[Marc]

Hi Connor

Could you list what your current meals looks like please including any sauces if you use them?Something might stand out to what could be causing you to feel gassy.

[Marc]

Cream of rice is good carbs! Easily digestible like you said and still a good way to hit your calories. Get it in and don’t over think it

[Marc]

So second day away from home today, down at Maidenhead for Kerry’s competition. Maybe another our or so before she’s on stage for the bikini pro show.

Today my routine has been back to front, with me training first and then doing cardio afterwards. This was mainly so I could help get bits done for Kerry so that she could chill.

Step target of 13k that’s definitely going to get smashed today lol it’s been all good but it’s worth it.

Posted up a few pictures today post arms and delts, felt pretty full.

[Marc]

Agree with all the above comments here. Number 1 adductor builder is using the adductor machine and using it with intent. The same intensity used say doing a squat, approach it the same way. I like to position this exercise towards the end of my workouts. Sumo style stance on squats exercises or leg press is another good go too, but definitely make using the adductor machine a priority. If it’s a weaker area, add it in twice a week!

[Marc]

Later than usual log today, been a super busy day…

-after 1 meal, i trained legs then did my 30mins cardio on the recumbent bike (I usually do this fasted but worked out better for me today time wise)…
– back home to finish packing and getting things organised to travelling to Maidenhead
– I drove the journey so Kerry could chill
– high carb day today so 500g in total, but wow was my hunger through the roof. I could have easily ate double that today and that’s saying a lot because I don’t normally have a big appetite. I guess you could say the dig/condition will be here soon

Kerry is all registered and ready for her IFBB bikini pro show. Really pleased for her and whatever the result tomorrow she can be proud of her efforts! Right time to get some sleep, it’s a late one tonight

[Marc]

Stay as you for now. Keep rinsing your current format and take every last drop of progress. If/when progress stalls then then you could look to add more volume across workouts, but for now it’s working so don’t exhaust your growth potential by adding in more now

[Marc]

Rest day today, but felt like anything but that. Up at 5am to get cardio, abs and some posing in, then two in person posing clients, shockwave therapy treatment, haircut, deep tissue massage, food shop… all go from the moment I woke up. Low carb day today 250g in total hunger was sky high today!

Travelling down to Maidenhead tomorrow ahead of Kerry’s bikini pro show on Saturday so I was doing as much as what was needed so she could chill a little more today.

Looking forward to a good sleep tonight as I will be training early morning tomorrow before the drive to Maidenhead

[Marc]

Usual weds pull session today. Happy with how the session went and performance in general across my sessions.

Food wise, today was a medium food day from my new split. I’m noticing hunger is starting to creep in much more now. It’s part of the process, I can’t get peeled without days like this.

Exercises today;
Single arm nitro pulldown x2
Single arm xpload row x2
T-bar x2
RDL x1
Rear delt fly x2
Shrugs x2
Single arm cable bicep curls x3

[Marc]

I’d definitely look to switch to using dream sleep. Diazepam is a prescribed drug and taking this for an extended period of time you can quickly develop a tolerance and become dependent on it. Making you feel drained the next day isn’t ideal too especially if you are someone who drives.

What I would also do is look at your sleep hygiene. Not watching tv, using your phone late at night. Think about maybe reading a book pre-bed to help bring you into a relaxed state.

If you go for dream sleep – you can save some £ with my code Marc10

[Marc]

I agree with Jordan and Peter. Keep your protein where it is for now. If you have training day and non training calories try to keep your protein intake consistent over both days

[Marc]

Did you factor in any diet breaks during the fat loss phase? By this I mean a period where calories are increased for a short period, before heading back into a calorie deficit (likely on higher calories than when you started the diet break phase). If there is still more bf to come off, it would be worthwhile to increase calories for a short period to around maintenance, before heading back into the cut phase

[Marc]

I’d go with tbJP cream of rice! Soooo many nice flavours, some of my personal favourites cookies and cream, caramel fudge and white chocolate coconut… tastes great, easy to mix and digests really well!

[Marc]

Push session today at Shredz with Rhys. It’s been a few weeks since I trained with some for a push session (because of peoples work) so it was good to have him there for that spot towards the end of my sets.

Session today was filmed for the tbJP members site, so look out for that one dropping in around the next week. I also hit a few rounds of posing post workout to show what my upper body condition is currently looking like.

Session today was;

Pec deck x3
Prime incline x3
Nautilus seated chest press x2 (last set dropset)
Standing cable flyes x3
Single arm cuffed lateral raise x2
Seated machine lateral raise x2

Mainly chest focused in this push workout, but I explain in this session as it was filmed why it’s set up like this.

[Marc]

This is an area that has been answered already by @Jordan_peters if you scroll back through my log

Sorry i have just Seen his last answer…🙏[/quote]
That’s ok

[Marc]

I agree with the guys comments above. The main thing to ensure is that your potassium intake needs to be higher than or at least equal too your sodium to keep your electrolytes balanced