[Marc]

Updates today from my most recent check in. My training program has been updated. The emphasis is on more volume work with generally 3 sets per exercise to take into account the niggles of got. Me and cal both agree (based on the feedback from Kate) going with a top set and back off set approach is likely going to make the work she does with my weekly massage / mobility program take longer than needed to get back to my previous levels with working load. So the approach now is more volume and using more tempo within my sets. This is a method of training I’ve done both. In all honesty it’s not the most enjoyable way for me training, but I know it still brings great results. For me right now being able to function the way I want too and still progress outweighs training with a top set back off approach.

A few new exercises in my plan that I haven’t done before, so I’m interested to see how I get on with these once I get going.

Food has also increased – TD 4500 kcals and NTD 3900. Although my appetite is higher than these calories here creeping food up gradually is the best way for me to progress here instead of ramping food up higher than hitting a wall with appetite taking a hit (which we don’t want).

Today has been a super busy day with sorting out last minute holiday things as I go on holiday to Cancun with Kerry tomorrow for a week. Really looking forward to some downtime and some rest. Just about finished packing :/ then off to bed.

[Marc]

Super busy day today, with sorting out things for holiday as I fly weds morning. Still more bits to get done tomorrow (help) but I’m getting there.

Usual morning routine boxed off (steps, abs/mobility and some posing. Change of gym again today for my main workout, I went to a different gym in Leicester today to train push. Workout was pretty good, I’m not lifting as heavy as usual as I’m working with my body whilst getting over a few niggles.

I did have a few pics from today to post up on IG but the evening has ran away from me… tomorrow it will be 💪🏿

Cal has sent over some feedback / updates from my check in this evening but in all honesty I haven’t had a chance to look at it yet so I will do that tomorrow morning.

[Marc]

Hi Ameer

Are you able to repost your pics please as I am unable to see them.

Just to confirm you have put 28 for protein on rest days, I’m guessing this is a typo?

Are you doing any cardio, if so how much?

Are you tracking your steps daily, is so what are these please?

[Marc]

Late athlete log for me today. Evening out with eldest daughter which was nice some quality time both of us.

I’ve booked a holiday to cancun with Kerry today, flying on weds for a week (last minute booking) but I’m sure we have enough time to get everything sorted (just) lol.

Sent my check in this morning to Cal. Waiting on feedback, I’ll keep you guys updated

[Marc]

I agree with the team here, tolerance level is individually based. Clen will likely give you better results, no need to cycle it days on/off, start low and assess how you get on with it

[Marc]

Switched it up today for my back session. Went to a gym about 10 mins drive from me to use some of the prime kit they have. Also to see how I get on with it because still establishing the best exercises for me to be doing.

Great gym, bit of a gym also because unlike my usual gym there was many people there which was a plus.

Anyway, had a really good session with the main focus on upper back oh and I did 1 biceps exercise too. Workout was short and sweet, but a good one;

Prime latpulldown x3
Prime seated row x2
Barbell row x2
T-bar row x2
Single arm cable bicep curl x2

[Marc]

Personally I like to work in a higher rep ranges for smaller muscle groups. Making sure form is kept consistent, i then like to add in dropsets / partial reps as I feel these muscles groups can handle this . The main thing to consider is ensuring your recovery is not comprised when you start to add in intensifiers.

[Marc]

Full leg session today over at shredz with Cal. I’ve not done a leg session at this gym for while, so it was interesting to see how I would get on.

As expected all my previous weights were stripped right back. Worked with high rep ranges mainly, and more total working sets. This is because my loading sets aren’t no where near what I could previously lift, so to create more total volume this is how the workout was set up.

I felt like the session went well, I definitely felt like I worked hard. Exercises today were;

Leg extension – 4sets
Split squat (bodyweight) – 2 sets
Lying leg curl – 3 sets
Seated leg curl – 3 sets
Adductor machine – 3 sets
Seated calf raise – 3 sets

Hunger is also still higher, which cal is pleased about as we want to creep food up gradually to give a longer runway in this growth phase.

Also did some posing rounds post workout. Body comp is in a nice spot to continue to push up. My weight currently is 125kg. I personally feel flat, so I’m itching to see how the next few months progress.

[Marc]

Are you rotating where you inject?

[Marc]

Hi guys,

Usual rest day set up for me today. Steps fasted, abs/mobility followed by sports massage late morning and client work.

Todays actually 3 years to the day that I flew out to train at oxygen gym in Kuwait and leave the uk and it’s also when me and Kerry made it official (a little crazy I know with me being in another country). Great times all around.

Going to go get some food tonight with Kerry, saved some calories back as my hunger is super high which is a good thing that my appetite is in a good spot.

[Marc]

Push session for me today. Switched a few exercises to see how I they felt. Put in Cybex eagle chest press instead of incline hammer strength chest press to so if the angle of the bench and width of the angles felt more comfortable on my shoulder (where there is some impingement) which I’d did. Felt a little off not sure if the machine movement arms are aligned properly but when converging at the end of the press it felt a little uneven.

Put in decline hammer strength chest press instead of high to low cables flyes and that felt ok.

Spoke with cal today, he’s going to review my training based on the feedback from Kate. Looking forward to getting a solid run once nailed down best exercises so I can progress.

[Marc]

This is a new one to me, never heard of them

[Marc]

As this is a photoshoot I’m sure you want to get the best images possible. I would take Clare’s advice and try to get a tan done by a beauty salon so that it’s even and takes the stress off you trying to order tan and get it applied. This way you know you will get an even tan and to go alongside quality pics!

[Marc]

I agree with guys feedback above. I’d also think about including some foam rolling, Epsom salt baths and ensuring you are eating enough protein to aid your recovery To help reduce DOMS here.

[Marc]

Update on check in today. Visually Cal is happy with where my body comp is, appetite is higher, sleep quality is good, digestion is bang on. Green light has been given for food to increase so changes has been made (I’m very happy about this).

Previous macros:

TD – 250P 450C 100F
NTD – 250P 350C 100F

New macros:
TD – 300P 575C 100F
NTD – 300P 375C 100F

Plan is to creep food up gradually to give a more runway here for being in a calorie surplus.

I’m still macro tracking but pretty much have a set food plan that I adapt when calories change.

Protein sources are – salmon, chicken, whole eggs, egg whites, whey isolate x2 servings max a day, red meat, MPS max

Carb sources – COR, white rice, fruit (berries, pineapple, banana), sustain

Fats – olive oil, nuts, nut butter

Veggies – mixed vegetables, peppers, mushrooms

Content with this set up currently. My meals are spread out over 5 meals which works well for my daily routine.