[Marc]

Agree with the questions sasan has asked. Also have you been increasing your weight in small increments? How long have you been on the plan / when was your last de-load in this current plan?

If you can answer all the questions so far this will give us a better idea on the next steps

[Marc]

So today ended up being a rest day (not what was planned). I’ve got my bloods booked in tomorrow morning and I usually like to leave a few days in between when getting them done.

It’s been a few weeks delayed getting them done for different reasons, but I’m looking forward to get them back and mapping out the coming weeks on how I can start to push up in this off season.

Theres improvements I want to make and I know this can’t be rushed, but having a concrete plan is how I work best (yes there might be changed a long the way which is normal) to give me a timeline to work towards and the blood work is important to establish the next steps.

Morning routine as normal, some ab exercises and mobility / stretching to start my day!

[Marc]

Hi Rob

Thanks for sending over a detailed update. Your pictures haven’t uploaded, would you be able to try and re-add these so we can give the best update based on where you are at please and our recommendations. Thanks

[Marc]

Pull session today, later than usual. Linked up with my coach Cal and Zac (team pro coach) for a session.

Was good to train with them. My own personal motivation is high so I didn’t necessarily need a push, but the energy training alongside them both were good and we will be getting a lot more sessions in too.

We trained out of premier gym Coalville which time wise for all of us took around 20mins travel so it was ideal!

Session today was;

Underhand single arm hammer pulldown x2
T bar row x2
Dual handle latpulldown x3
Standing single arm hammer strength row x2
Seated rear delt row x2

[Marc]

I agree with the comments above especially those that take into account your current routine as to whether a 5th meal is manageable. If a 5th meal is manageable go for it, if not you know you can also hit your targets in 1 less meal feeding. Do what works best for you

[Marc]

First workout of the year ticked off for me today. Really good session, I hit push a little earlier than usual because the gym closed early today because of the bank holiday. I also did some posing after my workout as I know this is an area I can and will need to improve so I’m making this a priority more this off season.

As of yet I have not go a date planned when to compete, I’m still building things up with my knee but I fully intend to compete this year. With how I have handled post comps (injury) I still feel I’m in a good place to compete this coming year and ultimately earn my first pro win and Olympia qualification.

I’ll keep you all updated more as things progress.

[Marc]

I see you started with TBJP January of 22 so a full year and now renewing is due for a congratulations!

I am looking forward to following your progress this year and see you turn your trials into triumphs!!

Thank you, I appreciate the message. I feel at home here so I’m really pleased to still be part of the team. Welcome aboard, I’m sure I speak for others on this members site who are excited to see you have joined and to also follow your journey!

[Marc]

My fat sources are cashew, pistachios, almonds, fishoil, flax seed and avocado. Do you think this is varity enough? Any suggestions?

You’ve got a good variety of fat sources. Like Ryan said you will get additional fat from eating protein sources like salmon which are rich in omega 3 fatty acids. A good mix of nuts are seeds are good like you have mentioned, foods like walnuts, chia seeds and flaxseeds but go for ground flaxseeds as the whole seeds will pass through your digestive tract. Whole eggs are a favourite of mine as they are nutrient dense and provide both protein and fat. They also contain B vitamins which will give you more energy.

[Marc]

Happy New Year to you all!

Today like usual on a Sunday has been a rest day for me.

Been a few technical issues with me writing my log so a quick update.

Bodyweight has been holding around 126kg. Appetite took a little hit the past week or so, pulled back on food a little during this time.

Bloods should be getting done in the coming week so from here planning can take place with cal in terms of shows and how we really approach this off season moving forwards. We will also be getting some sessions in like last year as this proved very productive to help my progress.

Various scans on my knee since the injury late last year. I’ve seen private consultations and the major report was very very high inflammation. I’ve managed this through rest and doubling up on my tbjp supps, osteo pro, join-in, cure-coming and oh mega pharma pro. Still no way near my max in terms of leg training, but things are starting to pick up slowly.

My contract has been extended with tbjp which I’m really pleased about and looking forward to keeping you guys updated on my plans/progress this year!

[Marc]

In this scenario I think it’s important to listen to how you feel. It sounds like this last week has helped you both physically and mentally, which is something you said you have been struggling with. I would advise to work with your body and not against it. You look pretty lean from your picture already. Gradually increase your calories to keep body fat levels lower and build yourself back into a surplus. I’m sure you can make some great progress!

[Marc]

Hi Ryan

What Clare and Phoebe have said is a good option. Alternatively if you do any more cardio doing some abs also would be a good idea. This is how I include my abs into my routine.

If you don’t do morning cardio, adding in abs after your training but doing it as a circuit would be less time consuming than doing the exercises one at a time.

[Marc]

I agree with all the comments above. I’d also add from a training perspective is there a particular way you want to train your muscles here. You mentioned both knee flexion and a closer stance. What body part are you trying to bias most from your training set up. That should give you the best indication of what foot position to have

[Marc]

I agree with the guys replies above here. I find on my push workouts doing pec deck first is great for activating my chest before the presses. If you choose to do this as your first exhaust I wouldn’t pre-exhaust your chest here. You still want to be able to keep your strength for your pressing movements.

Strip the weight back on your presses and do them following a few pec fly sets. It might be worth using a chest press machine that converges (such as a Cybex eagle chest press) also as you might find you get greater stimulus on your chest due to the path the handles move in.

[Marc]

I think the replies from the team are all really good and valid. If I was in your position I’d use the information you know about rice and simply remove that for now.

It seems potato is a good carb source for you so this would be an easy replacement. In terms of carb content you will likely find you will need to eat more potato when replacing rice. You could try pasta as this could be a good replacement for you.

[Marc]

I agree with the guys replies here. Age doesn’t have to be a limiting factor. Your rate of gain may well vary to someone else your age, but ultimately be consistent will get your further than not being so. I’m sure you can make progress still and enjoy it too!