[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

[Marc]

Aside from taking gh pre bed has anything changed for you with your sleep routine? What phase are you in – cutting, maintenance or growing?

[Marc]

Double log as yesterday I couldn’t get into the app. So a 8th finish for me in Portugal. Some real positives that I took from the show, waist tighter, posing felt more comfortable for me and I put less pressure on myself. I still expect and want more as an athlete, but I’m at peace with what I turned around since competing in France a few weeks before. Time to reflect and plan for the future to improve all round. There’s more to come from me but I can’t rush the process just to have stage time.

Out in Portugal for a few days now with kerry, a little downtime as life has been very fast paced recently.

I’ll keep you guys updated on future plans over the coming weeks for myself

[Marc]

Show number 2 of the season for me today at 5:30pm over here Portugal. Happy with the look I’ll be bringing to the stage, that in itself is a win for me. Kept things super simple to ensure my waist stays tight whilst maintaining fullness. Not long now, super chilled and excited

[Marc]

I agree with the team. Bump calories up, look to see what your average bodyweight is over the course of the week. A 0.2-0.4kg benchmark would roughly be what you are looking for here.

Do you have a training day and rest day food plan?

[Marc]

The team have given really good points which I fully agree with.

I would really pay attention to eating in a calm environment, and spreading meals out evenly throughout the day. Then short 5-10 mins post meals will aid digestion. Be very patient with your rate of gain in your growth phase. Quality muscle takes time, stay patient and don’t rush the process.

[Marc]

Less than 1 day out now from competing in Portugal. Looking forward to show and taking a step forwards in condition from my last show in France last month. Super chilled day today, legs elevated, naps, watching some football highlights and keeping myself in my zone and blocking out anything that doesn’t need my energy. Not long now, I’m excited!!

[Marc]

Woke up tighter again and fullness well and truly there. Food today will be the same set up as yesterday minus 150g Mediterranean veg to keep gut volume down and 75g blueberries removed for the same reason so no fruit today.

Water still at 6litres for the day excluding coffee and making rice based meals. Salt remains 12g lo salt and 6g pink salt to keep electrolyte balance consistent.

Training session today, light session working with reps in reserve. No step count but short walks between meals likely land around the 6k total mark for the day, the same as the 2 days previously.

Last training session, 2 days out from competing.

Full session;

Single arm cable lat raise x3
Cross body triceps ext x3
Single arm cable bicep curl (facing away from cable stack x3)
Rope hammer curl x3

Today was also the athlete meeting at big evolution gym. My show day number is 6! Just for fun they took the weight of bodybuilders with clothes on and my weight was just over 123kg (I have had 1 meal and 3 litres of water so far – 10:30am)

Off to a sports massage with Monika later this afternoon, which will be welcomed as she is so good and understands my body well.

[Marc]

I would seriously look at your sessions set up / training volume as this is far too long training.
Taking your eaas or MPs max in one hit half way through your session would be the way to go here

[Marc]

I would imagine this is more so subconsciously that you have felt a shift. I would focus more on your wellbeing / mindset around things that can help to keep you relaxed whether that’s reading a book, meditation or something of that nature.

The likelihood is that you are in a stressed state this will naturally affect your digestion. I’d place your focus on working on reducing your cortisol levels day to day

[Marc]

Hi Nick

I hope the op went well.

I agree with Sas advice here post surgery. You are well trained so you will maintain well, but it’s important to stay on top of nutrition.

I’d also have a chat with the surgeon / post case team on timelines for gradually returning to training as you don’t want to rush back and cause bleeding or swelling in the area.

When you do return to training light training with reps in reserve would definitely be the way to go initially.

Keep us posted please

[Marc]

Morning all

Visibly tighter today. Gone with a front load approach for this comp, fullness has been achieved so tapering down carbs into the show gradually to dry out and get tighter. It’s working really well.

Macros today P340 C300 F60 / 3100 kcals.

Rest day for me, so short walks between meals 5-10mins max, client work, haircut, and posing rounds between meals and vacuums fasted, midday and pre last meal of the day.

Expect to see a nice step forwards in condition with carbs down by 100g compared to yesterday.

Feeling really chilled, looking forward to seeing the changes today will bring leading into tomorrow.

[Marc]

Epic!! The best supps in the game