[Marc]

Based on your feedback here and if 5 days a week still works for you I would still remain with your current split, but then use your additional upper session to target the areas you would most like to bring up. Across your training week you will then continue to work on your strengths within your physique whilst prioritising the areas you want to further improve too

[Marc]

Morning all

So today should be a pull session for me, but my body is showing signs I need a reset. No bowel movements yesterday (very unlike me) and overall my body is feeling very fatigued.

Plan of action today is short walks 5-10 mins post each meal aiming for around 5-6k steps (so half of my usual total).

Higher kcal food p350 c520 f40 – slight pull back in fats, and a bump up on carbs. I will still do my vacuums 3 times throughout the day but main thing here is a reset to get me in a better place tomorrow. Even with no bowel movements yesterday my bodyweight is the same today as yesterday. Today’s food isn’t about getting me full physique wise but dropping off fatigue that has built up to get my body responsive again.

[Marc]

If you really wanted to look deeper into your current intake put your meal plan into the chronometer food app and see where you land and then can make adjustments from there if needs be

[Marc]

Sharper and tighter all round today, really happy with the visual changes I am seeing. 0.2kg in bodyweight from yesterday.

Today is a rest day for me, steps, posing rounds, vacuums and some client work.

Out this afternoon with kerry and mum, going for a coffee with my mum and catch up – it was her bday yesterday so a little shopping trip also which we’re looking forward too.

[Marc]

Bodyweight the same yesterday 118.1kg but definitely sharper today. Slight bump up in steps 12,000 instead of 10,000 a day. Doing between 5-6k fasted in the morning then short walks throughout the day post meals to get my total for today.

Push session today and really happy with how it went. Energy was decent and numbers not bad across the board. Major positive here being able to do lying cable cuffed lateral raise, I’ve not done this in the longest time so again reinforcing my shoulder is moving much better.

Todays session was;

Vacuums

Pec deck x2

Low incline smith press x2

Flat chest press x2

Lying cuffed cable lat raise x2

Cable crossover x3

Single arm over shoulder triceps ext x2

Abductor x3

Posing rounds

[/quote]
Hi Nick are you asking a question here?

[Marc]

Bodyweight the same yesterday 118.1kg but definitely sharper today. Slight bump up in steps 12,000 instead of 10,000 a day. Doing between 5-6k fasted in the morning then short walks throughout the day post meals to get my total for today.

Push session today and really happy with how it went. Energy was decent and numbers not bad across the board. Major positive here being able to do lying cable cuffed lateral raise, I’ve not done this in the longest time so again reinforcing my shoulder is moving much better.

Todays session was;

Vacuums

Pec deck x2

Low incline smith press x2

Flat chest press x2

Lying cuffed cable lat raise x2

Cable crossover x3

Single arm over shoulder triceps ext x2

Abductor x3

Posing rounds

[/quote]
Hi Nick, are you asking a question here?

[Marc]

Bodyweight the same yesterday 118.1kg but definitely sharper today. Slight bump up in steps 12,000 instead of 10,000 a day. Doing between 5-6k fasted in the morning then short walks throughout the day post meals to get my total for today.

Push session today and really happy with how it went. Energy was decent and numbers not bad across the board. Major positive here being able to do lying cable cuffed lateral raise, I’ve not done this in the longest time so again reinforcing my shoulder is moving much better.

Todays session was;

Vacuums
Pec deck x2
Low incline smith press x2
Flat chest press x2
Lying cuffed cable lat raise x2
Cable crossover x3
Single arm over shoulder triceps ext x2
Abductor x3

Posing rounds

[Marc]

I fall asleep no problem, wake up every 2 hours for a wee, but I’m in a deep sleep.

Bloods will be really helpful here! With regards to sleep.. what does this actually look like throughout the week? Duration / quality.. this could be linked to fatigue as Kuba said..

[/quote]
Do you taper your water towards the back end of the day?

Are you taking any supplement to help sleep like dream sleep?

What is your pre-bed routine like?

Are you taking gh, if so how much?

[Marc]

Hi Tyler

I agree with all of the points the team have made here. Post show is arguably on par or more challenging that prep itself when trying to reverse diet the correct way.

Did your calories come up much since post show. This would be the first step alongside bumping fats up.

You may well be carrying to fatigue so rest days from the gym alongside lower training volume when you start back will help.

In terms of dietary adherence try to consider adding in foods you enjoy within your calorie intake to aid adherence.

Staying on top of sleep / stress management will also help here

[Marc]

Slight drop in bodyweight today from yesterday, 0.3kg down waking up fasted 118.1kg. Visual improvements in condition all round, a little flatter but not stringy so I’ll take that. Getting into poses much better too, so lots of positives here. Full upper session today, energy was decent and muscle felt pumped considering Lower kcals.

Training session today was;

Underhand cable row x2
Upper back pulldown x2
Single arm cable lateral raise x2
Low incline smith chest press x2
Single arm cross body triceps ext x3
D handle bicep curl (facing away from stack) x3
Abductor machine x3

Posing rounds post workout. In addition I am doing stomach vacuums daily – fasted, pre workout and pre last meal of the day.

[Marc]

Food plan looks good. I am guessing you are in a calorie surplus given your calories / macros?

I would definitely add some protein to your pre workout meal.

Are you having any intra workout drinks at such as EAAs?

200g veggies in your last meal is quite a lot. Perhaps you could reduce veggies and add in some berries so you has some fruit also

Be careful of food volume also with both rice and potatoes in your whole meals as you don’t want to blow out your waist

[Marc]

Rest day today, so usual sports massage for me. It was really good, exactly what I needed getting my body looser. I’m leaner now so that meant let pressure needed to get the release that was needed. Practiced my biceps pose after and it’s best far the best I’ve hit it. The key now is to keep the mobility, keep working on the cues and replicate what I know is possible. Positives to take from this for sure

[Marc]

Pulling from the floor in my opinion is a great way to build your erectors. 1-2 sets max will be fine here. Be patient with increasing load, get your form locked in first before getting caught up lifting more and losing technique

[Marc]

Shift in bodyweight and also visuals today tighter all round in my physique. Bodyweight this morning fasted 118.3kg, moving in a really good direction.

Good leg session ticked off today, focus really on mind to muscle connection and not destroying my CNS.

Full session today was;

Lying leg curl x2
Leg ext x2
Hip leg press x2
Seated leg curl x2
Abductor x3
Toe press x2

[Marc]

Hilly is well up on this and I would certainly take his advice given your age, the dose you ran / duration I am in agreement with him