[Marc]

Ham isn’t a protein source I would use regularly. Compared to chicken it is lower in protein, so you would need to eat more than you would for chicken. If you are in a bulk, food volume would be higher here from ham.

[Marc]

I think the guys have all said some really good points. For me doing something that helps to relax my mind before going to sleep like reading a book / some breath work helps to unwind. Could be worth a try for you also

[Marc]

Another day resting. Got a few short walks in between meals and client work completed. Finally… invested in a rice cooker, potential game changer for meal prep & on order is an air fryer too. Anything now that can save some extra time and help my routine I’m all for it.

[Marc]

Another rest day today. Day spent doing client work and also caught up with my brother today also.
Been a change in my meals, I’m now up to 6 meals instead of 5. Big change here for me, but the intention is to help digestion and smaller more manageable meals.
Food today was;
Macros – P316g C695g F63g / 4611

Meal 1
100g cream of rice
100g banana 100g blueberry
50g Whey isolate
20 nut butter

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

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

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

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

Meal 6
100g cream of rice
20g Nut butter
100g strawberries
50g whey isolate

[Marc]

I would train as usual up until your holiday and then take that time off as your de-load. When you return, just ease yourself back in slowly at lower volume and loads. Within a few sessions you will be able to ramp the intensity back up and be able to start progressing again.

So the sessions when I come back will essentially be like a deload after the holiday in a way? [/quote]
To an extent yes because you won’t be able to pick back up where you had left off before going away. Even if you are feeling fresh and raring to go it’s still best to ease yourself back in to training with lower volume

[Marc]

I Agree with all the comments above. I’d add be consistent checking BG 3 or so times a week will help give you a good average for where you are Readings wise and if any adjustments need to be made

[Marc]

Out with my kids today and Kerry at a trampoline inflatable park, lol I was watching ha I know my limits.

AC open bodybuilding results, what a result for Samson. Really pleased for him. Nick placing second, when only a few months before he beat Samson at the Olympia… andrew jacked placing higher than big Ramy, again that was a result andrew placing better than he did at the Olympia. This just goes to show that on any given day, results can go either way!!

I won’t talk about my team Man U, Liverpool destroyed them today

[Marc]

Thanks for getting back, yeah I added pics no idea why they’re not showing and when I tap add photo they’re not coming up as an option to post. added them on my laptop so might only be viewable on there. And yeah I agree about the time frames just need clarity on which you think is the best way to go really and whether I could be a bit leaner for summer and still grow eg. Minicut then push cals slowly back up?

If you send your pics over to me on instagram I’d have a better idea to advise because it’s hard to say without seeing your pics, thanks

[Marc]

Family day today, did some baking with my youngest and played a few games at home.

Caught up on the highlights from the open bodybuilding at the Arnold’s. Top 3 look like very good, tough one to call which way it will go. Was pretty mad to see Clarida standing next to big Ramy and battling with him. Insane how much muscle and the condition he packs on his frame.

[Marc]

Hi Tom

Did you post some pictures with this, because they aren’t showing. If you did can you post them again please?

To confirm you want to add more muscle but you want to also be lean in June/July? This would leave 4 months ish, not much time to do both. Do you have a preference given the short timeframe.

Repost pics if you can, then can give some more advise

[Marc]

In for legs today. Felt tired going into todays session and it showed, not so much in my lifts but generally energy throughout. I got the session completed, but a few days rest is on the cards now to get myself feeling a little fresher.

Session today was;

Single standing leg curl x2
Leg press x3
*Leg ext x3
Seated ham curl x3
Single leg static lunge x2
Standing calf raise x2

*1 extra set left side only

[Marc]

Impressive work, really well done here. I think the first split you mentioned here with the second leg day would be a good option. You are already used to the training set up of push pull legs, so there wouldn’t be much change here other than the additional day. I’d run this as it wouldn’t be a big change to your current training plan

[Marc]

Rest day, usual set up with sports massage today. Upper body focused, feeling leg DOMS from a few days so I also got the bath salts out today too.

Some changes coming over the next few weeks, like training days down to 4 days instead of 5… but I’ll update what the set up will be soon

[Marc]

In for pull today. Session didn’t go as I’d have liked. Got a few exercises in and I was feeling a niggle in my shoulder that just wouldn’t go. In the end I called it with my session and whilst I waited for Kerry to finish her session did some stretching. Feeling pretty tired tonight, so early night for sure

[Marc]

Agree with the guys replies here. Don’t fall into the trap thinking you should be feeling trashed after training. There a better ways to know you had an effective session like progressing lifts, improving form, taking an extra rep or two on your sets