[Marc]

Thanks Markus, appreciate your reply. I’m confident based on todays check in those shows you mentioned are realistic… I’m uploading my log shortly with my thoughts

[Marc]

So I count trace macros in my food choices. But I know some of the guys on here do not count trace. Whichever approach you take be consistent with it.

As for sauces I do not count this in my macros. But say I have 5 meals a day, 3 of these will have sauces and this will stay the same as it’s a consistent variable. Although I don’t track or weigh it I’m not using huge amounts. But again, to be extra precise you could count this in. Again, be consistent with your approach.

I hope this helps you

[Marc]

So I’ve landed back in the U.K. this evening after being out in Italy. Been a relaxed day today of intuitively eating as cal had advised. To be honest I’ve ate mainly protein and veg today as I travelled and slept on the flight. Had a Caribbean meal this evening back at home with family.

Still really in two minds whether to do one more show or not this season. Lots of thoughts at the moment but I don’t feel like I need to commitment to a decision right now.

I know the areas that need to be improved to be better for next year. So it’s whether I shift into off season now or have one last run whilst I’m in shape. I’ll take a few more days to think on it.

If any of you read this log, I’m always happy to listen to your input / point of view on the above.

[Marc]

Pain could well be an indicator that something Isn’t quite right. Adjusting sleep could help like the guys have said, but I’d also suggest getting your shoulder checked by a specialist (if you haven’t already) as there could be some things you could be doing aside from adjusting your sleep that would benefit you

[Marc]

Hi Guys

Sorry I forgot to post yesterday on my log, it’s been a busy few days with travel and competing.

So yesterday was my 3rd show in 3 weeks back to back. I placed 3rd in open mens bodybuilding. Of course I’d like to have placed higher, but the guys ahead of me were really good and I’m pleased James the win. Myself and James spoke back stage which was pretty cool and we both agreed it would be good if one of us got the win for the brits and I’m pleased he earned his place again.

The plan for me is a few days down time, my last day currently here in Rome with Kerry (she also competed) so it’s been a day of walking and eating what we like. Back to the U.K. tomorrow early evening and I will make a decision as to whether I go again with another show but if I do it definitely won’t be Prague as I want to continue to improve on my showings physique wise which I have done so far with my 3 shows and I believe Prague would be too soon for me.

As always, I’ll keep you all updated once I have made a decision.

Pleased for another top 5 placing in my 3 shows so far this year.

[Marc]

A day of carb up today, literally took things meal by meal. Carbs for each meal (6 total) did not go above 150g. This has kept me stomach nice and compact but also doing the job with fullness too.

1 more meal to go in, where Cal will look at me shortly ahead of me going to sleep and map out what i should.

It’s been a grind these last few weeks with 3 back to back shows each weekend but I’m blessed to be doing what I enjoy and improving condition.

Less than 24 hours now until the Italy – Tsunami Cup and I’m looking forward to it.

[Marc]

Registration all done and dusted for the tsunami cup on Sunday, I will be number 3. Had a good day today, nice and chilled did my last workout today – an arms session along with posing practice.

1 more meal to go in today then I’ll be off to sleep ahead of an in person check in with Cal tomorrow where we will take things meal by meal.

[Marc]

I think the guys here have all covered this one well. Another prep hack I find that can be pretty cool is 1calorie ice pops

[Marc]

Pretty chilled day out here in Italy. Eat, sleep and pose – dropping fatigue from pushing for better condition and also traveling yesterday.

Cardio was pulled from today and steps today between 6-7k in total. I did a light push session today with Rhys, 5 exercises in total 2 sets with reps range between 10-15 and nothing crazy weight wise.

Happy with how I am looking now condition wise, it’s a lot better than my previous two shows so I’m sure I will look my best so far this year.

[Marc]

It doesn’t have to be state of the art, cheap and cheerful maybe even get a second hand one. End of the day it will do the job so shop around for a bargain

[Marc]

Hi guys

So I’ve arrived in Italy today ahead of the tsunami cup on Sunday. Day of traveling from early morning so no weights today, just some light cardio.

A few more meals to go in tonight and then off to sleep to get some well needed rest.

[Marc]

I count all of my macros including trace. This is of course a personal preference but whichever approach you take either trace or direct, it’s best to be consistent.

[Marc]

Pull workout today, with 1 rep in reserve as I don’t want to fatigue my CNS anymore than what’s needed with this being peak week.

Two sets in total, top set and back off set working in rep ranges 8-12 and 12-15. Exercises today were;

Single arm pulldown
Cybex single arm seated row
Chest supported t-bar row
Rear delt row
Hyperextensions

Cardio is currently AM and PM and steps today tapered to 10k from 12k. Calories are at 1960 with 75g coming from carbs. Happy with how I’m looking and I’ve closed in on condition that I expect of myself, so I’m looking forward to this weekend and bringing my best to the stage.

[Marc]

I generally wouldn’t eat cruciferous vegetables; so veg like kale, broccoli, cauliflower… if you have a search in google you will see the full range. Personally for me those veg make me bloated and I feel gassy. I stick to, lettuce, red pepper, mushrooms and get the rest of my micronutrients (calories depending) from pineapple, mixed berries, banana. But everyone is different, what veg I can’t get away with might be completely fine for you. Trial and error, but don’t go over board with your veggies

[Marc]

Full leg session today, leaving 1-2 reps in reserve as I head into my 3rd back to back peak week. Decent session, nothing crazy in terms of weight but I made sure each rep was controlled through the eccentric and concentric parts of the movement.

Exercises today;
Seated leg curl
45 degree leg press
Leg extension
Adductor machine
Standing calf raise

I also headed over to transform now, where I had a bespoke IV drip – 1 litre in total of a range of multiple vitamins and minerals; including NAC, NAD, glutathione, selenium, b vitamins to name but a few. This is the first time I’ve had this done and I am glad I have done it as being in competition prep and doing back to back shows I need to ensure I’m looking after my health, especially my immune system.