[Marc]

With your goal being to reach a new level of leanness so you can have a good gaining phase, I would advise seeing this phase through and continue dieting and not waste time.

You can make adjustments definitely to your food plan by setting training day and rest day food plans. Your fats are on the high side so you can reduce this. Your protein isn’t particularly high so this could be bumped up as when you get deeper into your diet this will help with hunger (you will still get hungry though).

With the fatigue in lower back and joints this could be down to your training volume in your workouts / form with exercises. So some adjustments might need to be made there.

[Marc]

Out for the day today, gone on a boat trip with kerry to another island. On the way there now and have seen some dolphins which was really cool to see. Last few days here in Egypt, so making the most of todays rest day getting out

[Marc]

Protein, I agree I would bump up a little. When it comes to how many fats to add into your diet, this highly depends on the individual and how you feel and perform, so have a play around and see what suits you best.

Totally agree with this. To add, increase protein from direct sources such as chicken or whey and not trace protein which you would find in your blueberries

[Marc]

Morning walk, client work, followed by a morning push session, cardio and shoulder rehab. The hotel gym had everything needed to get my session complete. The gyms out here a pretty big on technogym equipment and no real fancy equipment in the two gyms I’ve trained at. Goes to show that the bodybuilders coming out of Egypt are making good results with using the basic exercises which still work alongside work ethic.

Chilled by the pool for a fair bit of the day and about to head out to the marina with kerry for a look around stroll and late afternoon stroll.

[Marc]

The team have all given great replies and I completely agree with this. Personally from experience I would use the refeed as a chance to increase clean carbs. Set the amount and see what response this has on your body. You can then note this data down as to what you do next time, whether you have more or less. Also useful info for when it comes closer to show knowing how your body responds

[Marc]

Hi guys

I trained legs today at a gym away from the hotel called Saya Gym. Bodybuilding gym it was good. Kit was mainly techno gym. The people in the gym were all friendly, spoke lots about bodybuilding, have some tips on training etc and also took some pictures with myself and kerry. Makes me very grateful to be in the position I am where people are inspired, something I do not take for granted.

I’ll post some of my session today up tomorrow on my IG.

Out here everyone loves Big Ramy, he really has made their country proud it’s clear to see and rightly so!

[Marc]

Keep going until your legit lean before you consider pulling back. There’s more to come off than you think.

I second this. Better to get ahead and cruise into show / peak week as opposed to putting in refeeds which aren’t necessary. Keep us updated as you progress during prep

[Marc]

Relaxing day by the pool today deffo a hot one it’s 20 degrees but feels so hot especially compared to the weather back in the uk before we went away. Check in sent over to Kuba today and feedback from him also. He’s happy with how my legs have come up size wise, of course still the area that needs growth but it’s certainly improved and I’m growing lean. Upper body when shoulder is back to full speed, we will be stepping up adding in an upper session, so 5 sessions a week some shoulders, chest and arms deffo looking forward to. Appetite is in a great spot and body is responding well so it’s no changes for now, business as usual

[Marc]

These days I’m not even fussy lol I’ve got a pair from Amazon in ear that hook over my ear. Don’t hear any noise, sound quality is good and if I was to lose it (which has happened before) no loved lost as not very expensive. I’d go for a cheaper alternative personally and if not happy just return it, but I’d think they would be fine

[Marc]

Hi guys, pull session ticked off early doors today.
Exercises today;
Single arm lat pulldown x2
Single arm lat biased cable row x2
T bar row x1
Upper back pulldown x2
Face pulls x2
D handle triceps push down x2
Single arm bicep curl – facing stack x2
Single arm bicep curl – facing away x2

Good session followed by 20mins cardio and also rehab on shoulder.

Today is 4 years of me and Kerry being together. Booked a treatment for us both, sauna / steam room, Turkish bath and full body massage. It was really good, Kerry enjoyed it so definitely points for me ha… off out for an a la carte Japanese restaurant this evening for our off plan meal – celebrating being together for 4 years today

[Marc]

Agree with both of the replies from the team as a starting point, unless you do in fact make a big order from tbjp

[Marc]

Rest day for me today. Got my mobility work done throughout the day and also steps, which seem to be racking up pretty easily. Usual target it 8k on days without cardio and 6k steps with cardio. I’m at 10.5k plus with steps since I’ve been away lol need to slow down before start dropping weight ha. Last meal of the day has gone in now, deffo not far from bed today.

[Marc]

The guys have all gave some really good input on flavours / taste. I’d deffo go with the flavours that stand out to you the most, I genuinely think you will be fine.

[Marc]

Up early doors, client work ticked off and morning walk. Did a morning legs session today, which meant time chilling by the pool, I’m terrible when it comes to swimming lol so chilling it was me. It’s been a nice day all round. Views here at the hotel is so so nice.

My session today was;
Lying leg curl x2 sets
Leg ext x2 sets
Leg press horizontal x2 sets
Db split squat x1 set
Adductor x2 sets
Leg press calf raise toe press x2 sets

[Marc]

Hi Simon

Have recently just had an operation myself I held at maintenance calories whilst I was recovering. The first few weeks when I went back to training I remained at maintenance calories in time. Hunger of course picked up when I started to train again as I was expending more energy but it helped me in the sense of getting back into routine and hold good body composition until my injured starting to improve further it was then at that point my calories went up into a surplus. I hope this helps