[Marc]

I agree with Kuba and Jordan, but I also think this is person dependent. Speaking from experience this is the least amount of cardio I’ve done on a prep, but equally it’s the heaviest I have ever been doing a prep. For me to get my glutes in, I think I would have thousands of steps to do and I’m not sure steps alone would be enough without some cardio. But again, maybe that’s something for the future

[Marc]

Last session of the week done and dusted, arms and 1 medial delt and rear delt exercise. Always a nice session to end the week, not too taxing but always get a good connection.

Could definitely feel myself flattening off towards the end of the week, but it’s to be expected with food being lowered and expenditure being increased.

Tomorrow is check in day, so once I know the plan from Cal I will keep you guys updated!

Well done to @stylzi17 and @phoebegoodwin on winning their class today and also the overall at the 2brosPro regional – class!!

[Marc]

Good genetics does help in bodybuilding, but you can’t beat hard work. People with good genetics don’t always win shows and that’s purely because they think they can get by without putting the effort in. You’re young, time on your side and it sounds like you love bodybuilding. Commit to bodybuilding if that’s your passion, eat well, train hard, place importance on rest and recovery. Never roll over thinking you can’t because if genetics. Scrap that and work even harder!!

[Marc]

Rest day today, first day on new carb cycle plan with lower fats (I mentioned these updates on my log at the weekend).

It’s been a busy day today, client check ins, new plans, sports massage and 2 hour round trip picking my daughter up from gymnastics.

Cardio 45mins, steps 13k and posing practice has all been completed. Not really noticed hunger like usual rest day as I’ve been busy getting things done.

Check in with Cal tomorrow morning, I’ll keep you guys updated.

…oh and Fouad, Nick walker and guy cisterino mentioned me on the recent bro chat podcast which was pretty cool as they had lots of positive things to say about me

Hi Marc big fan but new to the scene. When you write that you only do x2 sets I presume they are your working sets which you log weekly. How many warm ups / feeders do you do per exercise before the 2 main sets?[/quote]
Hi Adam

Thank you mate and welcome! Yeah so my 2 sets are 1 top set and 1 back off set. Generally I do 3 feeder sets per exercise. I don’t log book, i train by how I feel each session with the emphasis on lifting heavy and keeping good form.

[Marc]

Check in day today with Cal, some of the feedback was;

“Sharper again this week as expected, you’re flattening off quicker than before but this is where we need to be ahead of the high day Sunday with evident new detail pulling through every time. I want to see more from glutes over the next 7 days and the below tweaks will do it for us, then we’ll be very close”

So with the above information, here are the changes that have been implemented from today. I ran high day carb cycling split as I trained legs today (that was a really good session)

Changes;

High day: 325P 475C 40F / 3660

Medium day: 325P 350C 40F / 3160

Low day: 325P 250C 40F / 2660

Previous;

High day: 325P 500C 40F / 3760

Medium day: 325P 375C 40F / 3260

Low day: 325P 250C 40F / 2660

Expenditure;

14k daily steps instead of 13k daily steps

Cardio: 3x35mins (instead of 3x30mins) + 4x45mins

… I’m all for the changes, getting closer to the business end of prep with bringing the best condition I ever have to the stage. At this point it’s the only thing really on my mind, get legit peeled then after that the think about the peaking process to fill out. I’m here for it, all in!

[Marc]

Have you spoken to your coach to get more of an insight as to his thoughts process here? Recent pics would be useful for us to give an opinion, but at 10 days out depleting I can only assume your coach is thinking he wants to get you in condition more

[Marc]

Rest day today, first day on new carb cycle plan with lower fats (I mentioned these updates on my log at the weekend).

It’s been a busy day today, client check ins, new plans, sports massage and 2 hour round trip picking my daughter up from gymnastics.

Cardio 45mins, steps 13k and posing practice has all been completed. Not really noticed hunger like usual rest day as I’ve been busy getting things done.

Check in with Cal tomorrow morning, I’ll keep you guys updated.

…oh and Fouad, Nick walker and guy cisterino mentioned me on the recent bro chat podcast which was pretty cool as they had lots of positive things to say about me

[Marc]

I think there’s soo many threads on here with how to make COR lol welcome to the COR… I make mine the same way that jade does, I find it’s pretty consistent doing it that way.. enjoy!!

[Marc]

Another pull workout done and dusted today. Strength is still maintaining, I’m making sure I take enough rest time between my sets to make sure I hit good numbers/reps whilst maintaining good form.

In terms of exercises nothing has changed. There’s been no chopping and changing with exercises, sticking to the same routine and getting it done.

Exercises for my pull session as follows;

Single arm nitro pulldown x2
Single arm xpload row x2
Chest supported t-bar row x2
RDL x1
Rear delt row x3
Low cable shrugs x2
Single arm cable bicep curls x2

Visually I’m still getting leaner and bodyweight is holding between between 122-123kgs.

[Marc]

Happy birthday big boy – hopefully you could enjoy your day with the fam, even you are on prep – this post training picture (one hand on the hip most muscular), which you posted a couple of days back, was nuts 💯

Hi Laurenz, thanks for the birthday wishes. I’m on prep so routine remained the same but I was completely fine with that, I still had a good day. Thanks, really appreciate that

[Marc]

Happy birthday Marc!

Thank you Charlie

[Marc]

I’ve used it before but it’s not very effective. Range of motion is limited, puts load of spine/lower back in an uncompromised positioned. I’ve not had this in my training plan for a very long time and I never program it for my clients.

I Much prefer pivot leg press, 45 degree leg press or horizontal leg press.

[Marc]

Sooooo today is my birthday – 35!! Business as usual, with me being on prep. Cardio today was up by 5 minutes, so I did 45 minutes in total on the recumbent bike. Current cardio set up is fasted 3 x 30 mins (on my 2 leg days and pull day) and 4 x 45 mins on other days.

Solo push session today and then cal had a look at me. We both agreed how quickly my body is changing now, each day. I felt pretty tired today, so I had a a longer than usual nap. This is a normal feeling getting deeper into prep, but it’s also a sign I’m getting closer to my end point in terms of condition.

Overall really happy with my current look, Cal said he thinks this is going to be a big week in terms of how my body changes / responds to the increased cardio and decreased food over the course of the week. Personally, I’m looking forward to see the visuals as I can already see my skin is getting thinner and condition is improving.

Got spoilt today on my birthday which I’m grateful for having caring people around me. Last meal going in and then off to bed.

[Marc]

I like to keep things sensible, as I’ve learnt over the years rebounding hard post show is not good for water retention and also mindset.

I’d put in a place a food plan that gives you more variety of foods that you enjoy with your macros. This way you are eating foods you like and still being controlled during this really important phase.

I’d then think about 1-2 meals where you have some flexibility with family / friends were you can enjoy food. The key here is self-control, this isn’t a free for all buffet so try not to over do it.

[Marc]

Solo leg session today, quads, adductors and calves.

Session today couldn’t have gone much better, I really felt like I was flying today performance wise. Yesterdays extra food along with todays high day definitely helped fuel todays session.

Upped my weight my weights today across the board and numbers on each set were too good.

I feel in a good place physically and mentally and keeping focused to keep this momentum going.