[Marc]

Solo legs session today – quads, adductors and calves. First session post Arnold’s U.K. it was good one and pushed decent weight. Cardio was back in today at 45mins and steps at 12k, which I’ve gone over as I had quite a few things to get done.

Food set up today was 325P 200C 40F. Condition needs to improve for next show, so as I’ve said from the very start of prep whatever needs to be done will get ticked off by myself. No emotions attached just results and that’s my focus for the next show.

1 more meal to go then an early night for me.

[Marc]

When is your next competition?

Monitoring how condition improves over the next few weeks. It won’t be france I can confirm that as I never applied for that show.

[Marc]

That would be correct Josh!

[Marc]

Hi guys, 5th place yesterday at the Arnold’s U.K. in a very competitive open bodybuilding line up. Great to be back on stage and bring added muscle tissue. Now moving into next shows it’s to refine my look and bring better condition to ensure I move up the placings and get that all important Olympia qualification this year.

Jay cutler, flex wheeler and the head coach all came up and spoke to me post show with lots of positive feedback. The fire remains for me and as does the goal, so it was back to work today working on the necessary improvements required.

[Marc]

Hi Jack, IMO anadrol isn’t needed. The questions myself and the guys asked you last (that you didn’t reply too) should be looked at first

[Marc]

Hi guys

My log didn’t upload yesterday my phone reception was non existent yesterday.

Yesterday update –

day 3 loading went very well. Woke up a lot fuller after day 2 carb load + burger and as day 3 loading (yesterday progressed I got tighter). Carbs were pulled back yesterday to 125g across 5 meals instead of 6 as I had reached peak fullness and there was no need to force extra food.

Meet and greet / athlete registration was all good yesterday for the Arnold’s U.K. great to see the bodybuilding community together.

Todays update –

Show day! I have woke up 267.4lbs which is 27.4lbs up on my last stage weight in 2020. Harder, dryer, fuller, tighter. Myself and Cal are both very happy with where I have landed this morning.

As I don’t compete in pre-judging until 7pm today we will run smaller meals to maintain condition and get sharper as the day goes on.

This is definitely going to be the best version of me ever to date stepping on stage I can guarantee that. The rest will be down to the judges.

[Marc]

Solo push session today. Had a longer than usual nap today as I was feeling a little more tired today, likely because the recent changes to food but also because after fasted cardio in the morning I’m getting a good chunk of my 14k steps ticked off.

But anyway, my push session today was really good. Listening to my body, working with weights that I can get a good mind to muscle connection and getting it done.

Skin is definitely feeling tighter, although I feel flat for me I’m still getting a very good pump.

Exercises today were;

Pec deck x 3

Incline hammer chest press x3

Nautilus seated chest press x 2

High cable chest flyes x 2

Single arm cuffed lateral raise x2

Seated machine lateral raise x2

Are there any warmup sets involved before the working sets Marc? Cheers in advance [/quote]
Hi Ryan, yes still warm up sets as normal with my training

[Marc]

How is your current off season going? Are you gaining weight ok? Your steps are high for off season so be mindful that you’ll need to factor this in with your food set up. Speaking from experience your steps is a consistent variable for you so you won’t be getting any additional benefit on heart health. Adding in HIIT a few times a week would be a smart move. Be sure to factor this is within your food to ensure you continue to gain weight in this phase

[Marc]

Last session today pre- stage on Sunday. A light upper body pump workout with Haider and Rhys.

I also had a light flush massage today now training is complete.

Food wise set up I will be having 6 meals with the following macro split;
P40 C200 F25 and then a 7th meal will be added as my last meal today; burgers and fries. The foods here are all that I have been eating in prep and what I know agrees with my body.

Condition today is even sharper than yesterday – tighter and drier. Perfect place to still keep adding food to fill out my physique and the fullness is definitely coming. The great part is my digestion is great, no distension and that’s exactly why carb loading over a period of a few days works better instead of trying to cram everything into a shorter time frame.

Feeling really really good, I’m staying at Cals house again tonight and I also have Haider who’s over from Dubai aswell as Kerry and my usual Shredz fitness centre close friends around me so it’s a very good atmosphere to be around.

[Marc]

The guys have all nailed their replies here. It’s then now a case of personal preference for yourself as to what you go with

[Marc]

Day 1 of carb loading going in today. Meals have gone in really easy. I’m still macro tracking and using foods I know digest really well for me and that I have been using throughout prep.

My look is literally changing by the meal; tighter, dryer, more conditioned/separation and fullness. Still a lot more room to go, but slow and steady. The benefit of me being in really good condition before the load is that my body is primed for the load.

So good set up for the 5 meals I’ve had so far;

Meal 1: P40 C150 F25
Meal 2-5: P40 C175 F25

Another 1-2 meals will be going in today based on what cal decides. The benefit of staying at his house is that he can see me in person and make the decisions based on what he sees.

I’m really happy with how the process is going

[Marc]

My personal favourite is peanut butter, there are so many different options depending on your own personal preference and what will fit your calories. But… I think Peter has literally given all the staples here, so you’ve got plenty of options!! Enjoy

[Marc]

Arms and 1 delt exercise today. This was my last official gym session today (the next one will be a light pump session on Friday). Today was recorded for the tbJP members site, so an exclusive one for you guys from me so close to show day.

Nothing crazy in terms of training, 2 sets working in the 8-12 and 12-15 rep range. Finished off with some posing and then just an update on how the next few days will go leading into the show.

Not long now, I’m excited to start the carb loading process tomorrow!

[Marc]

agree with Peter here, taking the approach he said It also gives your body the opportunity to take some stress of your GI (post bulk) reset appetite, and drop any inflammation that has been accumulated from pushing the bulk.

It’s essential IMO to have this phase. I’d also taper training volume down to wash any built up fatigue during your push up phase

[Marc]

Last pull session of prep today with cal and Rhys. The little top up of food yesterday (burgers and cookies) did exactly what was needed for my physique. A little extra life and more pop, perfect place for when the loading begins in a few days.

Cal is very very happy with my look today, from what he would say is a small bit of food yesterday it’s landed us in the perfect spot for when loading truly begins.

I’m excited to see my physique come to life because I haven’t been legit full for weeks, but I haven’t needed to be because condition was key. Now condition is locked in, this is where my physique will transform and come into it own. I literally can’t wait, I know I will bring my best so from here it’s simply to keep following the plan and enjoying the process.