[Marc]

Post show Recovery phase is now underway.
My food set up is as below;

*Diet -*

*TD -* 350P 500C 60F / 3940 kcals

*NTD -* 350P 300C 80F / 3320 kcals

Protein is at 350g for both TD and NTD to help appetite which is high post show. Once my calories hit 4k across the board then protein will be reduced down to 300g.

I’m going to be training locally for now as it’s easier for me especially with my knee, but also because time wise for now it works much better.

My training set up this week will either be 3 or 4 sessions, we will play things by ear as to how my body is feeling.

Today felt so good to be back in the gym with more food in my body post prep. I trained sensible few reps in reserve and the guys in the gym were all helpful with loading up my weight plates which was really nice of them.

Workout today was chest and delts;

Pec deck x2
Incline hammer chest press x2
Nautilus leverage chest press x2
Decline hammer chest press x2
Cybex seated lat raise x2
Cuffed cable lat raise x2

… pump was crazy, definitely felt a good level of fullness. I’m really looking forward to this phase and taking progress where I can and setting myself up for a productive off-season.

[Marc]

Magic eye media is really good, he films a good amount of content for this site. Most will travel, so reach out to people to try get a date locked in asap

[Marc]

Hi guys, been a chilled day for me. I got some client work completed this morning and at home with my leg elevated as much as possible.

The swelling is going down from what it had been a few days ago but it’s still swollen. It’s still taking me some getting used to that I need crutches as I naturally go to stand up and have to remember my knee is injured.

Anyway, so today I went round to my parents for dinner with the family. It was really nice, it’s felt like so long until I’ve been able to do that. My parents only live 5 mins drive away from me and my brother 10 mins drive but due to prep although I see my family it’s not been as regular and eating together it’s been months. So today was really nice, exactly what I needed.

Tomorrow is day 1 of my off-season. I’ll say more on this for tomorrows training log.

I hope everyone has had a good weekend!

[Marc]

Sorry to hear about the leg. Hope you make a quick and good recovery!

Thank you mate

[Marc]

That’s a wrap for my 2022 bodybuilding season. Unfortunately, due to unexpected circumstances in the last 24hours my hand has been forced I am unable to compete as placed next weekend.

To keep this short and to the point. I had been nursing an injured left knee (I still don’t know how this happened as there was no direct injury) for the last 10 days or so.

Yesterday on my morning walk my leg locked up again causing major swelling and fluid around my knee.

I went to the A&E and spent over 12 hours there seeing various people different blood tests and processes of elimination as to what it could or couldn’t be (by the way the NHS staff deserve massive credit for their work!).

It ranged from;
1)Knee bursitis
2)DVT, which needed to be actioned immediately so the blood clot doesn’t spread up my body to my lungs
3)meniscus tear
4)quad tendon partial rupture

The last person I spoke with was an orthopaedic doctor who was the highest level person I could speak with yesterday. The verdict was it was either point 3 or 4 above, but an MRI will give more clarity on this over the coming weeks.

I’m currently on crutches, I can’t bend my leg and the swelling/fluid is still there.

To say I’m gutted that I won’t be competing next weekend would be a massive understatement. The truth is I was ready. I could have competed this weekend even!

The last few weeks post Italy show have been very hard for me physically and mentally, I won’t sugar coat it. I’ve put absolutely every last inch of blood sweat and tears into competing 1 more time. I can 100% confidently say it would have been my best showing ever! It’s now been taken away from me. BUT, I know when the going gets tough I can pull through.

The silver lining is myself and Cal had extra weeks to collect the most valuable data as to the final missing piece. Next year it will be different, so the last few weeks have been very useful. Sure I won’t display it on stage where it counts, but I will again one day in the near future.

The off-season plan is in place and starts on Monday. I have a job to do and I will do that to the best of my ability like always!

*I lifted this update from my IG post today. My log moving forward will be info specific to how I’m feeling and my next steps with off season over the coming week

[Marc]

Both consistently good from what I’ve heard. Personally only ever used Rohm out of the two and been fine for me

[Marc]

I completely agree with Rich and Kiera here. Keep it Simple and manageable so you get the most from your training and still have the enjoyment factor too

[Marc]

Another day of high food, the same set up as yesterday;

6 meals with the following macros split;

40P 200C 25F

Within my meals I count trace, which is a consistent variable throughout.

Today after eating over 7000kcals yesterday I woke up 0.1kg heavier (just over 250lbs) which shows how depleted my body was. However, condition is much sharper and it’s continued that way again today with my each meal. Also a touch fuller.

This has been day two of the trial mock load. Data collected and tomorrow we then pull back (not as low as prior 350P 75C 30F) but I will know more tomorrow and update you guys.

I’m very excited for this next show, it’s been a tough / long season but I feel like it’s coming together.

No cardio today, steady walk in the morning and steps wherever they have landed naturally.

I trained pulled today, one of the best sessions I’ve have in the last few weeks from a strength and energy perspective so all in all I’m happy.

[Marc]

Backside still is quite fat, but had a decent pump today. Will post workout below.

Thanks for the updates Carl, all the best with your upcoming debut show. Now is crunch time, don’t be afraid to lower food, increase and increase expenditure to help get condition through more. It will get tough prep but it will be worth it.keep up the solid work

[Marc]

Great work Rob, you look awesome. Keep up the good work and all the best with your next phase post show!!

[Marc]

What protein sources are you doing to hit that 350? Hopefully not all chicken lol. Big fan from

TX, USA Marc keep it up!

Hi Phil

Thank you 🙏🏾

Chicken
Egg whites
King prawns
Protein powder

… then trace from other food sources

[Marc]

Day 1 of 2 trial of mock load ahead of NPC European – Spain next week Sunday.

6 meals in total today with the following breakdown;

40P 200C 25F

My condition has reached a really good point so being able to do a try mock load (which we haven’t been able to do at all this competitive season is very useful as to how we move forwards into next week).

Water intake has been 6litres and pink salt at 12g across the day.

A did a light walk this morning but steps have been at a minimum and I did not train today. My body has been ran pretty flat and fatigue was getting higher, so to avoid both elements here the mock load was actually taken forward as opposed to waiting Friday / Saturday this week.

Food has gone in absolutely fine, digestion has been good too. Looking forward to seeing how I look tomorrow morning and then how the day will then be mapped out from there.

[Marc]

You’ve got a nice amount of fats still and you have the additional support from omega 3s which is a consistent variable so you still have a good amount

[Marc]

Yeah it’s gone for now mate, watch this space for the replacement!!

[Marc]

Another local solo session today, this time push. With energy levels being pretty low, it’s a lot easier me training closer to home especially with the gym being 5 mins away from my house.

Steps today again at 10k. Cardio was 1 hour and today I opted for the recumbent bike instead of the treadmill again due to energy.

All sets today kept at 1-2 reps in reserve. My workout today was;

Pec deck
Incline hammer chest press
Nautilus leverage chest press
Cybex lateral raise
Cuffed lying lateral raise
Cross body cuffed push down

Food set up still the same for the next few days;
350P 75C 30F