[Marc]

Hi guys, midweek check in today. Visually Kuba is happy with where I am at currently. The plan is to hold this weight for around the next 4 weeks whilst I’m recovering post op before moving into a push up phase for 18 weeks.

The plan has always been to go grow lean. Since being with Kuba I haven’t had a clear with the training, my knee initially and my shoulder hasn’t been right from the very start. To say I’m excited to get back to training and at a level I haven’t trained at in over a year is very very exciting. I can’t wait to be honest! The drive and will to be better is sky high

[Marc]

A day of client work today and mobility on my shoulder. Currently eating the same foods each day as I’m not in the gym currently but I’m absolutely ok with my food plan. For those interested this is;

All food is raw uncooked

Meal 1
100g cream of rice
20 dark choc
100g blueberry
90 Whey isolate

Meal 2
100g Jasmine rice
50g mixed veg
200g low fat steak mince
150 chicken
100g pineapple

Meal 3
100g Jasmine Rice
100g pineapple
50g veg
250g Salmon
150g prawn

Meal 4
100g Jasmine rice
50g mixed veg
100g banana
200g low fat steak mince
150G chicken
100g pineapple

Meal 5
100g cream or rice
10g Nut butter
100g Strawberries
90g Whey isolate

[Marc]

The pull of cardio could potentially be the reason for your appetite diminishing.

Does the bread actually sit well for you? As for lots of people when pushing food high or doesn’t

The sourdough digests well but I think in terms of fullness it fills me up quite easily [/quote]
I’m not someone who has a big appetite, when I had bread it fills me up a lot. This biggest thing what helped me getting more food are, moving and getting some steps between meals, using both tbjp insure / digest max to help with digesting the food, picking foods that are higher in calories and don’t take up much volume, like adding some honey to a meal, pomegranate juice to my intra workout. Biggest point is you still need to keep a level of activity with some cardio and steps to help your appetite otherwise you are eating not moving and feeling full and sick of food

[Marc]

Good phone fell yesterday with Ali Noorani who done my surgery. He’s very happy with how the operation went. He’s advised me to not use the sling and really work on now building up my range of movement in my shoulder as this is what will really help me moving forwards. Feeling really positive and focused with it all and determined the nail this recovery phase.

Been a day of client work, sorting out Christmas gifts (ordering online) short walks and rehab work on shoulder.

[Marc]

Never heard this before to be honest. Potentially it’s genetic if other members of your family experience the same thing. If in doubt get a blood test done to check your markers

[Marc]

Not too much to report today. Slept quite a bit today on and off. I’m in no real pain with my shoulder so that’s definitely a good thing. Hoping I get a better night sleep, been off the last few days with me sleeping upright

[Marc]

Hi all so for anyone who follows me on IG you would have seen my post that I had a pre- planned operation on my shoulder. I won’t go into details but it was a small keyhole op which went well.

Priority is rehab and recovery. My food plan has been adjusted to a daily plan with higher protein than previous plans to aid recovery. Pain is very low so I am pleased about that. I’ll have some time or training planned for 7-10days before going back in to train legs and the side of my body I didn’t have an op on. Mindset is very good, doing what is within my power

[Marc]

Thank you Peter/Clare, where the 2 stone I lose comes from is of no relevance to be honest, same with the meal timing really, I’m just thinking by having a shorter window 7/8 hrs there’s less likelihood of me snacking.

So with your reply If your adherence to the plan can be maintained this will be ok. The main benefit here is actually tracking food for consistency/ when to make adjustments so that’s definitely going to beneficial. There’s also no set rules so if you decide to spread your meals over more meals further down the line you can do so

[Marc]

Hi guys

No training for me today, I had an appointment in london this morning which lasted the day and which travel no training. Definitely tired, but early night on the cards today

[Marc]

Decent pull session ticked off today. Had a few things to get done today so it meant I trained solo again close to home. All the usual exercises for me;

Single arm lat pulldown x2
Cybex lat row machine x2
Chest supported T bar row x 2
Upper back pulldown x2
Rear delt seated row x3
D handle triceps pushdown x3
D handle bicep curl facing in x2
D handle bicep curl facing away x2

Gym was really quiet today, this time of year is great lol a lot of people seem to drop off before the the Jan rush comes

[Marc]

So here I would allow for more than 16 weeks to get into shape. It looks like you have pushed your diet hard 600g carbs down to 0g carbs. You Being natural athlete you want to make sure you come down slowly with bodyweight to hold onto muscle, so a leaner start point and a longer prep would be advised alongside tapering calories if during prep either by a diet break or higher carb days if needed. Adding more muscle to your frame will help with your desired look but you need to allow time for this too

[Marc]

As above plus rbc. I would personally just get the full panel from whatever company your using.

Agreed! Better to have a full panel from the start checking all markers so you have this data to compare in the future

[Marc]

Well Man U were a massive flop last night. Didn’t even put a performance in the match last night which was very disappointing. Got back late after the match, so had a lay in to make sure caught up and had at least a decent sleep. Today I’ve been getting jobs done, getting my car serviced, client check ins, small food shop – so more of like an admin type day which is normal for a rest day for me really .not much else to report, midweek check in sent over and it’s more of the same continue as I am

[Marc]

Never used these labs myself, a couple guys in my gym have used bullion before no problems but I can’t speak from my own experience here

[Marc]

Hi guys

Earlier gym session today, a solo one legs close to home. All my usual exercises today, just different brands of kits but the job got done!

Trained earlier today as me and Kerry are en route to watch the Man Utd vs Bayern Munich champions league game tonight at old Trafford. Praying my team Man U get the result to keep their chances alive of getting through the group stages