[Marc]

Hi guys

Day 1 of carb up today. Another 0.8kg drop overnight yesterday travelling. The hardwork is done so now the plan is to get my filled out start of the week and then hold heading into the show this weekend.

Trained upper today in Alicante along with a posing round. Kuba was happy with the visuals, but also knows we have a way to get me to where I know I can be fullness whilst bringing my best condition so it’s very exciting,

Off to bed shortly, after check in pics are over to Kuba I’ll see where we go with food tomorrow/ plan of action.

[Marc]

Bump in food has started from today. My condition is in a really good spot so from here we can start to back off, reducing fatigue and kuba bringing me in at my all time best which I am very confident with. Currently about to take off as heading to spain 1 week early as I like to get settled ahead of my comps. Will keep you guys updated how the week will look training wise etc

[Marc]

I agree with Louis here. From a recovery standpoint ensure you are in calorie surplus and increase your protein intake from what it is currently to further aid recovery process

[Marc]

All go my end, check in with Kuba this morning. He’s very happy with how my body is looking : how its responded so from tomorrow steps are reduced from 12k to 6k and the food plan will be based on my visuals in the morning. Thai massage / packing / steps mainly made up my day today. Travelling to Spain tomorrow afternoon ahead of competing the following weekend so it’s all systems go and I can’t wait

[Marc]

I prefer to cut calories and have a day step goal to start with. Cardio if and when needed can be added at another point, no need to use all your tools at once

[Marc]

Last leg session today on home turf and certainly went in. Felt very tired this morning, so I trained after two meals and also because I was looking flat for me Kuba said zero steps and a bump of 100g cream of rice across two meals. Definitely in the trenches, but also appreciate to bring the best level I want to the stage these feelings have to be pushed to the side. Another day closer to my goal of getting on stage and the excitement continues to build. Oh and my posing new trunks arrived and fit lol two days before I fly ha

[Marc]

Choose you preference of beef, I personally use 5% lean beef mince and then cook it in a pan. I don’t overthink the fat, I just cooked it consistently and eat the required amount. No need in my opinion to weigh the fat, just stick to the same type of beef and cook it the same way

[Marc]

Prep definitely felt like it hit hard today. Numbers were down in the gym as was energy but gave what I had to today’s session. These are the moments / days that at the end of the prep when I step of stage I will be pleased that I went through these days because these days help to define and bring a true level of condition that’s needed in the pro ranks. Another day closer to the end goal!

[Marc]

Great work so far bud! So as long as you are still driven and focused to come down some much, which it sounds like you are keep on it. Don’t focus so much on a number, but go by your look. Get as lean as you can and the number on the Scales will fall where it falls. Keep us posted

[Marc]

3rd day in a row and another new low. The details are coming through more and more and I am getting harder. A little flatter today but not overly, so we keep on moving. Rest day today, filmed a behind the scenes/ mini day in the life video today and shot the new tbjp clothing that will be dropping soon. There are sooooo many nice sets / pieces so deffo keep your eyes peeled for when the launch is live

[Marc]

Fully agree with the comments from Kuba and Clare. Be sure to get a high quality magnesium tbjp magnesium is very good because the capsule used make it more bio available

[Marc]

Second day running, new prep low – 0.3kg down from yesterday. Absolutely nothing lost in fullness, but my look continues to improve so I’m very happy as is Kuba. The work continues, energy is dipping but focus is laser sharp

Hit legs + triceps after meal 1 with my training partner today:

D handle single arm pushdown x3
Single leg lying leg curl x2
Leg ext x2
Pivot leg press x2
Pendulum squat x1
Single leg pin loaded leg press x1
Seated calf raise x3

Currently en route with kerry driving to go and see my physio, so it’s all go but it’s been a productive day so far

[Marc]

Look at what training split you want to go for, which bodyparts need more priority (more volume), number of days on training – then rest and plan from there.

You also have to think about your training intensity and factor this into your volume. Do you have the ability to train to failure or close to each session, if yes then less volume if not then more volume is needed particularly for weaker / lagging body parts.

How Jordan has broken this down in terms of a sets per bodypart is a very good reference point to start from. Then adapt from here based on progress and recovery capabilities

[Marc]

Hit a new prep low this morning 116.6kg, 0.3kg down from my previous lightest bodyweight that I seen twice last week. Condition is coming through more and more and the visuals changes are daily and it’s very exciting. Kuba sets the plan based on visuals each day and I get on with it. Trained upper today after 1 meal and even with food reduction I got a good pump, so the momentum is very much with me. Off for a thai massage soon, and definitely an early night tonight

[Marc]

Not a lab I’ve used. Would definitely stick with the lab you normally used or like Kuba said get it tested to be 100% sure