[Marc]

Hi Guys

So officially 5 weeks today out from my first show this season. Check in day with Cal, again much sharper since my last check in mid-week. We can really see the changes happening week by week, and we still have time on our side and tools still to use which is pretty exciting.

Today for the 4th week running, as it’s my rest day I should be doing low day carb cycle macros. However, as a little top up and to make sure I’m not ready too early (as we don’t won’t to be holding condition longer than needed with very low bodyfat levels) I am having a little top up with food.

So today is a high carb day + 2 double burgers, fries and a cookie pie.

There have been some changes to carb cycling plan that come into play from tomorrow, outlined below. My expenditure remains the same, 13k daily steps 3 x 30mins and 4 x 40mins fasted cardio on the recumbent bike.

Just a note, I find the low days even though I am doing them once a week the most difficult day. Not so much in terms of hunger, but my energy levels feel very low. I have been so much lower before on prep in terms of calories in 2020 – 1650kcals for over 3 weeks with 2 hours cardio a day, but at my current bodyweight around 25lbs heavier this prep this feels the same even though I am actually doing less this year.

Anyway;

New macros / calories:

High day: 325P 500C 40F / 3760

Medium day: 325P 375C 40F / 3260

Low day: 325P 250C 40F / 2660

Previous macros / calories:

High Day: 325P 500C 50F / 3850

Medium Day: 325P 400C 50F / 3450

Low Day: 325P 250C 50F / 2750

[Marc]

Peter has hit the nail on the head above with his reply, I fully agree with what he has said. Even when you do increase carbs and have an intra workout, still follow the same approach that Peter has said regarding your post workout. Like with anything, keep things consistent

[Marc]

Last training session today to complete my week – and as always it was arms and 1 medial and 1 rear delt exercise too.

I’ve had a solid training week, energy has dipped in and out at various points of the week but it’s to be expected closing in on 5 weeks out from the Arnold’s U.K. but as for my training sessions, there has been no comprise. All sessions have been completed and still staying strong across your sessions with really good lifts.

Today @youngoscar was in the house at Shredz for training with Cal. It was really good to see him, as cal and Oscar ran through my rounds of posing today. As always some wise words of encouragement from Oscar which is always appreciated and valued.

Last meal of the day going in and then that’s me not long from going to sleep.

Check in day tomorrow, where a refeed looks likely on the cards! I’ll keep you guys updated tomorrow

[Marc]

Full leg session today with Cal. It was really good to have him back in the gym after him been away the last few weeks at comps in America.

He was impressed with how much changes have happened to me since he last saw me and we were able to speak about how he sees the next 5 weeks going with prep. It’s all about timing, I could be ready in two weeks but it makes no sense as it would then mean me holding condition for 3 weeks. So as always we are taking things gradually to land right on point.

Anyway legs today was good, the session today was;

Seated leg curl x2
*Lying leg curl x2
*Leg extension x2
Pendulum squat x1 – high rep set
Adductor x2
Standing calf raise x3

… side note where you see a * next to the exercise we extended the set with a dropset on the last working set.

[Marc]

Hi Rasmus

I fully agree with what Clare has said above. I think there is a massive misconception that using white fish will get you leaner when it’s not the case. You may perhaps get more food volume as a protein source using fish, but other than that it wouldn’t get you leaner. If it was me I’d still to what you have already been eating, providing it still works within your macros.

[Marc]

If I was in your position I wouldn’t over think tracking your water / coffee. Have a set amount you’d like to hit daily and if you have extra through coffee etc that’s fine. Unless you are in contest prep, particularly in peak weak I wouldn’t overthink how much water you are having

[Marc]

Hi guys
Rest day today, definitely felt like I could have stayed in bed longer this morning as I was feeling tired but routine is key. Energy felt low this morning, but I’ve got my 40mins fasted cardio complete, got some steps in and posing.

Sports massage a little later today, an in person posing client and a few new client plans. In the evening I’ll also be doing a few hours round drive to pick my daughter up from gymnastics training. A pretty busy day for me, so getting up at my usual time was important so I can still get a nap in today.

You could say the dig is here. It’s what I’ve signed up for! I hope everyone has a good day

[Marc]

Hi Ryan
I agree with Peter and Louis regarding brands when looking at 100iu kits. You’d be fine with them

[Marc]

Check in this morning with Cal. He was very very happy with todays look, I’m getting dryer and harder by the check in and my condition is continuing to improve. The goal is to get legit peeled, so that is the very much a focus for me. There are no direct changes based on todays visuals. My next check in will be Friday and also I will see cal in person too for training and also posing – he hasn’t seen me in a few weeks in person due to being in America.

Energy felt low today, I’d definitely say the way my body has been responding I’m having to dig deeper now.

Pull session today, headphones in and did what I needed to do. Moved a good amount of weight across the entire session and overall strength held really well. Feeling pretty tired this evening, one more meal then I’m off to sleep. 5.5weeks out and from the Arnold’s U.K. and counting!

[Marc]

Hello Marc! What daily supps are you taking from the TBJP line and when?

Hi Rasmus

I am using the following tbJP supps;

Morning:
Vital support
Love heart
Oh-mega pharma pro
K2 + D3

Pre:
Pumpage or prepare pro
Creatine

Intra:
Sustain

Post workout:
Halcyon

Pre bed:
Vital support
Love heart
Oh-mega pharma pro
Dream sleep
Cure – coming
OsteoPro
K2 + D3

*high carb days – digest pharma pro

[Marc]

Usual day set up; fasted cardio, abs, some stretching and then posing.

I also had a Sports massage (I usually have this on a rest day Thursday) but I’ve added in a second day treatment to focus on lower body also as my upper body has been the main focus. Also two in person posing clients which I am really enjoying helping competitors to work on their stage presence.

So today was push day, and my workout went well. Initially I felt a little tired going into my workout even though I had a good nights sleep and a good nap pre gym. My usual staple exercises today for push + 1 additional exercise today for triceps;

Pec deck x3
Incline prime chest press x3
Seated nautilus chest press x2
Standing cable flyes x3
Incline bench cuff laterals x3
Seated machine lat raise x2
Triceps pushdown x1

[Marc]

I completely agree with what Kuba has said. I would now use this time to slowly reverse diet and go into a gaining phase. The key here is slowly, don’t use the period to over eat to satisfy cravings, take your time and you can added some quality muscle tissue to your frame

[Marc]

All the flavours for me have been consistent. As long as you are making it the same way as previously then it will be exactly the same

[Marc]

Hi Matt
If you need a de-load then you should essentially do just that. You aren’t trying to beat the log book here ever. The purpose of a de-load is reduce inflammation in your muscles, drop fatigue and put you in a position post de-load where you’re feeling rested and ready to return back to training. Trying to beat the log book would mean you are still wanting to carry on training as normal, which wouldn’t be the best course of action here given that you said your body is giving you all the signs that you need a de-load.
Cut back on your number of sets and reduce training intensity also. You may want to reduce training sessions down over the course of the week also to give your body a better chance to recover.

[Marc]

Check in this morning with Cal, post high carb day + off plan meal and 2 cookies saw me with an 0.5kg weight drop + a new low weight on prep and arguably my best look to date on prep. Cal was very very happy with todays check in, as I am more than on track to be ready early for my first show in just under 6 weeks time. Not changes today to my plan, next check in will be Wednesday morning.

Quads, adductors and calves today I had a great session. Really felt like I was firing on all cylinders today. I’m coming down to the final few weeks on prep now and I’m here for it. Whatever needs to be done will get done to make sure I bring my best.