[Marc]

Back in the game!

After some much needed rest days last week, I was back in the gym today. It was a de-volume push session but still, the rest had been needed. My session today was;

Single arm cable pull over: 2 sets of 10-12 reps

Single arm cable curl – 2 sets of 8-10 reps,
Facing in to the cable stack

Cable y raise: sets, 2 sets of 8-10,

Cybex eagle chest press : 1 set of 8-10 reps,

Flat cybex chest press/ cable press : 1 set of 6-9 reps

Assisted dip machine – 1 sets 12-20’reps 1

Incline Cable fly: 2 sets of 10-15 reps,

Cross body tricep extension: 1 sets of 10-12 reps

over the shoulder triceps cable extension: 2 sets of 10-12 reps

Good session, eased my way back into things here. Now to kick on!

[Marc]

Last rest day this week. I had a great day yesterday for Kerry’s 30th birthday which was wrapped up with a surprise birthday meal with friends and family. She did not expect it all, so that made it even better seeing so many faces. I can relax now lol literally been trying to plan her 30th for the last few months and she was so happy! I can sleep easy ha.

Check in feedback back from Kuba today. Everything has been outlined for the week ahead. Tomorrow starts with de-volume push and I can’t wait to get back to it !

[Marc]

I’d maintain whilst your shoulder is healing and then push to get as lean as possible before going into your gaining phase.

I second this. i would approach this by adjusting your timelines. Maintain while shoulder is healing, once shoulder is better get lean, then going into a bulk slowly increasing calories. What sas has said about starting low with test would be a good start point then you have some room to push dosage up throughout your bulk to your max total

[Marc]

Evening everyone!

I’m now 6 weeks post show and awaiting blood work results before we push on. I’m incredibly proud of how I’ve managed the notoriously difficult post show period whilst managing the breakdown of my engagement and moving from full time employment into full time coaching AND having my son live with me almost full time.

The day post show my weight jumped up to 88kg after a big meal post show and today I weighed 91.2kg. I’ve been more adherent and controlled than just about anyone I know and my condition thanks me for it. It’s going to be a big off season for me and entering that phase in this condition allows me a HUGE runway for progress.

Fatigue has been hard and at times food focus has kicked my ass but only 1 off plan meal has meant that I’ve been able to control my food choices to ensure I stick to foods I digest well and enjoy.

Training day food is at 3735 and rest days are 3490.

Tomorrow marks the end of a week long deload and time to get after it again.

I’ll pop some photos below.

This post is my message to anyone who’s struggling or thinking of committing to the lifestyle; do it. Just do it. Do what you need to do and do it with complete commitment. Keep putting one foot in front of the other and keep showing up, you’ll be rewarded for it I promise.

I’ll post more regularly into off-season I promise 😅

Hi Bud

Just come across your log from today. Great work, honestly well done with managing post show, life and also your coaching.

I wish you all the best, great work!

[Marc]

Check in pics and form all done this morning ready for feedback tomorrow.

Today is Kerry’s 30th birthday so I took her out for brunch. She went off to her hair appointment and I’ve been racking up my steps ready for her surprise this evening.

After tonight I will sleep well lol because I feel like I’ve been organising this evening for weeks and it’s definitely not something I am used too haha

[Marc]

I agree with the comments the guys are saying above. Aside from that what is your recovery like? Is your body fatigued? What is your sleep like? You might need to back of training volume for a few days to get a little fresher to help your body become more responsive. With the pizza you mentioned I’d stop this. IF you needed perhaps a small refeed, make this clean and track exactly how much you eat so you have this data recorded for the future

[Marc]

Started my day with a short walk outside, then to the gym early this morning for abs, mobility and vacuums. Client worked got ticked off early today, then I’ve been running (not literally lol) to get bits done for Kerry’s birthday tomorrow. This week in the end after my talk with Kuba has been taken as a rest week. The plan is to get back to it Monday after clearly rest was needed from the signs my body was showing. I am disappointed it’s taken this long, but equally I don’t like the stop start so it’s important I went back when my body is fully rested

[Marc]

Hey buddy! I tend to keep my protein pretty consistent during off-season and dieting phases. If your putting on good amounts of size then you can reassess your protein intake based on your weight when you have dieted down a bit.

Yes, but this still isn’t the answer for my question. I obviosly can try it myself and thats always the best idea but to i just wana to refer it to some other people experiance as the answer for this topic seems to be obivious from the education/exame perspective but differs alot from the top pros/coaches often do.

[/quote]
Protein during cut is not increased, it is the same as the off season. Unless you count trace protein in a cut, then protein will reduce.

In a cut generally the macros that will change is carbs and fats. Protein would likely only reduce if trace protein is tracked.

Fat intake off season generally between 15-20% of overall calories.

[Marc]

okay will do thanks a lot guys I just got a bit too fat for my liking on my last push up

Do it slow and steady mate. We are all here to support you with advice / direction so do ask us

[Marc]

Rest day again today. Day filled with client work, looking over my next YouTube video that was recorded, getting some bits sorted for Kerry’s birthday. I also had a really good call with Kuba this evening on routine / structure and how to get the most from bodybuilding and life too. Definitely good to have him in my corner with his input and advice

[Marc]

Chilled day today. Went to Oxford with Kerry for the day just to get out of the area and do something different. Surprised how warm it was actually out, it ‘could’ be vest season soon lol.

Few changes diet wise for this coming week;

Training day:

300ml pomegranate juice added to my intra

10g extra performance fuel added to my intra

25g jasmine rice added to my pre workout meal

Rest day:

Meal 1 – 25g extra cream of rice

Meal 2 – 25g extra jasmine rice

Small changes but changes which should see my bodyweight creep up but not impact on current hunger. Looking forward to the week ahead!

What does the pomegranate juice intra help with?[/quote]
Hi bud

So I add it in as it gives Antioxidants, good carb content especially with my carbs being higher in the off season, heart health benefits also

[Marc]

Rest day today, not too much to report. Client work, steps, getting some things ordered as it’s Kerry’s birthday on Saturday and trying to catch up on sleep

[Marc]

Do you have a food plan for both training days and rest days? If you don’t have a food plan for rest days I’d look to add this in first before adjusting your current calories

[Marc]

Not really, but I would always try to place cardio at a time that limits any impact on your training recovery.

I second this! There may come a time though where cardio may need to be done close to your training window,

[Marc]

Second planned session of the week today. Leg session number 1. Felt pretty tired heading into the session but with it being de-volume I knew intensity wouldn’t have been as high.

First two exercises adductor and lying leg curl went well. 3rd exercise 1 sent of SLDL felt really slow. Even with reduced weight I didn’t feel like I had much power. I stuck with it, moved onto leg press and leg extension. Again felt like SLDL. At this point I had to weigh up whether continuing would be of be benefit or put me deeper in a whole. I ended my session and fed this info back to Kuba.

I think in hindsight the weekend after fit expo I should have taken some rest. I felt tired getting back in the gym the Monday after that weekend but I went on to hit pbs and train to failure across all sessions for that week. The knock on effect has come now and I’m paying for it so lesson learnt the hard way for me to be more in tune with my body.