[Marc]

I always think go by your bodypart that holds the most bodyfat. Is that lean enough? If the answer is yes then push up slowly. If the answer is no, then carry on with the cut a little more and get it wrapped it quick so you can grow!

[Marc]

Legs session number 1 for me today. Really enjoyed the session, albeit a de-volume session. Big win here for me today was that my leg press both increased with weight by quite a bit and my confidence is coming back with load. Next step is to build back up to taking sets to true failure and adding in more compounds exercises but I know it will come.

My session today was;

Adductor : 1 sets of 10-12, pause in short and lengthened.

Lying hamstring curl: 2 sets bilateral, set 1 8-10, set 2 10-12

Leg press: 2 working sets bilateral 12-15 reps, pause in stretch 1 second,

single leg static lunge: 1 sets of 10-12 reps each leg

Single leg, leg extension – 1 sets of 10-12

Seated Calf raise: 2 sets of 10-12 2 second pause in short.

[Marc]

Hi Ethan

It sounds to me like you are making a good call with switching training to the morning to avoid a busy gym. I hate busy gym lol

It will take a little adjustment with training in the morning but you will soon get used to the routine.

I’d really focus here on getting to sleep at a decent time so you aren’t going into the gym feeling sluggish and so it doesn’t affect your performance. Depending how you are with pre workouts you could go for either a stim or non stim preworkout from tbjp to help get you get motivated for your training.

I know you said you are on a cut but having some carbs in your last meal of the day will be helpful with you training so early the next morning.

I don’t think this will affect your training. Think about the reasons why you are training at this time. You made the change to train early morning to maximise your progress. I’d definitely use this as added motivation to make this work for you mate

[Marc]

Hi guys

Hope everyone has had a good weekend.

I’m back in the uk and back to the cold. I had a great time out in Dubai with my tbjp team mate and brother Haider.

I wish I actually took more pics when I was there, but in the moment not really on my phone as much so I didn’t.

The time away was much needed. More of a mental reset and sound a few things out to one my closest friends in person about recent months with my injury etc. feeling in a positive mindset and grateful for my time out in Dubai.

It was a holiday, training was as normal and I don’t feel out of routine at all which was a big thing for me going out there as I’ve been working hard to make some changes to become a better bodybuilder.

Got 1 more meal to go in tonight, then it’s off to bed for me .

[Marc]

Hi Laurenz

I have the option to have 2 off plan meals a week if I want too. Generally, if I have them I will remove 1-2 meals from that set day food and have an off plan meal with the intention for that off plan meal to be close to my calories for that day.

For me off plan meals are not me wanting to binge, I have enough calories daily already in my food plans. If I was to eat loads I know it would crash my appetite the next day which I do not want

[Marc]

From my own off seasons I’ve found running all 3 to give best results. I personally prefer primo e, but if not able to get this mast is a suitable option here. Proviron at 25mg AM and t4 100mcg fasted I also include daily

[Marc]

what is your current diet/macros?

Hi John

My current set up is;

TD – P316 C695 F63 / 4611kcal

Meal 1 7:30am
100g cor
100g banana
100g blueberry
50g Whey iso pro
30g nut butter

Meal 2 9:30am
100g Jasmine rice
50g mixed veg
200g low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 3 pre meal 12:00
125g Jasmine Rice
150g chicken
1 caramel rice cake 20g honey

Intra
30g performance fuel
30g sustain
20g mps max
5g creatine
5g glutamine

Meal 4 : 1600
50g whey iso pro
125g rice based cereal
20g honey 100g berries

Meal 5: 1800
100g Jasmine rice
50g mixed veg
5g olive oil
200g low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 6 : 20:30
3 whole eggs
150g sourdough bread
100g Strawberries

NTD – P341 C590 F67

Meal 1 8:00am
100g cream of rice
100g banana 100g blueberry
50g Whey isolate
20g nut butter

Meal 2 10:30am
100g Jasmine rice
50g mixed veg
200g low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 3 1300
100g Jasmine Rice
100g pineapple
50g veg
200g Salmon

Meal 4 1530
150g chicken
200g sourdough bread
50g veg

Meal 5 1800
100g Jasmine rice
50g mixed veg
200g low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 6 20:30
100g cream or rice
20g Nut butter
100g Strawberries
50g Whey isolate

[Marc]

My last training session out here in Dubai. Switched it up and did push at train beach club. Really nice there, all Atlantis kit then afterwards we had some good food, there’s so many places here that do exactly what you need with prep food makes life so easy!

Off out now with Haider and his family for a meal before my flight back home tomorrow morning.

Time has gone so fast, but it’s been so good to be here physically and mentally

[Marc]

Rest day today! Can definitely feel the DOMS from my pull session yesterday…

Did some client work this morning after fasted cardio, then went out early afternoon with Haider and his client for a bit, had some food and chilled.

This evening we all had some Caribbean food with Haider’s family.

Nice chilled day, deffo needed today

[Marc]

I’d stay from sugary cocktails because these would be higher in calories. Light beer, dry martini, gin, vodka soda or zero coke is what I would go for

[Marc]

I agree with the guys going in at a lean point, but I fully agree with the approach that Rich has said here. You want to be physically prepared for your role, so doing training geared towards that will be beneficial. As a result this will allow you to shift bodyweight too but build physical fitness / endurance, which I’m sure will help

[Marc]

Really good pull session today with Haider and his client. A lot of different kit out here at binous, some that I’ve never used before because the gym at train at doesn’t have that kit.

Posted up a reel today from my training session on my IG if anyone wanted to check it out. Hunger is through the roof at the moment which is really good and sticking to my set food plan out here. Likely will have an off plan meal tomorrow.

Had a walk this evening down JBR, the views out here in Dubai are unreal.

[Marc]

In my opinion going into a prep you don’t want to try and reinvent the wheel by changing too much. Definitely you won’t need as much volume for legs because the category you are competing in.

Are there areas on your upper body you feel need more attention? Although in prep, I would prioritise those areas say train them twice a week, then work out the other areas of your physique that you will also need to train. 1 leg session a week will be enough.

What are you looking like currently?

[Marc]

I agree with what the guys have said here. Generally small amount personal use you won’t really encounter much problems preloaded syringes and putting it into your luggage bag. If you are aware of repeatable places you can get it from in Asia that’s also a good option.

[Marc]

Today I trained push with Haider. We got to the gym earlier today and it was good because it was quieter, so didn’t have to hunt down weight plates in binous lol.

Good session, we did some neutral grip presses for chest which felt really good. Back in the uk, the gym I train at doesn’t have neutral grip kit, so this today made me realise how much comfortable I feel in this position pressing.

Seen quite a few faces I know today, some from the uk and some abroad so that was pretty cool.

Few more meals to get in today, but also going to take a walk down by the marina with Haider this evening.