[Marc]

And that’s a wrap, my diet phase is over. Just under 12 weeks of dieting, bodyweight has gone from 127.8kg to 117.3kg, a total of 10.5kg off. Once again the process has been managed effortlessly from Kuba, zero cardio steps between 10-12.5k (some days these were higher) throw in travel to America and a few off plan meals it’s very good going. If I was on prep from here there’s so much more room to push condition and fullness from extra tools not even used. 3 days rest now from the gym, steps 10k daily and food pushed up too. Fatigue is high, but with poor sleep and all the travel last 3 weeks this is a big factor

What about diet and gear strategy, buddy?[/quote]
Gear is not something I openly talk about on here, it’s always been a personal choice of mine not to do that. Diet wise, I have a new reverse diet plan so if you would like me to share that then I am happy to do that mate

[Marc]

congrats on top 4 finish !

Thank you, really appreciate the message mate

[Marc]

I’m definitely with the opinion of staying clear from pork. There are leaner and better quality sources of protein like lean beef mince, chicken, turkey, eggs. If you wanted some higher fats salmon fillet would be a good choice

[Marc]

The day has arrived. After two years of not competing my return is today. Kuba has peaked me to perfection even with the adjustments to running order of the show being a lot later than planned. I will be at my all time best. Big thanks to Meg for being out here and also kerry both huge supports. Friends have travelled from the uk to see me compete and Monika keeping me mobile with her massage treatments. The countdown is on, I am locked into the zone!!!

[Marc]

If that’s your preference then yeah go for it. Just be sure to make sure if digests well and you have no stomach discomfort if drinking it in larger volumes

[Marc]

1 day out now from show day. Check in with Kuba this morning and I am well on track to bring my best. Food tapered down slightly to keep me tight as fullness has been secured and as the days gone on I’ve been getting tighter. Kuba couldn’t make it out here to Alicante, but Meg is here which is really good so having her support / extra feedback alongside Kuba is very valuable. Athlete meeting will be soon, so just currently waiting for that to start

[Marc]

I split glutamine every morning and then a serving before training or pre bed. In total I have 10-15g daily.

[Marc]

Last session wrapped up before my return to the stage this weekend. Upper body pull dominant session. Fullness is secured, so it’s all about landing the ship from Kuba with me full and in condition – which I am very excited about. A few more days until show day, really can’t wait

[Marc]

If you are trying to heal injuries, my approach would be to be in a calorie surplus to aid recovery and I would be increasing protein to help with this. I’d focus on healing injuries first and then from there follow the advice from the team about how to approach cutting

[Marc]

Another rest day for me today, kubas instructions was to rest up keep dropping fatigue, eat and send updates when it was needed throughout the day. Feeling really good, physique is filling out nicely and as always I am following the plan set out down to every last detail and it’s coming together really well.

Aside from client work, I’ve also gone over my posing routine in the titan posing room and also got my feet lol yes my feet done with kerry ha I’m not a feet person but seen as they will be out in front of hundreds of people then needs must hey ha

[Marc]

Workout your calories for day. Split your carbs a little more around your workout window, pre workout meal – intra workout I use performance fuel – and then post workout. How much carbs spread across the day / calories will be on an individual basis but also how the carbs around the workout window make you feel as in do you need a little less carbs in your pre workout meal, and a little more in your intra workout drink / post workout

[Marc]

Rest day for me today. Headed to titan fitness before 6am to get fasted check in pics over to Kuba. Best lighting there which gives him the best idea of how I am looking / direction for the day. Food for today is below and it’s raw weight.

I checked in after meal 3 with visuals and we are on track so not adjustments where needed there.

Rested a lot today and again using the therapy machine I purchased before coming out here to keep inflammation down.

Meal 4 and 5 to go in today and then it’s an early night for me.

Meal 1
20g almond butter
200g cream of rice
100g blueberry
20g raisins
60g Whey isolate

Meal 2
175g Jasmine rice
50g veg
20 raisins
175g chicken
100g pineapple

Meal 3
175g Jasmine Rice
20g raisins
100g pineapple
50g veg
100g wild Salmon
150g prawn

Meal 4
175g Jasmine rice
50g mixed veg
175g chicken
20 raisins
100g pineapple

Meal 5
175g cream of rice
20g Nut butter
100 banana
60 Whey isolate

[Marc]

Hi guys

Day 2 of increased food today. Another bump up in food and this is the great thing about starting the peaking process early so not trying to force food in at the back end of the week. Carbs up a fair bit and a slight reduction in protein from chicken.

Still room to fill my frame even with today’s food but another positive step forwards in the right direction.

Trained today at titan fitness Alicante, nice to speak with like minded people and also tbjp supporters / followers / people who have seen my high and lows with injuries.

My session today was;

Single arm push down : 3 sets 12-20 reps super set bicep curl

Lying hamstring curl : 2 sets of 8-12 reps

Leg extensions: 2 sets of 8-10,12-15 reps

leg press: 2 sets of 12-15 2 second pause in stretch each rep

seated hamstring curl: 1 sets of 8-12 reps

Calf press: 2 sets of 10-20 reps

*3 reps away from failure on all sets

Hey Marc did you notice a lot of difference in training and all between your ex coach and Kuba ? [/quote]
My training improved a great deal with Kuba, my form, control / tempo and intensity

[Marc]

Away from training would be my preference and I would go for pomegranate juice because it provides the body with antioxidants/ nutrients such as vitamin E, vitamin K, and magnesium. It may also help to manage inflammatory conditions, support heart health , and lower blood pressure.

[Marc]

Hi guys

Day 2 of increased food today. Another bump up in food and this is the great thing about starting the peaking process early so not trying to force food in at the back end of the week. Carbs up a fair bit and a slight reduction in protein from chicken.

Still room to fill my frame even with today’s food but another positive step forwards in the right direction.

Trained today at titan fitness Alicante, nice to speak with like minded people and also tbjp supporters / followers / people who have seen my high and lows with injuries.

My session today was;

Single arm push down : 3 sets 12-20 reps super set bicep curl
Lying hamstring curl : 2 sets of 8-12 reps
Leg extensions: 2 sets of 8-10,12-15 reps
leg press: 2 sets of 12-15 2 second pause in stretch each rep
seated hamstring curl: 1 sets of 8-12 reps
Calf press: 2 sets of 10-20 reps

*3 reps away from failure on all sets