[Marc]

Solo push session today. Had a longer than usual nap today as I was feeling a little more tired today, likely because the recent changes to food but also because after fasted cardio in the morning I’m getting a good chunk of my 14k steps ticked off.

But anyway, my push session today was really good. Listening to my body, working with weights that I can get a good mind to muscle connection and getting it done.

Skin is definitely feeling tighter, although I feel flat for me I’m still getting a very good pump.

Exercises today were;

Pec deck x 3

Incline hammer chest press x3

Nautilus seated chest press x 2

High cable chest flyes x 2

Single arm cuffed lateral raise x2

Seated machine lateral raise x2

Are there any warmup sets involved before the working sets Marc? Cheers in advance [/quote]
Hi Ryan, yes still warm up sets as normal with my training

[Marc]

How is your current off season going? Are you gaining weight ok? Your steps are high for off season so be mindful that you’ll need to factor this in with your food set up. Speaking from experience your steps is a consistent variable for you so you won’t be getting any additional benefit on heart health. Adding in HIIT a few times a week would be a smart move. Be sure to factor this is within your food to ensure you continue to gain weight in this phase

[Marc]

Last session today pre- stage on Sunday. A light upper body pump workout with Haider and Rhys.

I also had a light flush massage today now training is complete.

Food wise set up I will be having 6 meals with the following macro split;
P40 C200 F25 and then a 7th meal will be added as my last meal today; burgers and fries. The foods here are all that I have been eating in prep and what I know agrees with my body.

Condition today is even sharper than yesterday – tighter and drier. Perfect place to still keep adding food to fill out my physique and the fullness is definitely coming. The great part is my digestion is great, no distension and that’s exactly why carb loading over a period of a few days works better instead of trying to cram everything into a shorter time frame.

Feeling really really good, I’m staying at Cals house again tonight and I also have Haider who’s over from Dubai aswell as Kerry and my usual Shredz fitness centre close friends around me so it’s a very good atmosphere to be around.

[Marc]

The guys have all nailed their replies here. It’s then now a case of personal preference for yourself as to what you go with

[Marc]

Day 1 of carb loading going in today. Meals have gone in really easy. I’m still macro tracking and using foods I know digest really well for me and that I have been using throughout prep.

My look is literally changing by the meal; tighter, dryer, more conditioned/separation and fullness. Still a lot more room to go, but slow and steady. The benefit of me being in really good condition before the load is that my body is primed for the load.

So good set up for the 5 meals I’ve had so far;

Meal 1: P40 C150 F25
Meal 2-5: P40 C175 F25

Another 1-2 meals will be going in today based on what cal decides. The benefit of staying at his house is that he can see me in person and make the decisions based on what he sees.

I’m really happy with how the process is going

[Marc]

My personal favourite is peanut butter, there are so many different options depending on your own personal preference and what will fit your calories. But… I think Peter has literally given all the staples here, so you’ve got plenty of options!! Enjoy

[Marc]

Arms and 1 delt exercise today. This was my last official gym session today (the next one will be a light pump session on Friday). Today was recorded for the tbJP members site, so an exclusive one for you guys from me so close to show day.

Nothing crazy in terms of training, 2 sets working in the 8-12 and 12-15 rep range. Finished off with some posing and then just an update on how the next few days will go leading into the show.

Not long now, I’m excited to start the carb loading process tomorrow!

[Marc]

agree with Peter here, taking the approach he said It also gives your body the opportunity to take some stress of your GI (post bulk) reset appetite, and drop any inflammation that has been accumulated from pushing the bulk.

It’s essential IMO to have this phase. I’d also taper training volume down to wash any built up fatigue during your push up phase

[Marc]

Last pull session of prep today with cal and Rhys. The little top up of food yesterday (burgers and cookies) did exactly what was needed for my physique. A little extra life and more pop, perfect place for when the loading begins in a few days.

Cal is very very happy with my look today, from what he would say is a small bit of food yesterday it’s landed us in the perfect spot for when loading truly begins.

I’m excited to see my physique come to life because I haven’t been legit full for weeks, but I haven’t needed to be because condition was key. Now condition is locked in, this is where my physique will transform and come into it own. I literally can’t wait, I know I will bring my best so from here it’s simply to keep following the plan and enjoying the process.

[Marc]

Agree with Rich and Clare here. Literally go with the flavour(s) that stand out to you the most and I’m certain you will love it as there are sooo many good flavours

[Marc]

Medium day carb cycling diet today, so 250g total. Felt pretty floored today but that comes with the territory of this new set point condition.

I trained push today with cal and then done some rounds of posing. He is very very happy with how I am looking and said now it’s simply a case of landing the ship as I’m ready. He doesn’t want me to go any flatter, so I’m now having 2 burgers and cookies on top of my baseline diet as the position I am in today if we didn’t have this top up then it would be a longer process filling me up when the loading starts on Thursday.

So food is going in now (of course I’m happy with the extra food) but more so knowing the hard work is now complete.

Drop fatigue and take each day as it comes now.

[Marc]

Pick n mix or Iron brewed are my personal favourites. I’ve worked my way through the flavours lol, prep life

[Marc]

So, I’m officially 1 week out today from the Arnold’s classic U.K. . Another new low today on prep this morning, which has been pretty much the case the majority of this last week.

Cardio was pulled this morning, and steps tapered again from 12k to 10k. Instead of running a low carb day which was originally planned – 150g, Cal said to run a high carb day 350g before dropping back into a little more of a deficit Mon-weds, ahead of the pre-planned carb load which will start on Thursday. My body is very responsive at the moment, daily condition improving and visually primed well for when the carb load begins.

I’m locked into the process and enjoying every minute.

Today has been a rest day, pretty chilled sauna and steam room, food shopping and a little walk to help get steps up.

Plan for another earlier than usual night tonight,ahead of tomorrows check in and plan for the day food wise.

As always, I’ll keep you guys updated.

[Marc]

Agree with what max has said here. Did you get bloods done pre-cycle? Will this be your set amount for the duration of 16-20weeks?

[Marc]

Not a fan of pre-mixed I’d rather do that myself