[Marc]

what is your current diet/macros?

Hi John

My current set up is;

TD – P316 C695 F63 / 4611kcal

Meal 1 7:30am
100g cor
100g banana
100g blueberry
50g Whey iso pro
30g nut butter

Meal 2 9:30am
100g Jasmine rice
50g mixed veg
200g low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 3 pre meal 12:00
125g Jasmine Rice
150g chicken
1 caramel rice cake 20g honey

Intra
30g performance fuel
30g sustain
20g mps max
5g creatine
5g glutamine

Meal 4 : 1600
50g whey iso pro
125g rice based cereal
20g honey 100g berries

Meal 5: 1800
100g Jasmine rice
50g mixed veg
5g olive oil
200g low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 6 : 20:30
3 whole eggs
150g sourdough bread
100g Strawberries

NTD – P341 C590 F67

Meal 1 8:00am
100g cream of rice
100g banana 100g blueberry
50g Whey isolate
20g nut butter

Meal 2 10:30am
100g Jasmine rice
50g mixed veg
200g low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 3 1300
100g Jasmine Rice
100g pineapple
50g veg
200g Salmon

Meal 4 1530
150g chicken
200g sourdough bread
50g veg

Meal 5 1800
100g Jasmine rice
50g mixed veg
200g low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 6 20:30
100g cream or rice
20g Nut butter
100g Strawberries
50g Whey isolate

[Marc]

My last training session out here in Dubai. Switched it up and did push at train beach club. Really nice there, all Atlantis kit then afterwards we had some good food, there’s so many places here that do exactly what you need with prep food makes life so easy!

Off out now with Haider and his family for a meal before my flight back home tomorrow morning.

Time has gone so fast, but it’s been so good to be here physically and mentally

[Marc]

Rest day today! Can definitely feel the DOMS from my pull session yesterday…

Did some client work this morning after fasted cardio, then went out early afternoon with Haider and his client for a bit, had some food and chilled.

This evening we all had some Caribbean food with Haider’s family.

Nice chilled day, deffo needed today

[Marc]

I’d stay from sugary cocktails because these would be higher in calories. Light beer, dry martini, gin, vodka soda or zero coke is what I would go for

[Marc]

I agree with the guys going in at a lean point, but I fully agree with the approach that Rich has said here. You want to be physically prepared for your role, so doing training geared towards that will be beneficial. As a result this will allow you to shift bodyweight too but build physical fitness / endurance, which I’m sure will help

[Marc]

Really good pull session today with Haider and his client. A lot of different kit out here at binous, some that I’ve never used before because the gym at train at doesn’t have that kit.

Posted up a reel today from my training session on my IG if anyone wanted to check it out. Hunger is through the roof at the moment which is really good and sticking to my set food plan out here. Likely will have an off plan meal tomorrow.

Had a walk this evening down JBR, the views out here in Dubai are unreal.

[Marc]

In my opinion going into a prep you don’t want to try and reinvent the wheel by changing too much. Definitely you won’t need as much volume for legs because the category you are competing in.

Are there areas on your upper body you feel need more attention? Although in prep, I would prioritise those areas say train them twice a week, then work out the other areas of your physique that you will also need to train. 1 leg session a week will be enough.

What are you looking like currently?

[Marc]

I agree with what the guys have said here. Generally small amount personal use you won’t really encounter much problems preloaded syringes and putting it into your luggage bag. If you are aware of repeatable places you can get it from in Asia that’s also a good option.

[Marc]

Today I trained push with Haider. We got to the gym earlier today and it was good because it was quieter, so didn’t have to hunt down weight plates in binous lol.

Good session, we did some neutral grip presses for chest which felt really good. Back in the uk, the gym I train at doesn’t have neutral grip kit, so this today made me realise how much comfortable I feel in this position pressing.

Seen quite a few faces I know today, some from the uk and some abroad so that was pretty cool.

Few more meals to get in today, but also going to take a walk down by the marina with Haider this evening.

[Marc]

I agree with the replies above and like Rich said no one split is better than the other. For me a big part is enjoyment. When I enjoy the split I am more invested in that plan and make most progress. In this instance I would go with the split you enjoy the most as likely this will bring the greatest return for you in results

[Marc]

First day out here in Dubai. I had a night flight and the plan was to get a good sleep in but that didn’t really happen, so when I got to Haider’s I got a sleep in for around 3 hours.

We trained today over at binous. Pretty decent session considering was feeling a little tired. Happy with the how it went, was good to be training with Haider and see what the gym is like seen so much posted about it

[Marc]

I would say oh mega pharma pro, d3+k2 and love heart as a minimum here

[Marc]

Hi Marc, what is your current training split? Are you training 4x per week and is this a push phase?

Currently legs x2 and 1xpush and 1xpull. This is a push up phase but also rehab work is getting done with my knee so building things up slowly here

[Marc]

Rest day today. Been a hectic day, some last minute bits getting done as I’m flying in just a few minutes to go and see Haider which I’m really looking forward too. Keep you guys updated on what we get up to (training and eating) lol when I get there

[Marc]

I’m of the same opinion as Kuba here, with going with TRT and then 4-6weeks post show I would then get bloodwork done to see where my levels are and then address anything that needs to be done at that time before planning future cycles.

Your picture you said you attached for a PCT protocol did not show up, could you post it again ?