[Marc]

Hi Fabio

Thank you, I appreciate the well wishes.

Water was tapered down yesterday, ended the day on 3.5 litres total

[Marc]

I’ve never taken it personally but I’ve heard this to be common. I agree with what hilly has said here, best to assess your tolerance and go from there

[Marc]

Agree with all the comments above. I can vouch for quanta I’ve never had any issues before. But drop them a message and a picture and they will clear up any concerns you have I’m sure

[Marc]

Morning all

Now officially 1 day out from the France Pro Show. Feeling very chilled, like I have this entire prep and also excited to compete.

FaceTime call with Patrick this morning everything remains on tracked as planned. My first 3 meals for today are mapped out, shown below. After the first 3 meals Patrick will be coming over to my apartment to see me in person and then he will give the direction for the remaining 3 meals as we move through the day.

Tan later this afternoon and athlete meeting this evening. Me and kerry are staying around 5 mins away from the venue so super easy for us to get too.

Not long now 🙂

Meal 1:
4 whole eggs
120g cream of rice
1 banana
1g salt

Meal 2:
150g chicken
120g rice
50g pineapple
10g olive oil
1g salt

Meal 3:
150g lean beef
120g rice
1 banana
10g olive oil
1g salt

[Marc]

I’m a big believer that tissue work is of benefit not just during competition prep but year round. Having it scheduled like you have away from training sessions is the right way to go also, so do keep this as it is.

It’s definitely beneficial from a recovery standpoint but also allowing your muscles to be more relaxed, drop inflammation and improve muscle flexibility and why you see an improvement in sleep is because your body is dropping stress.

Tissue work should in know way impact recovery but enhance it. Just Enough pressure to do the job. Anything that takes a few days to recover is not beneficial and causing more harm than good so also bare this in mind

[Marc]

Morning all

New prep low bodyweight this morning by 0.6kg, bodyweight upon wake fasted was 118.4kg. Even tighter today, and the tentative meal plan is in today from Patrick.

Patrick will be landing in Marseille – France early morning so I will see him in person around midday today and if any changes are needed he will make these as needed.

Today water intake will be 6 litres from direct water. Today will be my last training session – arms where I plan to do 3 triceps and 3 biceps exercises, 2 sets of each exercise. Feeling really good, very much chilled and in my zone.

I also have a sports massage this afternoon so a good day planned, oh and a haircut.

Tentative food plan for today is;

Meal 1:
4 whole eggs
120g cream of rice
1 banana
1.5g salt

Meal 2:
200g chicken
120g white rice
50g pineapple
10g olive oil
1.5g salt

Meal 3:
200g lean beef
120g rice
1 banana
10g olive oil
1.5g salt

Pre training:
10g glutamine
5g creatine

Only water intra training

Meal 4: post training
120g cream of rice
200g lean beef
1 banana
10g olive oil
1.5g salt

Meal 5:
120g white rice
200g salmon
50g pineapple
10g olive oil
1.5g salt

Meal 6:
3 whole eggs
100g cream of rice
1.5g salt

[Marc]

I’m with hilly personally on his comments. I would prefer to run an upper lower split with focus on chest and shoulders being prioritised as you want to bring these bodyparts up or a ppl – rest UL split – again in the upper session more focus then on chest and delts

[Marc]

Morning guys

Plan of action is in this morning from Patrick. I will be protein, veg and fats pre training for shoulders today, last little push to flatten off that little bit more before food increases post training today.

In a great spot visually, bodyweight is 119kg upon wake – a joint lowest bodyweight I have seen 3 times during prep.

The show on Saturday isn’t until the evening so this is the reason for no carbs pre-training today, as timing is everything.

Looking forward to see how my body responds from here, really happy with how tight I am looking.

Salt today has reduced to 9.5g from my usual 12g pink salt.

Meal 1
300g egg whites
2 whole eggs
75g veggies
1.5g salt

Meal 2:
250g chicken
75g veggies
10g olive oil
1.5g salt

Meal 3:
250g lean beef
75g veggies
10g olive oil
2g salt

Pre training:
10g glutamine
5g creatine

Only water intra training

Meal 4: post training
150g cream of rice
200g lean beef
1 banana
10g olive oil
1.5g salt

Meal 5:
150g white rice
200g salmon
50g pineapple
10g olive oil
1.5g salt

Meal 6:
3 whole eggs
100g cream of rice
1.5g salt

[Marc]

I agree with all the comments above. I also find injecting after I’ve had a warm shower is a lot smoother with injecting into the site also. Rear delts, lats are big areas to go into, something to consider if you aren’t going there already

[Marc]

Morning all

Today will be the last day on Lower kcals for me. Patrick has said we are exactly where we need to be right now. We both agree although I am flat, this is part of the process before the increase in food / carbs starts tomorrow. We know we don’t need much to fill me out so there was no need to rush the process.

Yesterdays back session was good, trained at a gym called on air fitness Marseille, nice set up at that gym there.

I will train again after 3 meals today and today’s session will be chest and again 1-2 reps in reserve.

Likely today my session will be;

Pec deck x2
Low incline smith press x2
Flat chest press x2
Incline bench cable fly x2
Dips – chest focused x2

[Marc]

I agree with the guys here. I have ran all 3 together in a fat loss phase and seen some epic changes with both fat loss and overall energy levels too

[Marc]

Hi guys

Bodyweight the same as yesterday upon wake, 119kg on the dot. Short morning walk outside to start my day which was nice in this beautiful weather over here in Marseille.

No more cardio now, training today will be back. Just en route to the gym now. No crazy training this week holding back 1-2 reps in reserve and likely 5 exercises 2 sets. I will see what kit the gym has and go from there!

[Marc]

I agree with all of the teams comments here. The advice Allison has given also it top notch.

To add, what I would also say if you aren’t already practice without socks on or any footwear. Get used to what it feels with posing barefoot.

All the best for your show, keep us posted

[Marc]

Travel day today, leaving from the uk with kerry to head out to France, ahead of us both competing next weekend. Currently sat on the plane about to take off.

New prep low this morning, 0.4kg down from previous prep lows. 119kg bang on today and for sure my best look so far on prep and Patrick also echos this. Exciting as still running lower kcals for now and will get sharper throughout the week for sure.

[Marc]

Agree with the guys here this will be a good amount and one dose will be fine here