[Marc]

Split looks fine. Something to consider would be your number of exercises per session and ensuring volume is sufficient to support the required growth with your weaker body parts. But like Rich mentioned give your plan time to work don’t go changing exercise often. Rinse those exercises to ensure you get maximum progress and even then only make minor tweaks IF needed.

[Marc]

Usual Monday session, quads, adductors and calves. I definitely felt like I was on prep today in the sense energy had dipped off from in the morning before training.

Today I made sure I took enough time between sets to be able to still lift heavy and get a good amount of reps on each exercise which I did. This week will be a big week in terms of changes to my physique and I’m all for it.

I posed post workout with Cal and it was clear to see just how dry I am getting, tighter and new detail pushing through.

High day carbs yesterday + off plan meal landed me at my my joint lowest weight in prep which I haven’t seen since 17th August which shows just how much my body is now firing.

Cal has said even with the extra food yesterday he can see compared to last week the food didn’t do much as there’s more evident flatness to my physique. But this is where I need to be right now so I’m cracking on and doing what needs to be done.

I trained slightly earlier than usual today so an early night is definitely on the cards.

[Marc]

That’s a red flag in my opinion your coach not explaining clearly the thought process behind you cutting, what you will do post cut and then the next steps to help progress your physique. As a paying client you should be clear on your goals and this should be discussed with your coach so you know exactly what you are doing. Sure it’s fine if he knows, but it’s even better for you to be part of the process as the athlete.

The above aside, Jordan and Peter sum this up perfectly in their replies. In short, the leaner your start position in a growth phase, the runway you have to be in this phase for longer

[Marc]

Check in today with Cal this morning. He’s really happy with the visuals again, very clear details now pushing through in legs as separations are getting deeper and more definition is coming through.

I am well on track for where I need to be. However, as we move into a new week there’s been a few adjustments as this next 7 days we will push a little more to bring me closer to the end goal.

Macros have changed for my high day from carb cycling;

New macros and split

*High day*: 325P 450C 40F / 3560
Previous;
*High day*: 325P 475C 40F / 3660

Medium and low days remain the same at;
*Medium day*: 325P 350C 40F / 3160
*Low day*: 325P 250C 40F / 2660

How the carb cycling split / what days is as follows;

Mon – legs / high day
Tues – push / medium day
Weds – pull / medium day
Thurs – rest / low day
Fri – legs / high day
Sat – arms and delts / low day (previously medium day)
Sun – high day + refeed

So carb cycling wise now I will have two set days where food will be low days. For the past 4-5 weeks (including today) Sunday should have been low day as it’s my rest day, but I’ve been having a high day + off plan meal.

Now moving forwards the two low days that are now preset will be set in stone (for now) and I’m all for it as this will bring me even closer to where I need to be.

My mindset is strong, performance is great and I have full focus on the task at hand. I’m looking forward to the end version that will step on stage, but for now I’m looking towards a big week ahead of progress!

[Marc]

I agree with Kuba and Jordan, but I also think this is person dependent. Speaking from experience this is the least amount of cardio I’ve done on a prep, but equally it’s the heaviest I have ever been doing a prep. For me to get my glutes in, I think I would have thousands of steps to do and I’m not sure steps alone would be enough without some cardio. But again, maybe that’s something for the future

[Marc]

Last session of the week done and dusted, arms and 1 medial delt and rear delt exercise. Always a nice session to end the week, not too taxing but always get a good connection.

Could definitely feel myself flattening off towards the end of the week, but it’s to be expected with food being lowered and expenditure being increased.

Tomorrow is check in day, so once I know the plan from Cal I will keep you guys updated!

Well done to @stylzi17 and @phoebegoodwin on winning their class today and also the overall at the 2brosPro regional – class!!

[Marc]

Good genetics does help in bodybuilding, but you can’t beat hard work. People with good genetics don’t always win shows and that’s purely because they think they can get by without putting the effort in. You’re young, time on your side and it sounds like you love bodybuilding. Commit to bodybuilding if that’s your passion, eat well, train hard, place importance on rest and recovery. Never roll over thinking you can’t because if genetics. Scrap that and work even harder!!

[Marc]

Rest day today, first day on new carb cycle plan with lower fats (I mentioned these updates on my log at the weekend).

It’s been a busy day today, client check ins, new plans, sports massage and 2 hour round trip picking my daughter up from gymnastics.

Cardio 45mins, steps 13k and posing practice has all been completed. Not really noticed hunger like usual rest day as I’ve been busy getting things done.

Check in with Cal tomorrow morning, I’ll keep you guys updated.

…oh and Fouad, Nick walker and guy cisterino mentioned me on the recent bro chat podcast which was pretty cool as they had lots of positive things to say about me

Hi Marc big fan but new to the scene. When you write that you only do x2 sets I presume they are your working sets which you log weekly. How many warm ups / feeders do you do per exercise before the 2 main sets?[/quote]
Hi Adam

Thank you mate and welcome! Yeah so my 2 sets are 1 top set and 1 back off set. Generally I do 3 feeder sets per exercise. I don’t log book, i train by how I feel each session with the emphasis on lifting heavy and keeping good form.

[Marc]

Check in day today with Cal, some of the feedback was;

“Sharper again this week as expected, you’re flattening off quicker than before but this is where we need to be ahead of the high day Sunday with evident new detail pulling through every time. I want to see more from glutes over the next 7 days and the below tweaks will do it for us, then we’ll be very close”

So with the above information, here are the changes that have been implemented from today. I ran high day carb cycling split as I trained legs today (that was a really good session)

Changes;

High day: 325P 475C 40F / 3660

Medium day: 325P 350C 40F / 3160

Low day: 325P 250C 40F / 2660

Previous;

High day: 325P 500C 40F / 3760

Medium day: 325P 375C 40F / 3260

Low day: 325P 250C 40F / 2660

Expenditure;

14k daily steps instead of 13k daily steps

Cardio: 3x35mins (instead of 3x30mins) + 4x45mins

… I’m all for the changes, getting closer to the business end of prep with bringing the best condition I ever have to the stage. At this point it’s the only thing really on my mind, get legit peeled then after that the think about the peaking process to fill out. I’m here for it, all in!

[Marc]

Have you spoken to your coach to get more of an insight as to his thoughts process here? Recent pics would be useful for us to give an opinion, but at 10 days out depleting I can only assume your coach is thinking he wants to get you in condition more

[Marc]

Rest day today, first day on new carb cycle plan with lower fats (I mentioned these updates on my log at the weekend).

It’s been a busy day today, client check ins, new plans, sports massage and 2 hour round trip picking my daughter up from gymnastics.

Cardio 45mins, steps 13k and posing practice has all been completed. Not really noticed hunger like usual rest day as I’ve been busy getting things done.

Check in with Cal tomorrow morning, I’ll keep you guys updated.

…oh and Fouad, Nick walker and guy cisterino mentioned me on the recent bro chat podcast which was pretty cool as they had lots of positive things to say about me

[Marc]

I think there’s soo many threads on here with how to make COR lol welcome to the COR… I make mine the same way that jade does, I find it’s pretty consistent doing it that way.. enjoy!!

[Marc]

Another pull workout done and dusted today. Strength is still maintaining, I’m making sure I take enough rest time between my sets to make sure I hit good numbers/reps whilst maintaining good form.

In terms of exercises nothing has changed. There’s been no chopping and changing with exercises, sticking to the same routine and getting it done.

Exercises for my pull session as follows;

Single arm nitro pulldown x2
Single arm xpload row x2
Chest supported t-bar row x2
RDL x1
Rear delt row x3
Low cable shrugs x2
Single arm cable bicep curls x2

Visually I’m still getting leaner and bodyweight is holding between between 122-123kgs.

[Marc]

Happy birthday big boy – hopefully you could enjoy your day with the fam, even you are on prep – this post training picture (one hand on the hip most muscular), which you posted a couple of days back, was nuts 💯

Hi Laurenz, thanks for the birthday wishes. I’m on prep so routine remained the same but I was completely fine with that, I still had a good day. Thanks, really appreciate that

[Marc]

Happy birthday Marc!

Thank you Charlie