[Marc]

Personally I think 3 rotations is overkill anyway as that will take a long time for the sessions to come around. 2 sessions is fine, you can have 1 session more quads focused and the other more hamstrings focused

[Marc]

Here we go back in the gym today, after 8 days away from training post show it was nice to have that fire to get back training. I vlogged today’s session for YouTube so keep an eye out for that.

Session today was more pushed focus few reps in reserve. Not following a set plan until I am back in the uk next week.

Full session today was;

Single arm cable lat raise x2
Pec dec x2
Seated chest press x2
Single arm cross body ext x2
Single arm over the shoulder ext x2
Single arm cable bicep curl x2

Decent pump and already looking forward to legs tomorrow.

[Marc]

Well it looks like for some strange reason I posted my log yesterday into Kerry’s log (Arrrgh)
So I’ll paste over my log from yesterday in my own log… then add in today’s log afterwards.

Yesterdays log:

Rest day for me as already planned. Sleep wasn’t great last night just couldn’t get settled. Hoping for a better sleep tonight as I’m planning to get back to training.

Bodyweight dropped even lower today from where it’s been previously, down by 0.3kg so weight this morning was 120.3kg.

Not much shift in bodyweight since post show, with mainly tracked meals with the odd off plan meal.

Won’t lie, looking forward to training and building back that routine

[Marc]

Rest day for me as already planned. Sleep wasn’t great last night just couldn’t get settled. Hoping for a better sleep tonight as I’m planning to get back to training.

Bodyweight dropped even lower today from where it’s been previously, down by 0.3kg so weight this morning was 120.3kg. Not much shift in bodyweight since post show, with mainly tracked meals with the odd off plan meal.

Won’t lie, looking forward to training and building back that routine

[Marc]

How far into your cut are you? If you are just starting the cut I would hold out on using Reta for as long as possible until truly needed. Personally for me 1mg mots c I see best results fasted

[Marc]

Carb cycling is an approach that can work well. Just like a set training day and rest day food plan.

I would assume back and legs higher carbs is because these are priority bodyparts / bigger muscle groups,

Then medium carbs days are because smaller muscle groups and less focus on them being a priority.

What I would say if you go down the carb cycle approach try to keep food sources – protein carbs and fats consistent across each day as I find this easier when make adjustments across the different days when I have used carb cycling myself

[Marc]

Hi guys

So myself and kerry were due to fly back to the uk today, but she’s still pretty unwell and I didn’t want her flying when she’s like this. We have extended our stay until next week Friday. Recovery is key here but from next week as I had planned I will resume training. I have everything I need to execute to the level I need too, so the work continues as normal whilst I’m away.

[Marc]

First food bump I agree with Clare go 300kcals you might find some movement up in bodyweight or weight may actually stay the same or even drop due to dropping of fatigue after the cut. Assess this over a week with average bodyweight and taper up if needed if you find bodyweight isn’t trending upwards. But be patient. Eat for your needs and not appetite as hunger will always be higher post dieting

[Marc]

I agree with Alison’s points here, this is what I also do. Being able to train your transverse abdominals with have huge benefit.

May I add also pay attention to meal timings in regards to spreading your meal volume out evenly throughout the day and low food volume. This will go a long way to help keeping your waist tight along movement (steps) between meals

[Marc]

This is something I would have only have done in my younger years, where I thought more training = more progress. What I came to realise is the body truly grows and adapts when at rest, and with good nutrition and effective training volume.

We are all different and with different needs. This you say is working for you and it’s good that you have tried this and are getting and understanding what works for your body.

I would be mindful here to pay attention to effective training volume to stimulate growth and training to true failure. If both are present are you able to truly recover to training every single day? I’d argue no.

Pay attention to your log book, lift progressions and how your physique is developing. This should be your benchmark for whether this is a beneficial way of training or not

[Marc]

Last full day here in Portugal with kerry. client checks this morning, followed by a short morning walk with kerry, followed by stomach vacuums before getting meals in. I’ve been eating flexible with staple meals then something different. Bodyweight has pretty much stayed the same the last 3 days between 120.6-121kg so I’m happy with that, as I’m not over eating.

Steps having been landing around the 8k mark. Call me crazy but I love starting my meals with my usual tbjp cor (rotating between the different flavour sachets I’ve got) along with tbjp iso whey, berries, cinnamon and some almond butter. Looking forward to trying the oat so creamy as I’ve heard lots of good reviews on it.

Been good to have a few days here with kerry albeit she hasn’t been well. Equally looking forward to working on improving my physique and having a longer off season to improve every area. Even with me being very focused on progress, I believe there’s always something more that can be done to develop / progress as an athlete and my full attention will be poured into this. This isn’t a game to me, it’s a big part of me as a person and I know I can achieve my goals

[Marc]

Hi all

Today has been a relaxing day. Client work in the morning and a trip into Portugal town centre with kerry to have some food and see some sights.

Taking a few days out to decompress, eat my usual types of foods which I genuinely enjoy (rice, chicken, veggies, tbjp cream of rice and iso pro whey paste, berries etc and then an off plan meal whilst out.

The weather here is beautiful in Portugal. Returning to the uk late Friday evening and then from there I will resume training and work on improving. I’m not content with this season but I know I need time to be better and improve. That’s my focus. I want and expect more from myself, I want this so bad

[Marc]

Can you post what the carb-up diet looked like?

Hi John, yes of course:

Meal 1
Tbjp iso whey protein – 50g
Blueberries – 75g
Hydro rice – 150g

Meal 2 – pre workout
raw weight chicken breast – 240g
Hydro rice – 150g
Non starch veggies – 50g
Spinach – 25g
Jam – 25g

Intra workout

30g performance fuel
15g eeas + hydration
5g glutamine
5g creatine

Meal 3 – post workout
raw weight chicken breast – 240g
Hydro rice – 175g
Non starch veggies – 50g
Spinach – 25g
Jam – 25g

Meal 4
Raw weight 5% lean beef mince – 300g
Hydro rice – 130g
Non starch veggies – 50g
Spinach – 25g

Meal 5
Egg whites – 200g
Large whole egg – 1
Hydro rice – 175g
Almond butter – 20g
Tbjp iso whey protein – 45g

Salt with each meal:
Pink salt – 1g
Lo-salt – 2g

Water – 6 litres for the day, not including making rice meals low volume

[Marc]

I would personally take the advice from a medial professional here

[Marc]

I personally feel the effects best between 600-1000mcg. But that’s me

I agree fully with sas, but this amount I would only run within a fat loss setting