[Marc]

absolutely mate, I really enjoy it and it’s part of my daily food for both training and rest day. Fresh pineapple is the way forward, avoid tins as this reduces the amount of vitamin c the pineapple has when it’s in a tin

[Marc]

Yeah I’m gonna start again. I tend to eat quite close to when I sleep so sometimes when I get up I’m kinda bloated. I’ve just dropped the rice from both my main meals. Gives me a 325 cal more deficit. Thank you for the reply 🙂

Where does this leave you now with overall calories? What are your macros? Do you have rest day and training day calories?

If your are adding in some extra steps now in the morning taking a 325kcals cut might not be needed. A small amount, then this gives you room in the future to make further adjustments.

[Marc]

First leg session of the week today and Jheeze I know about it. Session overall progressed, not so much in terms of weight but execution. The few seconds pause in the stretch. It makes my sets so much harder and my CV is really important to stay in the set so I don’t gas out. Definitely still some greater work to be done to further improve form, but i can feel my legs really good today so I’m happy with this.

Exercises today were;

Adductor x2
Lying leg curl x2 *
Leg press x2 *
Split Squat x2 *
Leg extension x3 *
Seated calf raise x2

Exercises with a * at the end I did an additional set unilaterally on my left leg only to help bring up the slight imbalance from when I had my knee setback.

[Marc]

I’m with the approach Peter has here. If you find you need extra support taking additional digest pharma pro would be a good call. I also find 1 serving of veggie-might helps me massively because it’s a probiotic so helps my digestion loads alongside it being a greens powder and also multivitamin

[Marc]

Push session today at a different gym in Leicester. Bank holiday so my local gym closed at 2pm so I wasn’t feeling rushing my day to get to a gym which I knew would have been packed with everyone training early.

So switched it up today and stuck to my routine. Timed it perfectly at this other gym as I was able to get through my session without any waiting around and it wasn’t too busy.

Going to get a little walk in shortly to hit my steps target and 1 last meal later on then that’s me done for the day.

[Marc]

Last rest before back at it tomorrow. Check in feedback, lots of pointers to take into this coming week with training which is all good because I’m here to improve and part of that is to improve exercise execution. No changes this week with food, going to continue as I am and see what my body does from here with the current calorie set up.

Relaxing day today with Kerry and my daughter, my mum also popped round for a bit too. Earlier session tomorrow due to bank holiday opening hours, so off to bed now.

[Marc]

Hi Guy

1. Protein would be intra workout, so half way during your training session drinking this in one would be a good call. I have MPS Max for mine but as Adam said EAAs is also an option

2. Post workout carbs, rice based cereal, cream of rice will be high in carbs. Additional carbs could be honey or some fruit like banana to bump up your carbs.

[Marc]

You’ve got great advice from the responses above. I would definitely take on the advice given and keep us posted on how things are going. Take it to the next level with improving your consistency on the areas you mentioned. It won’t change over night, but set a plan and aim to improve daily nailing each area!

[Marc]

So I decided last Sunday to jump in an early show.

There is one 15 mins from my house. Nabba north n I’m going any way so said to AJ we could use it as a warm up. Stage time n see how things play out with his approach on a test run.

So I’ll be competing 2moro then 2 weeks time at the pca NE

Just had my tan done. Excuse the sock

Pump workout this afternoon.

8 sets back

5 sets laterals

4 sets bi

4 sets tri

4 sets chest

Posing

Yes Hilly!!! All the best for tomorrow mate, looking really good

[Marc]

Rest day 1 of 2 this weekend. Fasted cardio done and dusted this morning along with some stretching. Check in pictures take this morning along with feedback for this week. I’ll be getting feedback tomorrow so I’ll keep you guys updated.

Chilled day today with Kerry and my youngest daughter. Also saw my brother and mum today, so was nice to catch up with family.

[Marc]

Hi bud welcome to the site, great to have you here. It sounds like you a dedicated to improving yourself and sharing your story so it will be nice to follow your Journey.

Your English is fine, we understand. If ever you have questions feel free to fire them over and the team will be happy to help.

Write a daily log also, it’s always great to look back on almost like your own personal journal.

[Marc]

Last session of the week today and it was legs. I had a really good session. Two new exercises added into my training session, Pendulum squats and hip leg press.

Both movements felt really good, no pain in knees and looking forward to really progressing these lifts.

Today felt somewhat like my old self pushing for those extra few reps. I know there’s still much more to give, but this is definitely a step in the right direction.

Friday leg sessions now will be at a different gym to my usual one, it will be at premier gym Coalville, so a 15 mins drive from my house and I’m happy about this mainly for the equipment needed for this leg session it’s perfect.

[Marc]

Hit a pull workout today. Really good session, went in a little earlier today to train and it was great the gym was sooo quiet! Focus still is working on improving exercise technique as I do think there’s room for improvement.

So exercises today were;

Single arm d handle pulldown x2
Single arm cable row lat bias x2
Chest supported t-bar row x2
Gym pin wide latpulldown x2
Reverse pec deck x3
Single arm cable curl (facing in) superset single arm cable curl (facing out) x2
Rope face pull x1
D handle triceps push down x3

I also had a sports massage today. Much needed and came right on time after me training pull.

[Marc]

Great work mate, really impressive rear lat spread the width of your back and nice taper. You aren’t holding a great deal of bodyfat, so I’d still continue pushing up and creeping calories up slowly. Pay attention to training performance, that this continues to progress. Keep in some level of expenditure with cardio and steps as this will be good for cardiovascular health, digestion and keeping you in a nice spot to keep pushing up too. Keep us posted

[Marc]

Rest day today! Cardio, abs and mobility ticked off this morning. Midweek check in today and some updates with training. I had been training mon-weds Thurs off then train Fri to complete my 4 day training split. But today was a reminder from coach take the weds as a rest to allow for some more recovery, so that’s what why I rested today.