[Marc]

Not felt 100% today, headache between hot and cold. Had to have a battle with myself not to train because I still wanted to get my last session for the week ticked off but I didn’t. Made sure I kept hydrated and food has gone in. Today protein sources have been fish and whey iso. It’s Good Friday and I’ve always done this from my upbringing in a Christian home, so few adjustments today with food to make sure I still stayed on track. Off to bed pretty soon, hopefully a good nights sleep will do the trick

[Marc]

I agree with what the team have said above, keep the rotation that is working, try not to get caught up thinking anything needs changing. You have found your groove stick with it.

For iso movements I generally have a rep range target, but really pushing these iso movements working to failure. A top set of back off isn’t necessarily needed when you train with intensity here

[Marc]

Is it hard behind the nipple ? If it’s hard it’ll need surgery. If puffy some drugs could potentially get rid of it

No it’s soft, feels like fat tissue[/quote]
Out of interest have you had any blood tests done recently? It would be useful to see if there any hormones out of balance.

[Marc]

Out with my daughters today and Kerry, we went bowling to celebrate my youngest daughters 7th birthday a few days early. Had a great time, nice to be with my loved ones having fun and being in the moment.

My daughter loved her gifts, highlight was a unicorn that’s probably as big as her lol.

Been a long day travelling on the motorway, but it was definitely worth it to see how happy she was.

[Marc]

Hi Dario

With your macro split, I would think about reducing your fat intake here. I always like to favour food as protein sources (1-2servings of whey iso a day max) so chicken, lean red meat, salmon. Hopefully your emergency is ok now and you can eat more protein throughout the day.

Steps if part of your usual routine is fine. If you are going to go into a cut like the team has advice, introducing some direct cardio will help the process too.

[Marc]

3rd training session of the week today. Trained a little earlier today after two meals (instead of three) as I had a sports massage booked in a later afternoon/early evening.

Today was another really good session. More so in terms of improving my form, and not weight. I’m someone who likes to train hard, but I also know there’s always room to improve and my exercises / form is something I’m really working hard on right now. I’m feeling / seeing a difference and I’m confident as this continues to improve I will see greater progress in my physique which really matters to me.

[Marc]

Even on a diet I can’t eat my fish or chicken, I replace it with protein isolate, do you think that can be counterproductive?

How many meals are your using protein isolate? For me, 2 servings max a day try to you use whole protein sources such as red meat, salmon as there will be additional nutrients in these foods such as omegas and iron

[Marc]

Push workout today, which I was happy about. Few pointers / cues from my session last week that I point into practice today. Likely still some tweaks to be made but I’m happy with how the session went.

My workout today was;

Single arm cable pull over: 2 sets of 10-12 reps

Single arm cable curl -: 2 sets of 8-10 reps,

Cable y raise: 3 sets, 2 sets of 8-10, 1 set of 10-12 reps.

Cybex eagle chest press : 1 set of 8-10 reps, 1 set of 12-15 reps

Bravo flat cable chest press : 1 set of 6-9 reps, 1 set 12-15 reps

Assisted dip machine -: 2 sets 12-20’reps

Incline Cable fly: 3 sets of 10-15 reps,

Cross body tricep extension: 2 sets of 10-12 reps – 1 second pause in short.

overhead the shoulder triceps extension: 3 sets of 10-12 reps

[Marc]

You’re in a great spot still mate, absolutely no reason here to cut. I can still see veins in your abs here in your pic! Keep this push up phase going, steady increments in food and rinse this push up some more. Keep us updated with your end look here because you look great

[Marc]

First day with increase in food. Training day update is an additional 50g carb around my peri workout nutrition. In all honesty I didn’t really notice the difference today so that’s a positive with this slight bump up in food.

Leg session today, felt a little tired going into the session. I’m putting this down to disrupted sleep over the weekend with my daughter not well sat night and then yesterday me waking up to speak with my client who was competing in Peru (he won both of his classes with IFBB elite and won his pro card – very pleased for him).

I still entered the session in a positive mindset but during the session I definitely started to flag. The big noticeable was weights felt heavier than they needed to be and I didn’t push for those final reps. Note taken, feed this info back to coach and don’t sacrifice a solid session for a sub par one.

[Marc]

I agree with what the guys have said above here. Protein always stays consistent, how you count your protein is down to your own methods (if you count trace)… with fats I’m with Kuba, when my fats are between 15-20% total my body composition is much better. I prefer to then increase carbs when calories go up and not push fats higher just to get the calories in

[Marc]

A later start to the day for me, my daughter wasn’t too well during the night yesterday so I was up with her a few different times to make sure she was ok and got off to sleep ok. It meant my sleep was broken and I ended up sleeping in a little later so I felt a little more rested.

She’s been ok during the day which is good and these things can’t be helped.

Some updates/ adjustments have been made today, so from tomorrow my food for both training and non training day have been bumped up slightly and cardio has been increased from 15 mins to 20 mins (except for leg days). Getting heavier but no reason to get sloppy with performance in the gym or carrying additional bodyfat that is not needed. Excited to see how things unfold over the next few weeks

[Marc]

Can you give us some more info, What has been your rate of loss each week so far with your cut in terms of bodyweight dropping?

What is your output with steps daily and are doing any direct cardio, if so how much?

Been losing roughly 1kg a week so far. I do Bjj 6/7 times a week while hitting the gym 4-5 times. I do not do directly cardio outside drills and sparring during bjj [/quote]
Your rate of loss isn’t extreme here. With your output being high from bjj and weights, your recovery is going to be very important here outside of the gym. Getting adequate sleep is going to be very important. As Haider said you add in a high day, then continue digging.

[Marc]

Rest day today. Seems a little weird not training today, as I’m not training 5 days a week and only 4 days a week now. But my body is liking the rest and it’s responding well with my current split.

Been making a big effort this past week to get to bed earlier, generally between 9 – 9:30pm which I’m honestly feeling the benefits for so the aim is to keep this going as much as possible.

A day with my youngest daughter and Kerry today. Got some food shopping in and also window shopping as my daughter turns 7 next weekend so she’s been giving me some
ideas of things she would like for her birthday.

I’ve got a client competing tomorrow in the IFBB elite federation out in Peru, so I’ve also been making sure he’s on track and I’m really pleased with how he is looking.

[Marc]

Can you give us some more info, What has been your rate of loss each week so far with your cut in terms of bodyweight dropping?

What is your output with steps daily and are doing any direct cardio, if so how much?