[Marc]

Highly unlikely to be new muscle tissue i noticed you pushed the bulk a bit too far so this is just the body in a happier place to perform.

I second this from what Haider said, your body now will be way more efficient and there will be less stress on your body with you coming down in bodyweight. What you should keep in mind is how you approach your training. Just because you are dieting don’t use this as a reason or excuse to not give 100% to your session. Keep your lifts strong. Plan in extra rest days or de-loads / de-volume sessions but keep getting after it

[Marc]

Check in pics sent over to Kuba this morning along with training videos for feedback. He’s very happy with where I am visually heading into my 4th week post show, as am I. Really valuable feedback on the training videos I sent over too which is great as I always want to keep on improving as an athlete.

Aside from the above, trained today I’ll post up some bits on IG later today, had my haircut, client check ins and looking forward to tomorrow and spending quality time with my family

[Marc]

This could be down to your form / execution or it could be something that needs to be looked at via a physio. Sometimes what I often see why people get Lower back with leg press is when they go too deep with reps their lower back rounds which causes pain.

[Marc]

Back in the gym today, an early session this morning trained push. A really good session, second week now starting my new training plan and I’m loving getting stuck into it. Post workout I also trained abs and continue to do mobility work on my shoulder daily.

I’ve just finished a podcast for IFBB AMA with Chris and Milo’s which went really good. Very grateful for opportunities like this, I’ll keep you all posted once it goes live

[Marc]

I agree with all of the comments above. Everyone is an individual and approaches to calories and how that split is set out is individual for that person. Clare explains it really well as to why fats might be higher on a rest day

[Marc]

Rest day for me. Had a decent sleep over 7 hours but woke up during the night to check on a client who was competing at the Taiwan pro qualifier today in classic physique. He placed second, missed out by 1 point so bitter sweet but we took his best ever look to the stage today and it’s been a big transition for him this season moving from men’s physique last year to classic physique this head so I’m very proud of him.

The rest of my day has been spent with my family, spot of shopping and wrapping Christmas gifts.

[Marc]

Hi mate

Well done on your progress so far, really good work.

How is your adherence to your plan so far, do you feel focussed enough where you can come down some more with bodyfat? If so i would carry on to drop a few more kg to get to a leaner start point before increasing food.

You mentioned your calories are 3350, if this is your daily calorie amount you could drop your calories via carbs mainly on a rest down to help speed the fat loss process up.

[Marc]

Hi guys

Last day of my new 5 day training week. Had a good sleep last night, but felt tired when I I woke up so more good nights sleep is needed for me to keep recovering from the extra training day.

I trained lower after 1 meal with Karlton mainly compound exercises but a really good session;

Seated leg curl x3
DB RDL x2
Nytram leg press x2
Pendulum squat x2
Single leg pin loaded leg press x1
Toe press calf raise x2

Now to chill this weekend with Kerry and my kids 🙂

[Marc]

But ofc will not up your proteins 😂

Hi allison, might be a stupid question, I have been drinking milk essentially every day of a bulk in order to fulfill my protein intake especially when i am at work. would you not recommend drinking milk for protein intake? I understand that it is essentially liquid calories but would it not be beneficial for someone to be able to adhere to their macro nutrience. Would the problem be stuggling to digest or is there a greater problem in the varient of protein in the milk? Any help would be appreciated, i find no trouble with digesting but am wondering if im missing out on gains.

For Reference i am 97 KG my Macronutrients are ;

C/kcal : 3,150 / P: 219 / C: 371 / F:87

[/quote]
Whole sources of direct protein would be most beneficial. Milk isn’t bad, but the calories could be used better especially as milk will slow down digestion of the whey protein post workout.

[Marc]

I keep mine in the fridge once opened and will keep it there until all used up (usually a week depending on tub size )!

This is exactly what I do also when I use it

[Marc]

Check in feedback from Kuba today he’s very happy with body composition and where I am at during this health phase, also gave me some extra cues with some of my training videos that I sent over which is always really useful.

In for an upper session early this morning, back, shoulders, chest 1 biceps and 1 triceps exercise and it was a very good session. 4 sessions down so far this week, last session tomorrow will be lower – so far it’s been a very good training week!!

[Marc]

Hi guys

Rest day for me. I can feel the Doms in my legs from yesterdays quad dominant leg session, but it’s a good feeling and deffo manageable.

Took check in pics this morning to be sent over to Kuba for tomorrows check in feedback. I’m really happy with my body composition and how things are moving / the range of movement still being really good in my poses.

Today mainly filled with hitting my 10k steps, some food prep and client work / set ups

[Marc]

Hi bud

Can you be a little more specific with what you are taking – how many mg a week each of test and masteron? How many times a week are you injecting both? What is your diet like, does it include micronutrients from fruit and veg?

Are you taking any of the tbjp health supplements if so which ones and how much of each?

[Marc]

Before doing this workout split for the last 4 weeks, when was the last time you had a de-load or more than two consecutive rest days?

What is your recovery like day to day in terms of how many hours sleep you get?

[Marc]

3rd session in a row today. The first time I’ve done this in a long time and the session went really well. Was in for legs today, there’s definitely an extra fire inside of me to really maximise this off season.

Exercises today;
Prime leg ext x3
Hack squat x2
Banded pivot leg press x2
Prime Lying leg curl x4
Toe press calf raise x2

Then finished off with some ab and mobility

Rest day tomorrow looking forward to that, reset the body before I go again on Friday with upper