[Marc]

Hello! how much carbohydrate are you currently eating? can you post your diet?

Hi John

I don’t ask for my macro split breakdown, I used too but I prefer to not get caught up with the numbers when I’m this deep into off season and go into robot mode instead and just follow the set plan.

Here is my food plan below for training / rest day

*Food is raw weight

Training day;

Meal 1
150g cor
100g banana
20g honey
100g blueberry
60g Whey iso pro
30g nut butter

Meal 2
150g Jasmine rice
50g mixed veg
225 low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 3 pre meal
150g Jasmine Rice
200g chicken
2 caramel rice cake 30 honey

Intra
55g performance fuel
300 ml pomegranate juice
40g sustain
20g mps max
5g creatine
5g glutamine

Meal 4 :
60g whey iso pro
150g rice based cereal
20g honey 100g berries

Meal 5:
125g Jasmine rice
50g mixed veg
5g olive oil
200g low fat steak mince
100g low fat pasta sauce
100g pineapple

Rest day;

Meal 1
150g cream of rice
100g banana 100g blueberry
60g Whey isolate
20 nut butter

Meal 2
150g Jasmine rice
50g mixed veg
225g low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 3
150g Jasmine Rice
100g pineapple
50g veg
200g wild Salmon

Meal 4
150g Jasmine rice
50g mixed veg
225g low fat steak mince
10g olive oil
100g low fat pasta sauce
100g pineapple

Meal 5
125g cream or rice
20g Nut butter
100g Strawberries
60g Whey isolate

[Marc]

Last session of the week today and I wrapped it up with legs. Felt a little tired before my session, but once I got the the gym + a scoop of DNFM I soon got into the zone.

I progressed my lifts on last week with either weight or reps so I’m very happy I got in the gym and got at it.

Highlight was a PB on pendulum squat which I posted to my IG if anyone wanted to watch it.

[Marc]

Thanks Kuba! Do you take this alongside love heart?

Definitely take this alongside love heart as the ingredient panel is different

[Marc]

Pull session today and decided to go to a different gym in my area today, mainly because I fancied a change and different environment. I didn’t log book today, just got in and done my usual exercises or switched exercises which made the same exercise as I would if I trained at my usual gym.

Had a really good session, head down and got it done so I’m happy the change in gym today was a good

[Marc]

Personally more frequent meals whether bulking is cutting is what I’d opt for regardless of the size of the meals. 5 or 6 meals is my preference with either phase

[Marc]

Rest day today, so that meant my usual sports massage treatment. Some work on my lower today and also my upper.

Mid-week check in to Kuba also. Feedback on exercises from yesterday. He really does look at every detail when it comes to training so for me it’s very useful to know that I can improve technique further which will then give me greater results / progress. Cardio has been increased to daily, 10mins or 20mins depending on what I am training that day. To help keep appetite / bp in a good place and also for cv health.

Client work, steps, cardio, haircut, oh and eating made up the rest of my day today.

[Marc]

I agree with the comments above. It could be that the pain has started from your movement pattern / execution and now the longer this has gone on the more pain you are experiencing. First things first get this looked at by a physio then plan accordingly from there with exercise selection / set up.

[Marc]

Evening guys / girls

First leg session of the week today and my first time running this new split with the changes Kuba made last week. The main change exercise selection wise was db split squat being removed for Cybex hack squat. I haven’t used a Cybex hack squat in a very long time, since last year in prep in fact so I was excited but also a little anxious on how my knee might feel. But the 1 working set I had went well, worked on 5pps and I got 11 reps with a 2 second pause in the hole so I’m really happy with that.

My full session today was;

Adductor x2
Lying leg curl x3
SLDL x1
Leg extension x3 *
Leg press x3*
Hack squat x1
Seated calf raise x2

*means the 3rd set was on my left side only as still bringing up the slight imbalance with my leg here

[Marc]

First session of the week today and it was push. Sent went ok, but I found myself spending a little longer than I would have liked looking back on the training cues from last weeks feedback. I’d say this is the one session in my training split that I’m really still trying to nail down with accuracy. As always I feeback to Kuba and continue to work on any adjustments suggested.

[Marc]

Hi Jake welcome to the site. Well done on reaching your heaviest weight yet. A key point you made here is that progress is phenomenal and you are strong. I’d continue to bulk here if adding size is your goal. Rinse this phase for a little longer yet. Stay active with steps outside of cardio to keep appetite in a good place and to help with keeping bodyfat down and keep growing my man

[Marc]

A rate of gain of 1-2lbs a week is good here. Cardio once or twice a week isn’t a lot, so potential here to say right increase to 3 sessions steady state. What is your daily steps like? If your appetite is good, I’d keep rinsing this growth phase with your current rate of gain. If rate of gain stalls you can increase a food little. Your protein could potentially be increased here at a glance from what you have wrote

[Marc]

Check in feedback from Kuba today. Really happy with the visuals and how the last week has gone. Some valuable pointers as always to put into practice with my training this coming week from his feedback and I’m looking forward to it.

Feel in a really good groove and can’t wait to get stuck into training next week.

Had a few in person client PT sessions today (my online clients but going over their form in person) and then in person check ins. 1 client is competing over 60s and the other client over 50s this year and both coming in well so far on prep. Got to love that grainy look you see in some of the older physiques, so I’m excited to watch their prep unfold.

Met up with Haider today as he’s in the uk for a short while along with Zac and Rhys. Went for a carvery and catch up which was good as was a chance to catch up.

I’ve got 1 more meal to get in this evening and I’ll deffo be off to bed early.

[Marc]

Agree with the comments above here. Keep it going and keep growing! Rinse this phase for as much as you can

[Marc]

Check in day today. Pictures and data sent over to Kuba ahead of feedback tomorrow. Food was pushed up this last week and although at times it’s definitely been a struggle to get it in, today I saw my heaviest bodyweight land so far this off season at 133.8kg. I’m very happy to see this increase, especially as this is the leanest I’ve been at this weight. Still some time left in the push phase and I’m here for it!

[Marc]

Last session of the week over at my Friday gym for legs – premier gym Coalville. New set up on legs today with a few changes in order of exercises and a swap for pin loaded single leg leg press, instead of hip leg press.

I was really up for this session and it didn’t disappoint. Exercises today were;

Adductor x2
Single leg standing leg curl x2
Leg ext x2
Pendulum squat x2
Single leg leg press x2
Seated leg curl x2
Standing calf raise x2

Very happy with how todays session went. New structure to this leg session and the small tweaks will keep me even more hungry for progress.