[Marc]

I don’t see a need for you to be running 18ius of HGH a day. If igf 1 is something you want to run then you can see how you get on with that alongside HGH

[Marc]

Bodyweight is trending towards, things are moving well from minimal changes. Posing practice today with Katie Farnden, work on both my front and rear double biceps pose today and I’m getting better with this and the changes are happening.

Training session today back and biceps (pull)

Chest supported row x2
D handle lat cable row x2
Single arm pulldown x2
Meadow row x2
Db concentration curl x3
D handle bicep cable curl (facing away from cable stack) x3
Abductor x3

6 mins stairmaster to finish off

[Marc]

It can serve a purpose for sure having set calories for certain body parts based on needs (eg higher carbs for muscle groups you want to bring up) and lower days for rest days.

It can for sure be used in a deficit too, adjusting where needed based again on your goals at that moment in time

[Marc]

I’ll be honest I’ve never heard of that brand. I only stick with what I know is reliable so as Jordan said, alchemia ticks that box. Their info is also on here

[Marc]

Check in today with Patrick, bodyweight this morning was 126.5kg, 6 days into prep and my start weight was 128.1kg. Bodyweight is fluctuating day to day and as Patrick said my body is adjusting to the first initial changes so we will see where things balance out ahead of my next check in this Friday. Some really nice changes coming with the posing tweaks I’ve been working on to present a more balanced physique which I’m really pleased with what I am seeing, as is Patrick.

Upper workout today / prep update. Really good session which I recorded today for YouTube and will get this edited and out asap

[Marc]

Morning guys

Rest day for me today. Feeling better than I had the last few days. Usual set up / start to my day client check ins, morning walk, vacuum and mobility.

Sports massage booked in later today along with going over posing too.

Another week to take a steps forwards in all areas!

[Marc]

Gritness gym would be another good shout in Watford, not too far from london or oxford Bicester village very big designer shopping outlet there

[Marc]

Not something I have done before but my clients have who leave out for work early in the morning and they say it’s fine for them, once give it a stir

[Marc]

Hi guys

Check in with Patrick this morning. Plans stays the same except for on my back and biceps session this coming week I will be on lower kcals instead of higher kcals as these are stronger body parts for me.

Legs session today at my local gym, solid session;

Adductor x2
Lying leg curl x2
Leg ext x2
Leg press (quad focused) x2
Seated ham curl x2
Abductor x3
Seated calf raise x3

Finished off with stairmaster post workout

[Marc]

Hi all

Still not 100% but carried on with my day as normal and rested where I could today. My session was ok, upper session number 2 of 3 on my plan, followed by cardio. Off to bed shortly, hopefully wake up feeling better tomorrow

[Marc]

Personally I think your coach cares and what he has said comes from a good place. I would look at your routine for your day and meal timings to ensure you aren’t in a position when you are not prepared to eat your meals that are on your plan.

I can say this because I’ve tried an approach of eating calories to fit my macros. It doesn’t work. Remove the confusion and stick to exactly what is on your plan. Trust me it will lead to a much better outcome and look

[Marc]

I agree with the team here on their replies. If you have one set meal plan everyday even on a rest day, then the next adjustment when needed would be to have a training day and rest day food plan, with some higher carbs in training day due to training

[Marc]

I agree with Clare here. From a personal standpoint in a deficit I’ve had great results using performa SLU-PP-32, 5amino 1q and mots -c, but like with everything you don’t need to use all at once it at all all 3 but they do have a benefit. Equally adding in t3 have you had bloodwork done to see where your thyroid markers are before adding this in?

[Marc]

Rest day for me today and also check in with Patrick. Into my third day now in a cut and bodyweight is down 0.9kg. Check ins will be every 2 days as Patrick wants to keep a close eye on things and adapt / change things as and when needed. Felt a little off this morning, my body temp was up last night. But still got my morning walk down, sports massage and also posing practice done with Katie Farden, so what needed to be done today has still been completed.

[Marc]

Good upper session ticked off today. Day 2 on prep, nothing changes for me from a routine perspective so the transition is easy.

Full session today was;

Upper 1 – back and biceps focused

Chest supported row x2
SA lat row x2
Underhand hammer pulldown x2
Meadow row x2
Seated chest press neutral grip x2
SA cable bicep curl facing stack x3
DB concentration curl x3
Abductor x3