g rice
50g veggies
5g olive oil

Meal 3:
250g chicken
80g rice
50g veggies
10g olive oil

45min pre training:
20g HBCD
20g whey iso
5g creatine

(Nothing on rest days)

Intra training: 15g EAAs
(Nothing on rest days)

Post training:
30g whey iso
30g HBCD
10g glutamine
(Nothing on rest days)

Meal 4:
100g rice
250g lean beef
50g veggies
5g olive oil

Meal 5:
300g white fish
200g potato
100g mixed salad
Apple cedar vinegar
10g macadamia oil
500mg citrus bergamot

Meal 6:
400g egg whites
1 whole egg
50g veggies

Higher kcals Nutrition:
Awake drink 1 lemon pressed in plenty of water.
10g glutamine
5g EAAs

30min steady pace walk outside

Post walk:
30g whey iso

Meal 1:
200g egg whites
2 hole eggs
130g cream of rice
1 banana

Meal 2:
200g chicken
120g rice
50g veggies
5g olive oil

Meal 3:
200g chicken
120g rice
75g apple sauce
10g olive oil

45min pre training:
30g HBCD
20g whey iso
5g creatine

Intra training: 15g EAAs

Post training:
30g whey iso

15min later:
50grice cakes
50g jam
20g whey iso

After 30/45min post training meal,eat:
Meal 4:
120g cream of rice
200g low fat beef
1 banana
10g olive oil

MEAL 5:
200g salmon
120g rice
100g salad
Table spoon apple cedar vinegar

Meal 6:
300g egg whites
1 hole egg
100g sourdough bread
30g almond butter

[Marc]

Hi all

Check in day today with Patrick, fasted pics sent over to him. FaceTime call with him shortly after to speak about where I am currently and the plan of action moving forwards. My short off season phase is now complete. Started with a bodyweight off 117kg and finished with today’s bodyweight of 128.1kg.

My body composition is in a respectable place and I’ve added size in this short period. The focus now turns to starting dieting from tomorrow. We will work with my body, won’t force being in shape by a set date but there are a nice run of show late spring so we will get to work and assess how my body changes / responds each week, with regular updates as always throughout the week. My plan is being finalised, so I will be able to share the starting point for how things will move tomorrow.

I have an upper body sports massage with Katie farnden today and also we went through my poses. She’s been working with me now for a few months and more so recently we have been looking at how I can get more from each pose and the tweaks / Adjustments I am seeing already is mind blowing and Patrick agrees. Rinse and repeat.

I’m looking forward to getting prep underway now

Sweet! Excited to follow your prep!

Yeah if you get your new plan tomorrow, would love to see the starting diet layout along with what will your training spilt and cardio will look like now to start prep? 💪🏻😀[/quote]
Hi Nick, sure I will be posting all info up shortly

[Marc]

Hi guys, thanks for all the responses.

To answer your questions Rich:

I have been on this split for just 2 weeks now.

I am making plenty of progress, but i have also been sick for 3 weeks straight just before i started this split, so i’ll probably progress on any split right now 🙂

The question was driven by the fact that i always see U/L being recommended, so i was wondering if there is any benefit to just U/L over my current split. Maybe fatigue wise or so. Or maybe some experiences of you guys with both splits

Chris: that could actually be a great split too, thanks for the suggestion

Hi Lucas

So my take on this would be, if it’s not broke don’t fix it. You were making great progress before you got sick, so that should be enough confirmation that split works for you.

There are so many different training splits. What works for one person might not necessarily work for someone else. Stay focused on what works for you and don’t get side tracked.

I’ve personally ran PPL/UL and I got very good results from this. If this is the same for you and it sounds like it is, don’t change anything

[Marc]

Hi all

Check in day today with Patrick, fasted pics sent over to him. FaceTime call with him shortly after to speak about where I am currently and the plan of action moving forwards. My short off season phase is now complete. Started with a bodyweight off 117kg and finished with today’s bodyweight of 128.1kg.

My body composition is in a respectable place and I’ve added size in this short period. The focus now turns to starting dieting from tomorrow. We will work with my body, won’t force being in shape by a set date but there are a nice run of show late spring so we will get to work and assess how my body changes / responds each week, with regular updates as always throughout the week. My plan is being finalised, so I will be able to share the starting point for how things will move tomorrow.

I have an upper body sports massage with Katie farnden today and also we went through my poses. She’s been working with me now for a few months and more so recently we have been looking at how I can get more from each pose and the tweaks / Adjustments I am seeing already is mind blowing and Patrick agrees. Rinse and repeat.

I’m looking forward to getting prep underway now

[Marc]

CoQ10 you can get from tbjp love heart product it’s one of the ingredients with the supplement panel (ubiquinol)

[Marc]

Upper session pushed focused today in the bag. Strength down a little today, but I know why that was uncomfortable nights sleep with my shoulder / trap which happens from time to time. Anyway session still got ticked off although strength was down did some extra reps to create enough training volume.

Exercises today:

Underhand chest supported row x2
Pec deck x3
Low incline smith press x2
Seated chest press x3
Single arm cuffed cable lateral raise x3
D handle triceps pushdown x3
Db preacher curl x3

[Marc]

Hi bud if you either upload a link for us to view or drop me a dm on instagram with your pics

[Marc]

Slightly different season for me today. I ran an arm day for a change but to also give my bigger muscles group as rest as I could tell it needed it but I also didn’t want to take a rest day. I really enjoyed my session today, different to the usual but felt good for it.

Full session;

Single arm d handle pushdown x3
Standing cable skull crusher x3
Over the shoulder triceps ext x3
Single arm d handle curl (facing cables) x3
Db concentration curl x3
Single arm d handle curl (facing away) x3