[Marc]

Bodyweight the same yesterday 118.1kg but definitely sharper today. Slight bump up in steps 12,000 instead of 10,000 a day. Doing between 5-6k fasted in the morning then short walks throughout the day post meals to get my total for today.

Push session today and really happy with how it went. Energy was decent and numbers not bad across the board. Major positive here being able to do lying cable cuffed lateral raise, I’ve not done this in the longest time so again reinforcing my shoulder is moving much better.

Todays session was;

Vacuums
Pec deck x2
Low incline smith press x2
Flat chest press x2
Lying cuffed cable lat raise x2
Cable crossover x3
Single arm over shoulder triceps ext x2
Abductor x3

Posing rounds

[Marc]

I fall asleep no problem, wake up every 2 hours for a wee, but I’m in a deep sleep.

Bloods will be really helpful here! With regards to sleep.. what does this actually look like throughout the week? Duration / quality.. this could be linked to fatigue as Kuba said..

[/quote]
Do you taper your water towards the back end of the day?

Are you taking any supplement to help sleep like dream sleep?

What is your pre-bed routine like?

Are you taking gh, if so how much?

[Marc]

Hi Tyler

I agree with all of the points the team have made here. Post show is arguably on par or more challenging that prep itself when trying to reverse diet the correct way.

Did your calories come up much since post show. This would be the first step alongside bumping fats up.

You may well be carrying to fatigue so rest days from the gym alongside lower training volume when you start back will help.

In terms of dietary adherence try to consider adding in foods you enjoy within your calorie intake to aid adherence.

Staying on top of sleep / stress management will also help here

[Marc]

Slight drop in bodyweight today from yesterday, 0.3kg down waking up fasted 118.1kg. Visual improvements in condition all round, a little flatter but not stringy so I’ll take that. Getting into poses much better too, so lots of positives here. Full upper session today, energy was decent and muscle felt pumped considering Lower kcals.

Training session today was;

Underhand cable row x2
Upper back pulldown x2
Single arm cable lateral raise x2
Low incline smith chest press x2
Single arm cross body triceps ext x3
D handle bicep curl (facing away from stack) x3
Abductor machine x3

Posing rounds post workout. In addition I am doing stomach vacuums daily – fasted, pre workout and pre last meal of the day.

[Marc]

Food plan looks good. I am guessing you are in a calorie surplus given your calories / macros?

I would definitely add some protein to your pre workout meal.

Are you having any intra workout drinks at such as EAAs?

200g veggies in your last meal is quite a lot. Perhaps you could reduce veggies and add in some berries so you has some fruit also

Be careful of food volume also with both rice and potatoes in your whole meals as you don’t want to blow out your waist

[Marc]

Rest day today, so usual sports massage for me. It was really good, exactly what I needed getting my body looser. I’m leaner now so that meant let pressure needed to get the release that was needed. Practiced my biceps pose after and it’s best far the best I’ve hit it. The key now is to keep the mobility, keep working on the cues and replicate what I know is possible. Positives to take from this for sure

[Marc]

Pulling from the floor in my opinion is a great way to build your erectors. 1-2 sets max will be fine here. Be patient with increasing load, get your form locked in first before getting caught up lifting more and losing technique

[Marc]

Shift in bodyweight and also visuals today tighter all round in my physique. Bodyweight this morning fasted 118.3kg, moving in a really good direction.

Good leg session ticked off today, focus really on mind to muscle connection and not destroying my CNS.

Full session today was;

Lying leg curl x2
Leg ext x2
Hip leg press x2
Seated leg curl x2
Abductor x3
Toe press x2

[Marc]

Hilly is well up on this and I would certainly take his advice given your age, the dose you ran / duration I am in agreement with him

[Marc]

Really good pull session today. Trained today after 2 meals as it worked better for my routine and based on today I think I will stick with this moving forwards. Moved some decent weight today, no pbs (I’m not expecting any) but the connection with each exercise was very good.

Full session today was;

Vacuums (standing / lying) – x4 holding for as long as possible
Chest supported t-bar row x2
Single arm pulldown x2
Cybex single arm row x2
Seated rear delt row x2
Db concentration curl x3
Single arm bicep curl (facing cable stack x3)
Abductor x3

… finishing off with posing rounds.

Morning walk this morning, then short walks 5-10mins max post meals to aid digestion.

[Marc]

Will you be running one meal plan daily for both training day and rest day?

[Marc]

Rest day for me today, which means usual set up. Morning walk, posing / check in, some client work. Took a step back recently with social media, making sure I’m mentally and physically in the best place to push on in prep and it’s definitely helping. Alongside morning walk I’m doing 10k steps daily and will monitor as to whether this needs to be tapered up. Condition is improving, so taking neat up is an easy way to drive the deficit

[Marc]

Start at the bottom and have a look at your daily step count. If it is sub 8k then increase it anyway how – 8-10k steps daily is a decent target assuming you don’t have an active job. Short walks after meals, less time sitting, choosing to walk rather than drive places – basically a choice of not being lazy.

Do you currently know how many steps you do a day?

Hey Adam, thank you for your response. I do have somewhat of a busy lifestyle alongside a full-time computer-based job, but I do try to get up regularly and have a walk around during the day, so I’d guess I average around 4–8k steps daily (8k being a lucky day!). I always make sure to fit in my training sessions in the morning before work as well.

I was also thinking about introducing a full cardio-focused day on Sundays, whether that’s running or walking, mainly to improve my cardio and overall fitness. My training week would then look something like this:

Cardio day / Upper / Lower / Rest / Upper / Lower / Rest

I’d appreciate your thoughts on whether you think this would be a good approach?

[/quote]
I’d look to set a baseline step goal each day of 8k. I wouldn’t say to have a set cardio day, instead be consistent across each day with your NEAT and then assess from here and see how you go.

Depending what your body composition is like you might need to consider a little pull back going into a cut to improve body composition and CV capacity

[Marc]

Step forwards with condition today after test higher kcals day. Back down to lower kcals today for upper 3 – push focused session and it was a good one. No pbs, but strong across my entire session so I’ll take that. Full session was;

Pec deck x2
Low incline smith press x2
Seated chest press x2
Single arm cuffed lat raise x3
Triceps d handle overhand pushdown x3
Over shoulder triceps ext x3
Abductor x3
Plank / side plank x2

[Marc]

Upper 2 training session today and it was a very good session. Full day higher kcals today and although I’m still on the flat side energy levels felt decent.

Full session today was;

Chest supported t-bar row x2
Single arm pulldown x2
Rear delt seated row x2
Single arm cable lat raise x2
Low incline chest press x2
Cross body triceps ext x3
Single arm d handle cable curl facing stack x3