[Marc]

Started the day with fasted cardio 20 mins on the recumbent bike, followed by abs. Appetite is definitely coming back now after last weeks hit not being well and training feels really good. Today I trained push + 1 biceps exercise. Actually feeling stronger after being off last week so although it was a de-volume session I was able to take some progressions on lifts so I’ll take that

[Marc]

You are looking really good bud, credit to you growing lean! There’s points here that you have said; appetite is still ok and hungry between meals, gym performance is good and stronger than ever.

With these points in mind continue to grow! When food needs to be increased make smalls changes so that you don’t hit a wall with appetite. Continue training hard and prioritising sleep/ rest and recovery and keep in some cardio to health overall fitness, steps throughout the day will help food digestion and so you don’t feel sluggish.

Definitely keep it going and keep us posted on how you are getting on. Great work

[Marc]

I agree with Peter on the Scott Stevenson book, I’m sure Amazon will have it available to but a hard copy or on kindle which will likely be cheaper

[Marc]

I’m back! Finally in the gym today training after what’s felt like so long. Went in with legs, drop a set off my exercises so I didn’t bury myself on day 1 lol. But anyway, good session even managed to progress a few exercises too so that rest although I didn’t want it because felt ill, might just have done me some good

[Marc]

Hi bud

I agree with what Rich is saying here. Using intensifiers such as rest pauses across your workouts on exercises will still be physically demanding. Training at 50% to perform a rest pause i would say is limiting yourself when you can be pusher harder to create a greater demand on your body to grow.

You mentioned up to 5 minutes before you feel recovered if you were to do 2sets. I wouldn’t imagine you should need this long and if so I’d be looking at working on cardiovascular fitness to help with your recovery between sets

[Marc]

This week has dragged not training but I’m starting to see the light at the end of the tunnel. Looking forward to an early night and getting back in the gym tomorrow. I’ve definitely missed training this last week!

[Marc]

Likely the federation she is competing with will offer a tanning service and in that case it’s likely going to be the most reputable people for her to get her tan with. Personally myself and my girlfriend both find pro tan to be the best tanning service. Whoever she does go with be sure to speak to them about their tips on prepping her skin prior to the show. All the best for her competition

[Marc]

Getting a little better but not back to normal just yet. Headaches have stopped so that’s a bonus. I’ve had my daughters today, so just been outside with them today getting in some fresh air.

Been pretty much NTD day calories all this week and I’ve still seen weight creep up. I’ll be interested to see what happens next week when I’m training and also having TD calories

[Marc]

, I’ve had a close friend use it and fluid retention was clear to see. Not something I would recommend

[Marc]

Similar to the last few days still not back to feeling normal again. Contemplated training today but I just can’t shake this headache / migraine feeling. Off to bed now, feel like a week training has been wasted 🙁

[Marc]

I wouldn’t force a range, especially if it’s causing more issues than it is benefit.

But I would work on mobility and this will have some carry over into getting into more comfortable positions

Thank you for the reply. I’ve started a mobility routine I found online and started doing some stretching after my sessions😁. [/quote]
Pleased to read this. Try to make this part of your normal training routine this way you know you are getting it done consistently and can really see the benefits

[Marc]

Another rubbish day to be honest. No training again, still not feeling too great and appetite is low. I did think when i woke up this morning I was feeling better but feel pretty flawed with energy and just not 100%. Want this done with, just want to crack on with training etc. anyway I’ll try not to be negative tomorrow, praying for a better day!

[Marc]

Hi Tom

Have you tried this meal plan yet or have just put it together. I’ve worked your protein out to be 395g. This seems very very high, I’m 130kg and the highest my protein is on my rest days and this is set at 341g. Did you work out this macro split yourself? I would definitely suggest taking on the board the comments above but also using the meal planner to help with your calories / macro split

[Marc]

Not too much happening today. Not felt 100% so it’s been a day of trying to recover and feeling better. Rest day food has gone in and a few short walks 5-10 mins to help with food digestion and so I don’t stay home all day.

Hoping tomorrow will be better, but will see as to what I do about training.

[Marc]

Hi James

Welcome to the site. I hope with the advice you have been given you have been able to choose a split. If you have, what did you go for? How are things going for you so far?