[Marc]

Top end number on a cut I’d want to see each week is 1kg with a rate of loss so where you are is fine to hold onto muscle tissue. I wouldn’t look so much at weight when you do start to bump calories up, assess this vs your overall look. If you get lean lean (which I would advise before heading into a surplus) your hunger will be high but be patient. The more patient you can be, the longer your runway to progress in a calorie surplus

[Marc]

Maybe sleep apnea are you much heavier than someone who’s on average your size

This is very possible. Do you ever wake up yourself up from stopping breathing when you sleep. If so, worth a trip to your doctor to explain this and get a sleep study done

[Marc]

First session of the week today and it was push, went back to full volume today and my session felt really good. Numbers up on last week and energy was good in the gym too. Those few rest days last week and de-volume has done the trick.

My first day of increased food today. I definitely ate my meals even slower lol but it is what it is. Got to finish this push up phase strong and I’m here for it!!

[Marc]

The thought process behind it and your reasoning sounds good. Try this now and give it a solid process to now gauge your progress and let us know how it goes

[Marc]

Check in feedback in this morning. There’s been a bump up in my food for both training day and rest day.

Below are the changes. I’m still not aware of my calories, not looking at numbers but following the food set up – robot mode.

Training day
25g Rice Krispies
100g banana
25g jasmine rice
15g performance fuel

Rest day
2 caramel rice cakes
25g cor
100g banana

Two weeks left in my push phase, head down getting it done.

[Marc]

Agreed with the comments above. Train better then the need for stretching won’t be a requirement

[Marc]

Check in pics taken and form sent over to Kuba ready for feedback tomorrow. A few more weeks left in this push up now before heading into maintenance phase.

If you caught my latest YouTube I explain how this off season so far has been different in a good way and what I’m working on daily to be better when I compete next year.

Weekend with my daughter which is long overdue as she had been away, so I’m enjoying this time.

[Marc]

De-volume pull workout today. My sessions have been shifted back this week after a double rest day this week weds and Thurs.

Felt a little tired still going into the session but once I was at the gym performance was good. This is the thing deep in off season and being be heavier everyday energy takes a hit. But it’s the work that needs to still be put in that will bring the results!

[Marc]

Hard to say man as we don’t know anything about your nutrition, training, recovery etc

But id work on regulating a more consistent sleeping routine sleep time, wake up time, etc

this is exactly what I would say too.

[Marc]

Hi guys

So another rest day today. Had some work done on my back and also into my pecs Before some work on my legs. Literally felt ruined after my massage, I had my next meal and then went to sleep lol.

Been a productive day, steps, cardio and abs ticked off alongside client work.

My latest YouTube video has just dropped too.

…I talk about my current feels in off-season, how the approach is different this time, my training split, how my mindset has changed and loads more.

[Marc]

Rest day for me today. Usual start to my morning steps, cardio and I also did some abs. Client check ins, getting a few admin bits sorted too and looking over my next YouTube video that I’ll likely drop this week.

My new oura ring arrived (literally gone through 2 rings in the last few months) the battery on it was crap and didn’t log data properly. But anyway, no more trying to track data with my phone I’m back being a sheep with my ring lol.

1 more meal to get in tonight. Cor, whey, berries and nut butter. Cant wait to try the new flavours of protein that have dropped from tbjp with my next order :p

[Marc]

I’ve done stairs before in preps years ago. Gets me working harder I think but I also took a beating with my legs and recovery. It could be good for start when you are fresh and you want to get things moving, but personally I’d stick with treadmill or bike. That’s personally what works for me. See what works for you alongside your recovery and getting in you condition. Everyone is different so it’s best to go on your needs and if something works for you don’t not do it because others don’t

[Marc]

In for legs today. The mind was willing but the body not so much. Felt tired heading into this session and it showed with my weights / numbers today. The only exercise I managed to progress was SLDL, which I’m happy with. But overall numbers being down and following from yesterday’s session my body needs a little reset here.

Spoke with Kuba post session, tomorrow is my usual rest day so I’ll have that and Thursday will also be a rest day. Friday will resume with de-volume legs.

1 more meal to go in tonight and then definitely another early night.

[Marc]

I’d keep protein consistent. The adjustments of fats / carbs in a calorie deficit are the macros that would need to be adjusted. I’d also think about having a rest day and training day food plan.

Aside from this if you are losing weight at a steady rate of loss continue with this. If this stalls make the necessary changes with steps, cardio, diet etc

[Marc]

Push session wrapped up today. This workout is my nemesis, a niggle in my shoulder so I have to work around things and in a range of movement most comfortable today. A few tweaks to exercises today, narrow cable stack flat press and incline fly I had a foam roller behind my shoulder blades. This felt so much different as it gave me more Rom and ability to get a little more scap movement into retraction.

Definitely a positive here and this is the benefit of sending over videos to your coach to get extra cues to get better at exercises.

Felt a little tired in todays session. Have to take into account this is the heaviest weight I’ve been this off season. I’ll feedback to Kuba though and see what he says. But… the session today got done!