[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

[Marc]

Rest day today, so that means low carb cycling day. Today was my first day running 200g total carbs. It’s crunch time, pushing for the final details to come out and this is where it starts with days like today.

I also had a sports massage today on my upper body along with mobility work. I went through so many rounds of posing today and also working on my posing routine.

Feeling tired, feeling flat but this is where the magic happens.

One more meal to go and most definitely an early night for me.

[Marc]

Looking at your weight and the moving average over the course of the week would be much more valuable than just looking at one days weight for the reasons Peter has stated

[Marc]

Pull session at Shredz today with cal instead of my usual gym for pull. Really enjoyed the season today, having that extra push from cal is always good.

Major difference today was that my usual 1 set of RDLs were removed and instead I did 2 sets of hip extension at the end of my workout. Less taxing on my body and now it’s about being smart with exercise selection so recovery is good and also so that I don’t push harder than what is needed right now at the back end of prep.

Also did some rounds of posing, Cal is happy with were I’m at heading into the final stages of prep.

[Marc]

Hi Matthew

I fully agree with Peters advice. Having gone through several qualifications myself from personal trainer to sports science degrees one of the best advice I would also give is get some hands on experience. If that means working for free shadowing personal trainers and coaches I would definitely recommend it. Theory is very important but you also need to know how to apply it to different clients and their specific needs.

All the best mate

[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

[Marc]

You are doing everything right here mate! A nice mix of carbs, fats and protein and you are giving yourself enough time to digest it pre bed. Spot on with helping sleep quality too, no need to change anything here. Continue as you are!

[Marc]

Best check in so far on prep today, by far the sharpest I’ve been and feedback from Cal reflected that.

Changes from today today is across the board on my carb cycling plan with 25g of carbs being dropped on all 3 days.

This is highlighted below;

*high day* 325P 400C 40F / 3360

*med day* 325P 300C 40F / 2960

*low day* 325P 200C 40F / 2460

Previous;

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

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

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

Output is the same;

*Mon Wed Fri* – 35 mins bike @ 120-130 BPM

*Tue Thurs Sat Sun* – 45 mins bike @ 120-130 BPM

Steps/NEAT – 14k each day

Carb cycling days set up;

Mon – Quads – high
Tue – Push – medium
Wed – Pull – medium
Thurs – Rest – low
Fri – Hams / Quads – medium (previously high)
Sat – Arms / Delts – low
Sun – Rest (Refeed)