[Marc]

Hi bud

I mix both sustain and performance fuel as my intra workout carbs. With aminos I go with MPS max and drink this half way through my workout in one hit.

Depending on budget and if macros allow I would go with the above, but if you had to choose one carb intra I’d go with sustain and then mps max or if that’s not possible then definitely the eaas, all from tbjp of course 😉

[Marc]

Leg session today, a little later than I had planned as an appointment of mine ran late. Energy is still down compared to previous weeks, so still back off weight today and also reduced sets with it being de-volume.

Rob cannon IFBB pro was over today in the gym checking it out and also training. We are going to get a session in together soon and if things click we will get some regular sessions in which could really benefit us both.

1 more meal going in then I’m off to bed, definitely ready to sleep

[Marc]

Sorry to read this bud. I’ve had hip pain before from squatting and the problem wasn’t my hip but coming from my foot placement and slightly raising my heels on the last 1-2 reps when the set got harder. I would take the advice of the guys here, go to see a physio get them to assess you and also look at your movement pattern. It could be a direct issue with you hip you referred pain from elsewhere

[Marc]

Agreed with what Peter has said here.

[Marc]

First real session of the week today. Monday I went in to train push and a few exercises in I realised I was feeling pretty tired and if I was to carry on it wouldn’t have been productive.

The conversation was had with Kuba last weekend about running a de-volume week this week from Monday but after getting in some solid sleep over the weekend I thought I was good to go (I wasn’t).

Todays session was good though. Still not back to my freshest yet, but a pull back in volume today and over the next week I’m sure will help.

[Marc]

Hi Jon

Great work bud. I would definitely use this time now to come out your calorie deficit and start to push calories up. Don’t be in a rush to push up too quickly. Increase calories steadily as this will give you a longer runway for pushing up. Keep us posted how you get on

[Marc]

Second complete rest day today. Getting some solid sleep in quality of sleep is improving so this rest is definitely needed.

I had a deep tissue massage today, that was really good.

Client work ticked off early this morning and a pretty chilled day after that really

Check in sent over to Kuba this morning. A few tweaks to training, nothing major but to help more with my upper body mobility

[Marc]

Complete rest day today. Body has definitely needed it. Got a short walk in early doors, and saw two clients in person today. One is 10 weeks out and the other is just starting prep.

Been a pretty chilled day today, aside from client work got those admin (boring tasks) done which I had been putting off.

Another earlier night is on the cards for sure today as I feel pretty tired.

[Marc]

What time of day is this yellow? On wake you should be getting fluid in and consistently throughout the day. Aiming for around 5-6 litres will likely make your urine clear. 3 litres a a day really is not a lot, I’d definitely be looking to up that

[Marc]

I would be adding in

TBJP vital support

TBJP love heart

TBJP heart care

TBJP omega pro

These will rectify all issues.

If your body comp is not lean I would diet down also.

I would add in some HIT cardio

I second this. If any questions about your diet post this up also for us to see bud

[Marc]

So todays session ended earlier than expected. I’ve gone back and forth with Kuba the last few days about this week potentially be a de-volume week as it’s now 6 weeks of me pushing and taking my sets much closer to failure. I had a good sleep last night and a nap pre-gym today so i thought I was good to go.

A few exercises in on push I could tell I wasn’t firing how I wanted too.

Had a chat with Kuba afterwards and it’s reinforced that at the weight I’m at now anymore than 6 weeks training at this intensity is likely going to be detrimental. Tomorrow and weds have been ordered as a rest day, then Thurs back in with de-volume.

A little frustrating as I felt fine going into the session, but my body said otherwise. A reminder to take that rest in advance before it gets to this stage like today

[Marc]

Fantastic work bud, honestly well done. It’s hard to say an exact number of how much more to come off, but in these moments I think it’s best not to get fixated on a set number. Tick of each lb one by one and keep assessing where you are at. You’ve done great getting to this point, the dedication and motivation is there. Stay locked in and make it count until you reach to a look / weight you are happy with

[Marc]

A catch up today me and Kerry met with IFBB pros Rob cannon and Scarlett Hollands as they have recently moved not too far from us now. I met Rob years back when I was an Amateur and worked BodyPower expos with him so it was cool to meet today and talk bodybuilding, life in general and give him some heads up on what’s in the area he knows lives. Really nice couple and I’m sure we will be meeting up and getting some training sessions in together soon too.

Check in day today. Feedback was in from Kuba. The plan remains the same for this coming week. Potentially may run a de-load this week but we will assess this tomorrow. Lots of valuable feedback from my training sessions Thurs and Fri for me to implement which I find very very helpful and useful to really want to improve form.

Last meal going in, then off to bed

[Marc]

I never have no mate. But so long as your consistent it doesn’t matter too much – keep stress to a minimum is more important 🙂

Wisely said. I think I drop tracking them for now as its less hazzle and complicated

[/quote]
That’s fair bud. The main thing is do what works for you and then stay consistent with this approach and then you can make any adjustments needed from there

[Marc]

Hi guys

Rest day for me today. Went to Costa with Kerry for a little bit today to get some client work done, then nipped to the shopping centre to get a few bits.

My stomach has felt a little off today, not too sure why but it’s definitely making getting my meals in a lot more challenging.

Took some check in pics today, so I’ll get those sent over ahead of tomorrows feedback on them.