[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

[Marc]

I’ve used it before but it’s not very effective. Range of motion is limited, puts load of spine/lower back in an uncompromised positioned. I’ve not had this in my training plan for a very long time and I never program it for my clients.

I Much prefer pivot leg press, 45 degree leg press or horizontal leg press.

[Marc]

Sooooo today is my birthday – 35!! Business as usual, with me being on prep. Cardio today was up by 5 minutes, so I did 45 minutes in total on the recumbent bike. Current cardio set up is fasted 3 x 30 mins (on my 2 leg days and pull day) and 4 x 45 mins on other days.

Solo push session today and then cal had a look at me. We both agreed how quickly my body is changing now, each day. I felt pretty tired today, so I had a a longer than usual nap. This is a normal feeling getting deeper into prep, but it’s also a sign I’m getting closer to my end point in terms of condition.

Overall really happy with my current look, Cal said he thinks this is going to be a big week in terms of how my body changes / responds to the increased cardio and decreased food over the course of the week. Personally, I’m looking forward to see the visuals as I can already see my skin is getting thinner and condition is improving.

Got spoilt today on my birthday which I’m grateful for having caring people around me. Last meal going in and then off to bed.

[Marc]

I like to keep things sensible, as I’ve learnt over the years rebounding hard post show is not good for water retention and also mindset.

I’d put in a place a food plan that gives you more variety of foods that you enjoy with your macros. This way you are eating foods you like and still being controlled during this really important phase.

I’d then think about 1-2 meals where you have some flexibility with family / friends were you can enjoy food. The key here is self-control, this isn’t a free for all buffet so try not to over do it.

[Marc]

Solo leg session today, quads, adductors and calves.

Session today couldn’t have gone much better, I really felt like I was flying today performance wise. Yesterdays extra food along with todays high day definitely helped fuel todays session.

Upped my weight my weights today across the board and numbers on each set were too good.

I feel in a good place physically and mentally and keeping focused to keep this momentum going.

[Marc]

Hi Guys

So officially 5 weeks today out from my first show this season. Check in day with Cal, again much sharper since my last check in mid-week. We can really see the changes happening week by week, and we still have time on our side and tools still to use which is pretty exciting.

Today for the 4th week running, as it’s my rest day I should be doing low day carb cycle macros. However, as a little top up and to make sure I’m not ready too early (as we don’t won’t to be holding condition longer than needed with very low bodyfat levels) I am having a little top up with food.

So today is a high carb day + 2 double burgers, fries and a cookie pie.

There have been some changes to carb cycling plan that come into play from tomorrow, outlined below. My expenditure remains the same, 13k daily steps 3 x 30mins and 4 x 40mins fasted cardio on the recumbent bike.

Just a note, I find the low days even though I am doing them once a week the most difficult day. Not so much in terms of hunger, but my energy levels feel very low. I have been so much lower before on prep in terms of calories in 2020 – 1650kcals for over 3 weeks with 2 hours cardio a day, but at my current bodyweight around 25lbs heavier this prep this feels the same even though I am actually doing less this year.

Anyway;

New macros / calories:

High day: 325P 500C 40F / 3760

Medium day: 325P 375C 40F / 3260

Low day: 325P 250C 40F / 2660

Previous macros / calories:

High Day: 325P 500C 50F / 3850

Medium Day: 325P 400C 50F / 3450

Low Day: 325P 250C 50F / 2750

[Marc]

Peter has hit the nail on the head above with his reply, I fully agree with what he has said. Even when you do increase carbs and have an intra workout, still follow the same approach that Peter has said regarding your post workout. Like with anything, keep things consistent

[Marc]

Last training session today to complete my week – and as always it was arms and 1 medial and 1 rear delt exercise too.

I’ve had a solid training week, energy has dipped in and out at various points of the week but it’s to be expected closing in on 5 weeks out from the Arnold’s U.K. but as for my training sessions, there has been no comprise. All sessions have been completed and still staying strong across your sessions with really good lifts.

Today @youngoscar was in the house at Shredz for training with Cal. It was really good to see him, as cal and Oscar ran through my rounds of posing today. As always some wise words of encouragement from Oscar which is always appreciated and valued.

Last meal of the day going in and then that’s me not long from going to sleep.

Check in day tomorrow, where a refeed looks likely on the cards! I’ll keep you guys updated tomorrow

[Marc]

Full leg session today with Cal. It was really good to have him back in the gym after him been away the last few weeks at comps in America.

He was impressed with how much changes have happened to me since he last saw me and we were able to speak about how he sees the next 5 weeks going with prep. It’s all about timing, I could be ready in two weeks but it makes no sense as it would then mean me holding condition for 3 weeks. So as always we are taking things gradually to land right on point.

Anyway legs today was good, the session today was;

Seated leg curl x2
*Lying leg curl x2
*Leg extension x2
Pendulum squat x1 – high rep set
Adductor x2
Standing calf raise x3

… side note where you see a * next to the exercise we extended the set with a dropset on the last working set.

[Marc]

Hi Rasmus

I fully agree with what Clare has said above. I think there is a massive misconception that using white fish will get you leaner when it’s not the case. You may perhaps get more food volume as a protein source using fish, but other than that it wouldn’t get you leaner. If it was me I’d still to what you have already been eating, providing it still works within your macros.

[Marc]

If I was in your position I wouldn’t over think tracking your water / coffee. Have a set amount you’d like to hit daily and if you have extra through coffee etc that’s fine. Unless you are in contest prep, particularly in peak weak I wouldn’t overthink how much water you are having

[Marc]

Hi guys
Rest day today, definitely felt like I could have stayed in bed longer this morning as I was feeling tired but routine is key. Energy felt low this morning, but I’ve got my 40mins fasted cardio complete, got some steps in and posing.

Sports massage a little later today, an in person posing client and a few new client plans. In the evening I’ll also be doing a few hours round drive to pick my daughter up from gymnastics training. A pretty busy day for me, so getting up at my usual time was important so I can still get a nap in today.

You could say the dig is here. It’s what I’ve signed up for! I hope everyone has a good day

[Marc]

Hi Ryan
I agree with Peter and Louis regarding brands when looking at 100iu kits. You’d be fine with them

[Marc]

Check in this morning with Cal. He was very very happy with todays look, I’m getting dryer and harder by the check in and my condition is continuing to improve. The goal is to get legit peeled, so that is the very much a focus for me. There are no direct changes based on todays visuals. My next check in will be Friday and also I will see cal in person too for training and also posing – he hasn’t seen me in a few weeks in person due to being in America.

Energy felt low today, I’d definitely say the way my body has been responding I’m having to dig deeper now.

Pull session today, headphones in and did what I needed to do. Moved a good amount of weight across the entire session and overall strength held really well. Feeling pretty tired this evening, one more meal then I’m off to sleep. 5.5weeks out and from the Arnold’s U.K. and counting!