[Marc]

Peter hit the nail on the head with his reply. If you speak with a physio they might advice shockwave therapy, which can be a very good treatment for this.

[Marc]

Rest day today. First day on lower carb set up of 150g – and how did I feel it. But, this is what separates those who are willing to push that little bit more for condition as this is what counts on stage.

I also had a sports massage today and for the first time ever got my feet done haha ready to show the bodybuilding world my feet (I hate feet lol).

New low weight on prep today, I expect to see a few more of those over the coming days.

Cal is very pleased with how my body has responded this week with the changes made and I am in a great spot with 10 days until the Arnold’s U.K.

… oh my 1-2-1 podcast that I did with Fouad went live today on his YouTube channel for anyone if they wish to watch it. Any feedback is always welcomed

[Marc]

Pull session today with Cal. One of my harder sessions this prep simply due to lower energy levels. Which can only mean condition is coming even more and it’s visible to see.

Exercises today;

Single arm pulldown x2
Single arm xpload row x2
Chest supported t-bar row x2
Rear delt row x3
Low cable stack shrug x2
Hip extension x1

Finished off with a few rounds of posing to end the session.

Caught up with the latest Fouad podcast today where the guys were talking about me which was pretty cool for them to mention me again.

Few more steps to get done today and definitely an earlier than usual nights sleep today.

[Marc]

I think this comes down to personal preference. What do you want to use this holiday for, downtime or to still be rigid following your prep for holiday. If it was me I’d like to have some freedom and be more relaxed around food / drink. This doesn’t mean a free for all and binge, but make some relaxed choices and be more intuitive after all everyone deserves some downtime whatever level they are at. That’s what I would do anyway

[Marc]

I like to get between 500-650 micronutrients in a day between fruit and veg. Fruit wise I generally go with pineapple to aid digestion and I do like my berries too as they go well with meals and easy to digest. If it digests well for you it’s fine, but splitting it equally over meals could be a good option too

[Marc]

Usual set up for my day today; fasted cardio, good amount of steps, abs/mobility work followed by posing.

I then trained push this afternoon with Cal and Rhys over at Shredz. Although my carbs are pretty low for me on this medium carb day – 250g I still got a pretty good pump. Energy comes and goes in waves, but it’s to be expected right now.

I also did a podcast early evening which I’m Pretty pleased about and I can’t wait for that one to be released.

Kerry is back this evening, really looking forward to seeing her after her competition at the weekend in Italy.

[Marc]

Similar to Ryan, I do like my burgers. So when making homemade, lean beef mince in brioche buns- spices of choice, onion and mixed peppers and I’ll also add in a few whole eggs. I’d then have sweet potatoes fries too. Oh and it wouldn’t be me if I didn’t add some bbq sauce too lol

[Marc]

Day 1 of new carb cycling plan update. Hunger is evident, but it doesn’t matter as closing in on condition is my focus.

Daily check ins to Cal, he’s very happy with how I’m looking this morning post high day + off plan meal. Into a steeper deficit, but he’s keeping a close eye on my physique day to day.

I trained locally today as it made sense for me (Kerry is still away in Italy – she came 3rd in the IFBB bikini pro class yesterday I’m very happy for her, but also trained closer as Cal wasn’t back home yet since his regional show at the weekend).

Solid session today, my usual exercises;

Leg extension x3
Pivot leg press x2
Single leg leg press x2
Db split lunge x3
Adductor machine x2
Standing calf raise x3

…oh also my latest video for the tbJP members site has dropped today!

[Marc]

That is a lot of HIIT bud, especially doing it on stairsmaster. I’d reduced this down to a few times a week max. Then instead I’d like look at your daily steps/neat and make adjustments there to ensure you look after your cardiovascular health with compromising your training performance

[Marc]

Check in sent over to Cal this morning. New prep low for me and my best look condition wise so far on prep. Visibly flatter today but this is to be expected with pushing for condition. I’ve felt the dig this last week and inevitably it’s paying off with how I’m looking.

Today will be my usual high day food set up and also off plan meal – burgers and cookies.

My new macro split / calories come into effect from today with two weeks out this next week the plan is to see me at 95 % condition.

The only other change alongside food is that steps is up from 14k to 16k.

New macro split / calories

*high day* 325P 350C 40F / 3160

*med day* 325P 250C 40F / 2760

*low day* 325P 150C 40F / 2260

Previous macro split / calories

*High day* 325P 425C 40F / 3460

*Med day* 325P 325C 40F / 3060

*Low day* 325P 225C 40F / 2560

[Marc]

If running is something you enjoy, keep it in. Try to have sufficient days in between training legs and running. Cardio (running) will be good for numerous health benefits so ensure your training plan structure is good and you will be fine

[Marc]

Local session today back at the gym where I trained out of to win my pro card back in 2018 and also where I trained in 2020 during lockdown. Feeling very much deep into prep, with tunnel vision so it great to train at this gym today as it’s a private members gym so limited people around.

I trained arms and shoulders, then did rounds of posing with the owner. Then managed to nip into town and get my hands on some Jordan 3s that came out today !!

I’m certainly feeling prep now, the dig is real. But I know it’s worth it with how my body is responding. A few more meals to go on this low carb cycling day tonight and I’m very much looking forward to getting to sleep and having a good nights sleep.

I would have liked to have been at Cals regional qualifier show today, but I needed to keep my routine and not fatigue myself more than needed – I’m sure the show was a success.

Congrats to @Nathanstyles on winning his IFBB pro card today, proud of you mate

[Marc]

Man I love so many of the tbJP flavours lol…cookies and cream, choc fudge and white choc coco are just a few of my favourites. Seriously there’s so many flavours, go with what takes your fancy and I’m certain you won’t be disappointed !!

[Marc]

Leg session today at my local gym. Kerry is away competing this weekend at the Yamamoto cup in Italy, so driving to our usual Friday would have meant a 45mins drive each way for me (usually we drive one way each) so it made sense me training at the gym close to home + Cal is away sorting things for his regional qualifier show this weekend…

Anyway, really good session. I’m not a fan of the pendulum squat this gym has so I decided to swap this out for 1 set of cybex hack squat today which felt really good.

Todays session was;

Seated leg curl x2
Lying leg curl x2
Leg extension x3
Hack squat x1
Adductor x2
Seated calf raise x3

Today is usually a high carb day, but with driving for condition it was a medium carb day. Energy certainly dips throughout the day, but on a whole I’m all good. Locked into the process and I can see my body changing daily which is always good to see when changes are being made for the final push with condition.

[Marc]

Your plan looks good with a nice variety. Try to see where you can include some more micronutrients in the form of veg too. Other than that this looks good and I wouldn’t over complicate things here