[Marc]

Chilled day planned with kerry today. Going to head down to the beach and relax for a little bit. Weather is around 18-19 degrees so deffo beats the weather back in the uk. Client work ticked off this morning, after my usual morning walk. No training just yet giving my body a few days to recover which is important given not just the long prep but the hours of travel over the last week / time zone differences

[Marc]

I agree with what the team have said above. If budget was on your mind, tbjp do have an alternative in berberine which could be used instead of in-sure

[Marc]

Hi guys

Long call with Patrick today building a really good coach athlete relationship. I’m having a few days in Alicante where he wants me to have some recovery / downtime with kerry whilst away.

Heading into a health phase now for 4-6 weeks then bloodwork and plan from there. Food plan is in place for when back in the uk and training. I’ll be using this health phase when training won’t be as intense as it’s about recovery so I will be getting more prp on my shoulder which really helped my posing on stage at the weekend

[Marc]

Hey Marc just curious if you already have a diet and training plan in mind or set out to move into an off season now with Patrick?

Or if you guys havent discussed any of that yet! I am sure you are very motivated now to get back to work seeing how close you were to winning! Which I thought you should have won💪🏻

Hi Nick

Thank you I appreciate that. It would have been good to win and I thought I could have, but it’s more fuel for next year.

I’m in Alicante with kerry until Friday before we return back to the uk. I have spoke with Patrick at length on the phone today about our direction with food, training etc but for now he wants me to take a few days to relax with kerry as it’s been a long sesson and he knows i have very good food control

But i will discuss this more in my log to explain further the next steps over the coming days once back in the uk.

But before off season will be a in health phase hence the short down time now

[Marc]

I agree with all of the comments from the team here. Having underwent two operations a few heads ago on my shoulder that is the approach I also would suggest. Keep protein at a nice amount too, as this will help support recovery

[Marc]

That’s a wrap for my 2025 competing season. A 2nd place finish and my highest placing since 2022. It wasn’t the win that I wanted, but a step in the right direction for what I know will help fuel me to get my first pro win next year

For now I’m going to have a few days downtime staying out here in Alicante with kerry. Hopefully also get our bodyclocks back into some form of normality after Japan.

One more meal to go in tonight and then it’s time to try and get a solid nights sleep

[Marc]

Show day!! Woke up the tightest I’ve been this prep and Patrick agrees. In a great position here to keep the food going in steadily across the day as it’s going to be an evening show starting at 8:30pm.

Food sources are exactly the same as yesterday
Cream of rice
White rice
Chicken
Banana
Pineapple
Olive oil

Salt / water is being filtered in across the day for timing purposes and keeping my physique tight whilst brining the “pop” that’s needed

Excited for today!

[Marc]

Hi Darren

Thanks for sharing this. At a glance is there a reason for no protein in your pre workout meal and late morning breakfast?

You could also consider adding some more fruit such as berries or pineapple to your meals to help increase your micronutrients from vitamins and minerals across the day

[Marc]

Hi Zachary

I hope your recovery is going well.

So bpc157 and tb500 are both good to use post surgery. I’d actually say going with a blend peptide – Glow Blend would be ideal for you. It has a mix of peptides; bpc157, tb500, ghk-cu and this comes in a 70mg vial.

This is what I use personally myself from proforma peptides as I suffer with severe osteoarthritis in my shoulder but this really helps me. I dose mine as follows – add 3ml of bac water to the vial and then 10iu a day will do wonders

There’s also a blend called klow which also is very good from proforma with one additional peptide in this one KPV

[Marc]

Hi guys, the countdown is well and truly on. Tomorrow is show day and I’m very excited to land this look on stage.

I won’t be on stage until late in the evening around 8:30pm roughly so it’s a case of timing meals today and tomorrow to land the look we are track to do.

Today protein sources will stay as chicken, this digests the best for me and fats will come from olive oil. Carbs are white rice and cream of rice (custard cream flavour tbjp – tastes sooo good), also some fruit banana and pineapple

I had a light massage today to flush out any excess water, which was really good. Getting my haircut currently, freshen up before the big day and then later tonight is the athlete meeting

Regular FaceTime calls Patrick today we keep the process bang on track!

[Marc]

Now 2 days out from the last show of the year – Big man weekend. Woke up lean and in the perfect spot to load higher on food today so food is going in and regular FaceTimes calls with Patrick and adjustments being made as and when needed based on what he sees. Can’t wait to land this look!

Off to the gym now to train arms, get a few rounds of posing and then another FaceTime call with Patrick!!

Hi Marc

In your case, how do you usually manage your water and sodium intake 3 days before the show?

[/quote]
Water intake is slightly higher, so instead of 6 litres I have had 8 litres. Sodium has stayed pretty consistent no big fluctuations/ changes here but now I am working with Patrick we have regular calls throughout the day to see if any manipulations need to be changed in terms of sodium based on my look. So for today for example at present pink salt will be a few grams lower 9g instead of 12g but again this is interchangeable and we don’t want to alter too much as both sodium and salt is a key part of the peak

[Marc]

If you wanted a squat variation then you could do back barbell squat or smith machine squat. Split squat or lunge is a good alternative too.

But in terms of actual set up of your leg training, what equipment does your gym have ?

[Marc]

Now 2 days out from the last show of the year – Big man weekend. Woke up lean and in the perfect spot to load higher on food today so food is going in and regular FaceTimes calls with Patrick and adjustments being made as and when needed based on what he sees. Can’t wait to land this look!

Off to the gym now to train arms, get a few rounds of posing and then another FaceTime call with Patrick!!

[Marc]

Sooo much choice!

Maple syrup neutral flavour so goes with pretty much every protein flavour

Custard cream is sweet so if you have a sweet tooth that’s great

You can’t go wrong with any choc flavour too!!

I’d pretty much say, go with a flavour that really stands out to you or buy the small sachets flavour test them out then you get an even better idea of what you prefer

[Marc]

Over 25+ of travel, 3 connecting flights and me and kerry have arrived in Alicante Spain ahead of us both competing at bigman weekend this Sunday. Lots of travel but no complaints as we both want to show up and bring our best to the stage this weekend to close of our competing seasons

Not holding much water at all from the travel so that’s a good thing and Patrick is happy and as always we take things day by day.

I trained chest and shoulders today, no reps to failure but getting the work done!

Haircut also done today after my gym session at titan fitness. Last meal going in and bed time for me

Well done on 5th place and hope it goes well in Spain![/quote] thank you Damian, I really appreciate that 💪🏿