[Marc]

I’ve never used Swiss pharma before. Years ago I used Swiss labs (likely a different company to what you have mentioned) and their products were fine for me

[Marc]

This is something that as ever happened to me or something I have heard of before. Could there be something externally that is causing you anxiety? Do you take any other supplements around the time of taking vitamin d?

[Marc]

We ditched the pool and beach in cancun today and headed over to Tulum, which was just over 1 hour drive away in a taxi.

We went to tulum jungle gym, which for anyone who doesn’t know it’s pretty much oversized weights made from mainly wood and rocks. Really cool gym which was on the beach. They had a wall with pictures of quite a few IFBB pros and celebrities – so many people had visited this place… I’ve got to admit I didn’t know it existed until one of my clients said I should check it out if I have the chance.

Aside from the gym, me and Kerry found a really nice spot to get some food and chill on the beach. The vibe out here is so different to cancun in the sense it was quiet and not so many people around, we both loved it (cancun has been great too, but it made for a nice change).

Second to last evening, time has gone so fast. Making the most of what is left of our holiday.

[Marc]

Hi Brin

Great work with the recomp. You’ve have mixed replies on what the next steps would be for yourself.

From what you have said it sounds like mentally you are ready for a push up. With strength holding / improving if I was in your position I’d rinse this recomp a little longer. You can get a little leaner still without performance in the gym being compromised. This will then put you in an even better position to grow leaner in your next push up phase.

This comes down to you though with your mindset is at. Could you push on for say another 4 weeks and stay locked into the process or are feeling like you’ve had enough?!

[Marc]

Day at the beach today… played some football and volleyball (when I say played) I looked more like I was moving in slow motion lol 😂.

Lunch today was interesting ha trying to get food and I felt like I was at an expo people wanting to get pictures and ask what I do. It was pretty cool to be fair!

Just getting ready to head out with Kerry to get some food and nip into the nearby town.

… oh and the seagulls were out in force today they might have left there mark on me, twice today 🙃 supposedly good luck so we will see ha

[Marc]

Would be interested to see what the Arnold split is. You mentioned would it be better for building arms and then said would ppl be better for building size. What is your goal here, size specifically for arms or each body part.

For me ppl for the vast majority would bring you a greater return speaking from experience.

5 days training a week is definitely more than enough to progress

[Marc]

Another chilled day today out here. Chilled by the pool (I’m not great at swimming) lol but still went in haha.

Going to get a nap in now, then later go to one of the 5 restaurants on site and have some sushi (I’m definitely converted) I can see why people like it so much.

Not much more to add really today, not really on my phone that much nice to be in the moment and relax.

[Marc]

I get where you are coming from, when you are used to training a certain way and then you change it, you almost feel like you aren’t doing enough.

Personally if you can not have the emotional attachment this will help. Quality reps will bring greater results which will lead to more progress. You might feel like it’s less intense, but the return you will see from the progress with your physique will likely be enough to give you that reassurance to continue with this approach.

Sure you could lift more weight with less quality reps, but you run the risk of a greater chance of injury and this will take you longer also to build a better physique.

If you aren’t already add some tempo work in alongside your new way of training now to add more intensity

[Marc]

Hi guys

Day at the beach for us today, so another chilled one. Not intentionally trying to get a tan lol but it seems to be happening (guess that’s what happens when you lie in the sun).

We did think about going to an all white party this evening at our hotel, but decided not too in the end went into the nearby town had a look around and then back to our hotel for an early one.

We’ve seen that there is a gym on the beach in tulum which is like an hour from us that’s a popular place as it’s got like oversized weights and it’s a pretty big attraction. Likely we will venture there one day while we are here

[Marc]

I have used both myfitnesspal and Cronometer for tracking my daily foods. The advantage of Cronometer is that is gives a better breakdown of macro and micronutrient details in a percentage format so you know if you are under your targets.

[Marc]

Day 1 on holiday! So far so good, we’re staying in a really hotel and the weather today has been 29degrees, a chilled day by the pool. It’s either been people wanting an arm wrestle with me, asking what I do or just general staring lol but it’s all good.

We’re staying all inclusive and honestly spoilt for choice with the main buffet restaurant on site, then 4 other restaurants within the hotel, a sport bar and access to the other hotels food area too that’s linked with our hotel.

I’m not tracking food out here, neither am
I weighing food. I’m eating intuitively, but being conscious to make sure I’m eating regular meals and getting in my fruit and veg too. I have taken my bodyweight scales out with me too, more so for my own knowledge to check my weight in the morning (albeit it’s not my usual place at home to check my weight) but this will give me a good indication of where I’m at. I definitely don’t want to be going back home lighter in bodyweight and equally I’m not trying to be lots of lbs over either but I’m here for the rest and mental reset before cracking on again.

[Marc]

Hi guys

Landed in Mexico not long ago, 10hour flight to cancun! Then waited over an hour for mine and Kerry’s bags to come out :/… but we made it!

Looking forward to this holiday and some downtime.

[Marc]

Hi Andrew

Great work with your transition into bodybuilding, it looks like you are making some solid progress from your pictures.

Also well done for getting bloodwork done. The guys have all given opinions here and some sound advice.

Based on what you have said with your previous bloodwork reading of 9, I do agree with Peter that going into a TRT phase would be the option for you. You mentioned coming off completely after this but with an initial low reading for your test from bloodwork I’d be inclined to stay on with a TRT dose.

I myself have suffered with sleep apnea. You will find the heavier you get the more you are missing out on quality sleep. I would definitely get this checked out through your GP as then you can be referred and have a sleep study done. Perhaps you might need a cpap machine and if you do honestly it will be a game changer (it will take a little while to get used to it) for your sleep improving and general day to day energy / wellbeing.

A slight pull back in full for a few weeks will
Help give your GI a break from being in a surplus for so many weeks and also help re-set appetite to then see you progress further into your next push up phase. The pull back in calories will help body composition and likely help your sleep too, but I would definitely get the ball rolling asap with your GP about sleep apnea.

[Marc]

Updates today from my most recent check in. My training program has been updated. The emphasis is on more volume work with generally 3 sets per exercise to take into account the niggles of got. Me and cal both agree (based on the feedback from Kate) going with a top set and back off set approach is likely going to make the work she does with my weekly massage / mobility program take longer than needed to get back to my previous levels with working load. So the approach now is more volume and using more tempo within my sets. This is a method of training I’ve done both. In all honesty it’s not the most enjoyable way for me training, but I know it still brings great results. For me right now being able to function the way I want too and still progress outweighs training with a top set back off approach.

A few new exercises in my plan that I haven’t done before, so I’m interested to see how I get on with these once I get going.

Food has also increased – TD 4500 kcals and NTD 3900. Although my appetite is higher than these calories here creeping food up gradually is the best way for me to progress here instead of ramping food up higher than hitting a wall with appetite taking a hit (which we don’t want).

Today has been a super busy day with sorting out last minute holiday things as I go on holiday to Cancun with Kerry tomorrow for a week. Really looking forward to some downtime and some rest. Just about finished packing :/ then off to bed.

[Marc]

Super busy day today, with sorting out things for holiday as I fly weds morning. Still more bits to get done tomorrow (help) but I’m getting there.

Usual morning routine boxed off (steps, abs/mobility and some posing. Change of gym again today for my main workout, I went to a different gym in Leicester today to train push. Workout was pretty good, I’m not lifting as heavy as usual as I’m working with my body whilst getting over a few niggles.

I did have a few pics from today to post up on IG but the evening has ran away from me… tomorrow it will be 💪🏿

Cal has sent over some feedback / updates from my check in this evening but in all honesty I haven’t had a chance to look at it yet so I will do that tomorrow morning.