[Marc]

First day with increase in food. Training day update is an additional 50g carb around my peri workout nutrition. In all honesty I didn’t really notice the difference today so that’s a positive with this slight bump up in food.

Leg session today, felt a little tired going into the session. I’m putting this down to disrupted sleep over the weekend with my daughter not well sat night and then yesterday me waking up to speak with my client who was competing in Peru (he won both of his classes with IFBB elite and won his pro card – very pleased for him).

I still entered the session in a positive mindset but during the session I definitely started to flag. The big noticeable was weights felt heavier than they needed to be and I didn’t push for those final reps. Note taken, feed this info back to coach and don’t sacrifice a solid session for a sub par one.

[Marc]

I agree with what the guys have said above here. Protein always stays consistent, how you count your protein is down to your own methods (if you count trace)… with fats I’m with Kuba, when my fats are between 15-20% total my body composition is much better. I prefer to then increase carbs when calories go up and not push fats higher just to get the calories in

[Marc]

A later start to the day for me, my daughter wasn’t too well during the night yesterday so I was up with her a few different times to make sure she was ok and got off to sleep ok. It meant my sleep was broken and I ended up sleeping in a little later so I felt a little more rested.

She’s been ok during the day which is good and these things can’t be helped.

Some updates/ adjustments have been made today, so from tomorrow my food for both training and non training day have been bumped up slightly and cardio has been increased from 15 mins to 20 mins (except for leg days). Getting heavier but no reason to get sloppy with performance in the gym or carrying additional bodyfat that is not needed. Excited to see how things unfold over the next few weeks

[Marc]

Can you give us some more info, What has been your rate of loss each week so far with your cut in terms of bodyweight dropping?

What is your output with steps daily and are doing any direct cardio, if so how much?

Been losing roughly 1kg a week so far. I do Bjj 6/7 times a week while hitting the gym 4-5 times. I do not do directly cardio outside drills and sparring during bjj [/quote]
Your rate of loss isn’t extreme here. With your output being high from bjj and weights, your recovery is going to be very important here outside of the gym. Getting adequate sleep is going to be very important. As Haider said you add in a high day, then continue digging.

[Marc]

Rest day today. Seems a little weird not training today, as I’m not training 5 days a week and only 4 days a week now. But my body is liking the rest and it’s responding well with my current split.

Been making a big effort this past week to get to bed earlier, generally between 9 – 9:30pm which I’m honestly feeling the benefits for so the aim is to keep this going as much as possible.

A day with my youngest daughter and Kerry today. Got some food shopping in and also window shopping as my daughter turns 7 next weekend so she’s been giving me some
ideas of things she would like for her birthday.

I’ve got a client competing tomorrow in the IFBB elite federation out in Peru, so I’ve also been making sure he’s on track and I’m really pleased with how he is looking.

[Marc]

Can you give us some more info, What has been your rate of loss each week so far with your cut in terms of bodyweight dropping?

What is your output with steps daily and are doing any direct cardio, if so how much?

[Marc]

Last session of the week today and my second leg session. I had a really good session! My lifts are progressing, with form and execution and I’m
Feeling more confident with how my knee feels. Managed to push a little more with working closer to true failure. Still some work to do here with this, but I know it won’t be long until I’m there now.

All round it’s been a solid training week, one of the best I’ve had in a while and this momentum right now is what I want to keep going!!

[Marc]

Hi Jon

I’ve had problems with my shoulder before, all types of different pains / feelings. Shoulder is a complex joint here, symptoms vary between person. You might even find what your feeling in your shoulder could be due to an imbalance with another part of your body. Best advice here is try not to self diagnose and definitely go to see a physio to get some clarity here. Training wise, work within what is comfortable for you at the moment

[Marc]

Rest day for me today, fasted cardio this morning, followed by vacuums and abs. This is the probably the flattest my stomach feels in the morning even at this weight so being able to do vacuums more comfortably is definitely a bonus as I want to build time up here with each hold.

Sports massage today, much needed. I missed last week last week because I was away, so it was good to get one in this week.

Hunger is definitely up today, so I will be having an off plan meal later this evening… what that will be I don’t know yet lol but definitely looking forward to it

[Marc]

You have the test e to support you so you will retain muscle here. If your approach was an aggressive cut to last 4 weeks then it could be good to see this 4 weeks out before making changes. Then re-assess and If needed take calories back to maintenance for a short diet break and then resume cutting on higher calories.

[Marc]

Hit my pull session today, felt like a really good session. Really working on exercise execution as you know in this sport there’s always room to be better and that’s what I want to help my progress.

Weight this morning was just over 128kg and definitely the leanest I’ve been at this bodyweight. Considering my TD calories are 4611 and NTD 4327, it’s exciting to see that my body is responding the way it is.

1 more meal going in now, then I will be off to bed.

[Marc]

Push session today for me. Really enjoyed this workout. Different set up for push for me with the order going shoulders, chest and triceps… in the past it would usually be chest, shoulders and then triceps.

Appetite is in a nice place currently. Fasted cardio done the morning for 15mins followed by some mobility and abs.

1 more meal to go in tonight, then I’ll be heading to bed around 9pm or just after

[Marc]

Agree with what Jordan and Clare have said here. In terms of a stand alone supp, this would not be needed when using tbjp supps. The maximum doses are used so you know you getting quality supps

[Marc]

I keep my scales in the same place in the house. I always take my weight fasted and try to keep the time I weigh myself as consistent as possible. If I used the toilet pre – taking my weight I will note this down as this will alter weight. Main thing is have one set place for weighing yourself

[Marc]

You aren’t using a very high amount of hbcd here for these problems. I would follow the advice of the guys and lower the amount or split this up to limit/ avoid this happening