[Marc]

Hi will

So I still can’t see your pics so I’m unable to comment here.

It’s good to know this training plan when you were in a bulk you made a lot of Progress. Do you think you need to overhaul your whole training split.

Something that stands out that if you ran this split during a cut too I’d imagine your numbers dropped off a fair bit / the weights you are lifting and rep ranges could be more varied.

For example shoulder press for 6 reps and 5 reps Is low. I’d be looking to work through a variety of reps ranges across your training split for example

7-10 / 8-12 / 12-15 reps to create a new training stimulus to your muscle fibres

[Marc]

Hi guys

First day following new food plan set up. Nothing really to report on that as such, just doing the do with a nice variety of foods which is always welcomed.

Had my consult today with someone who will be helping me from a shoulder rehab standpoint / training plan set up. Nothing yet confirmed in terms of the best split for me but from my initial postural assessment programming will be based around this, what areas Patrick and myself want to improve from a muscle standpoint and then we start to form the pieces of the puzzle so to speak. I will keep you posted as this progresses

[Marc]

Hello marc, First I wanted to say that I absolutely cannot wait for what you’re will do in 2026 with Patrick, I just wanted to ask Do you know why in first meal You have 120g of cor or 150g of oats? I mean the difference is pretty big so I do not really know why it is 150g oats or 120g of cor instead of 120g of cor or 120g of oats

Hi Piotr

Thank you so much, I really appreciate that.

So with what cor and oats, if you take out the trace protein and fats, the direct carb content between the two carbs sources are pretty much identical so this would be the reasoning here. I hope that helps

[Marc]

Nice day out with the family today, spot of shopping and enjoying each others company.

From tomorrow this will be my food plan:

Nutrition:

ALL FOOD ARE RAW WEIGHTS ARE MEASURED BEFORE COOKING.

Awake drink 1 lemon pressed with water.

10g glutamine

Cup of organic green tea

Daily food plan for now. On rest days post training rice cakes, jam and EAAs will be removed.

Meal 1:

200ml egg whites

1 large whole egg

120g cream of rice or 150g oats.

60g blueberries

1 banana

1/2 avocado

Meal 2:

150g chicken

120g rice

100g broccoli or spinach

Meal 3: pre-workout

150g chicken

120g rice

100g pineapple

100g asparagus

10g olive oil

Intra training: 15g EAAs

Post training:

30g Rice cakes

30g jam

10g EAAs

(Nothinh on rest days)

After 30-45min

Meal 4: post training meal

120g cream of rice or rice

80g grapes

150g chicken or turkey

Meal 5:

150g salmon

400g potato

150g mixed salad

10g macadamia oil or safflower oil – high-linoleic version

Meal 6:

200ml egg whites-1 yolk OR 120g fresh salmon

100g multi grain toast

Apple cedar vinegar

30g Walnuts

… Training will follow a 2 day on 1 day off approach, with a big emphasis being placed on my upper body, further balancing out my physique from my right side where I have my shoulder osteoarthritis.

I will be having a consult with someone who will be helping me with putting together a training plan to help me with this, with is something me and Patrick has discussed and he is all for it. I will update you guys, further as things progress how my training will look and the reasons behind the approach too

Hey Marc for the 2 days on 1 day off is it PPL or upper/lower spilt? [/quote]
This is to be confirmed. I had my training plan consult with the person who will be helping me a short while ago, so we will work through and look at all the variables from a training plan/ shoulder rehab standpoint before confirming 100% training split we will go with

[Marc]

Hey Marc, have you got a contact e-mail to discuss online PT and/or in person learning to pose session? Apologies, dont have socials apart from Linkedin.

Enjoy the weekend!

hi Damian

Thanks for reaching out. My email address is teammarchector@gmail.com

[Marc]

What was the maximum dose you took previously and when you took that dose did you experience water retention? Have you ever split your HGH dose up so it’s not all pre bed?

[Marc]

Nice day out with the family today, spot of shopping and enjoying each others company.

From tomorrow this will be my food plan:

Nutrition:
ALL FOOD ARE RAW WEIGHTS ARE MEASURED BEFORE COOKING.
Awake drink 1 lemon pressed with water.
10g glutamine
Cup of organic green tea

Daily food plan for now. On rest days post training rice cakes, jam and EAAs will be removed.

Meal 1:
200ml egg whites
1 large whole egg
120g cream of rice or 150g oats.
60g blueberries
1 banana
1/2 avocado

Meal 2:
150g chicken
120g rice
100g broccoli or spinach

Meal 3: pre-workout
150g chicken
120g rice
100g pineapple
100g asparagus
10g olive oil

Intra training: 15g EAAs

Post training:
30g Rice cakes
30g jam
10g EAAs
(Nothinh on rest days)

After 30-45min
Meal 4: post training meal
120g cream of rice or rice
80g grapes
150g chicken or turkey

Meal 5:
150g salmon
400g potato
150g mixed salad
10g macadamia oil or safflower oil – high-linoleic version

Meal 6:
200ml egg whites-1 yolk OR 120g fresh salmon
100g multi grain toast
Apple cedar vinegar
30g Walnuts

… Training will follow a 2 day on 1 day off approach, with a big emphasis being placed on my upper body, further balancing out my physique from my right side where I have my shoulder osteoarthritis.

I will be having a consult with someone who will be helping me with putting together a training plan to help me with this, with is something me and Patrick has discussed and he is all for it. I will update you guys, further as things progress how my training will look and the reasons behind the approach too

[Marc]

I’m in agreement with what Jordan has said here, that’s how I personally use my nad+ and mots c – both IM

[Marc]

Hi guys

First day back in the gym today. I did an upper session, no sets to failure but nice to get some training in. Kerry had some upper sets alongside lower so we did some exercises together which was good, as we haven’t done so for a long time now.

Family day / weekend, I took my parents out and also my daughters as a thank you for all of their support and help they show me and kerry year round.

Wholesome day, haven’t really been on my phone and it’s been great to be honest

[Marc]

Hey Marc now that you are settled back in the UK just curious what your diet and training spilt looks like now going into this phase into the offseason next!

Hi Nick

This week is a completely relaxed week for me, so as instructed by Patrick so know pre set diet this will start on Monday. Training wise I have a training split, but I will be speaking with someone in the coming days who helped me for a brief period last year who has worked with people with shoulder conditions like mine to get know only a training plan in place for me but also rehab protocols. This is something I’m really excited about and Patrick is all for it as we know this will make a big difference moving forwards to my physique development and also from a balance / symmetry standpoint. I’ll likely document this on YouTube when I get started again soon and also update info on my log, but for now I can’t give more info as this weekend is family time which is much needed and training at the moment is just as I feel until the consult in a few days

[Marc]

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?

[Marc]

Mine and kerry’s last day here in Alicante. We have had a chilled day, client work first thing then been out to titan gym (I did not train, kerry did) and I had my haircut there. Picked up a few bits for our families, our usual coffee and chats, and basically just enjoyed each others company without the hectic lives we often lead back at home.

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 phase done and then transition into adding some more muscle tissue

[Marc]

Mine and kerry’s last day here in Alicante. We have had a chilled day, client work first thing then been out to titan gym (I did not train, kerry did) and I had my haircut there. Picked up a few bits for our families, our usual coffee and chats, and basically just enjoyed each others company without the hectic lives we often lead back at home.

[Marc]

I agree with all of the comments above here. Whilst more sleep is great and you have your data from your oura ring, I would always go with how your body actually feels and it sounds to me like you are in a very very position with how you feel. Perhaps if you wanted a deeper sleep if you weren’t or things to further improve sleep quality is light blue light exposure pre-bed, supplement with tbjp dream sleep or magnesium, have a hot bath around bedtime, limit phone usage 60-90mins pre-bed and try to have a consistent sleep time

[Marc]

Well done Nicholas on your first show, I hope you enjoyed the experience. It’s good that you are focused on improving and asking the right questions to move forwards from here.

How are you from a mindset standpoint? Do you think you could continue diet for a short period longer say 6-8 weeks to get leaner? If so I would do this as then when you move into your growth phase you will be able to really capitalise on growing lean muscle tissue.

In this time you can make any adjustments to your training plan / split – to get used to what will help you going into the off season to maximise progress.

Well done again, I think you smile says how much your enjoyed the process!!