[Marc]

Hi all

Check in day today with Patrick, fasted pics sent over to him. FaceTime call with him shortly after to speak about where I am currently and the plan of action moving forwards. My short off season phase is now complete. Started with a bodyweight off 117kg and finished with today’s bodyweight of 128.1kg.

My body composition is in a respectable place and I’ve added size in this short period. The focus now turns to starting dieting from tomorrow. We will work with my body, won’t force being in shape by a set date but there are a nice run of show late spring so we will get to work and assess how my body changes / responds each week, with regular updates as always throughout the week. My plan is being finalised, so I will be able to share the starting point for how things will move tomorrow.

I have an upper body sports massage with Katie farnden today and also we went through my poses. She’s been working with me now for a few months and more so recently we have been looking at how I can get more from each pose and the tweaks / Adjustments I am seeing already is mind blowing and Patrick agrees. Rinse and repeat.

I’m looking forward to getting prep underway now

[Marc]

CoQ10 you can get from tbjp love heart product it’s one of the ingredients with the supplement panel (ubiquinol)

[Marc]

Upper session pushed focused today in the bag. Strength down a little today, but I know why that was uncomfortable nights sleep with my shoulder / trap which happens from time to time. Anyway session still got ticked off although strength was down did some extra reps to create enough training volume.

Exercises today:

Underhand chest supported row x2
Pec deck x3
Low incline smith press x2
Seated chest press x3
Single arm cuffed cable lateral raise x3
D handle triceps pushdown x3
Db preacher curl x3

[Marc]

Hi bud if you either upload a link for us to view or drop me a dm on instagram with your pics

[Marc]

Slightly different season for me today. I ran an arm day for a change but to also give my bigger muscles group as rest as I could tell it needed it but I also didn’t want to take a rest day. I really enjoyed my session today, different to the usual but felt good for it.

Full session;

Single arm d handle pushdown x3
Standing cable skull crusher x3
Over the shoulder triceps ext x3
Single arm d handle curl (facing cables) x3
Db concentration curl x3
Single arm d handle curl (facing away) x3

[Marc]

Hi Nick

Are you following one meal plan each day or do you have a training day / rest day food plan?

You mentioned specifically your pre workout and post workout meals, have you changed these food sources in comparison to what you were eating when dieting?

[Marc]

Rest day for me. Usual set up / start to day with morning walk, vacuums and mobility then some client work ticked off. Afternoon with my daughters and kerry getting some Mother’s Day gifts.

Bodyweight today was the same as the previous 3 days so my body seems to be settling on this weight which is good as the weight is sticking even with training day or rest day foods

[Marc]

In terms of recovery post op, are you going private or through the healthcare. My advise would be to to see a good physio (likely privately so you don’t get a generic plan) and work closely with them to help recovery. I would also look into seeing a good physio pre op as there might be steps they can help you with pre surgery to help put you in the best position pre surgery to aid recovery post surgery

[Marc]

Hows your diet looking right now mate?

Hi mate my date is still the same from when I started off season push on Jan 12.

So my food plan is;

ALL FOOD ITEMS WEIGHT ARE INTENDED AS PRE-COOKED. RAW.

LOWER KCALS NUTRITION:

Lower kcals nutrition on rest days:

Meal 1:

30g whey isolate

200g egg whites

1 whole egg

120g oats

50g blueberries

Meal 2:

250g chicken

100g rice

50g veggies

5g olive oil

Meal 3:

250g chicken

100g rice

50g veggies

10g olive oil

Meal 4:

100g rice

250g lean beef

50g veggies

5g olive oil

Meal 5:

300g white fish

300g potato

100g mixed salad

Apple cedar vinegar

10g macadamia oil

Meal 6:

400g egg whites

1 whole egg

50g veggies

Higher kcals Nutrition on training days.

Meal 1:

200g egg whites

2 hole eggs

130g cream of rice

1 banana

Meal 2:

250g white fish or prawns or 200g chicken

120g rice

50g veggies

5g olive oil

Meal 3:

200g chicken or turkey

120g rice or 120g pasta

75g apple sauce

10g olive oil

45min pre training:

30g HBCD

20g whey isolate

5g creatine

Intra training: 15g EAAs

Post training:

30g whey isolate

15min later:

50grice cakes

50g jam

20g whey isolate

After 30/45min post training meal,eat:

Meal 4:

120g cream of rice

200g low fat beef

1 banana

10g olive oil

Meal 5:

200g salmon

120g rice or 400g potatoes

100g salad

Table spoon apple cedar vinegar

Meal 6:

300g egg whites

1 hole egg

100g whole wheat toast

30g almond butter

[Marc]

Fasted check in with Patrick this morning. He’s very happy with today’s look, the fullest I have looked at this bodyweight especially across my top line. Bodyweight seems to be settling now at 127.8kg I’ve seen this for 3 days now.

I feel in a good spot, no changes to my plan. When things are good no need to make changes for the sake off it.

Upper session today;

Meadow row x2
Overhand upper back row x3
Underhand row x2
Seated lat raise x3
Low incline smith chest press x2
Triceps rope pushdown x3
Over the shoulder triceps ext x3

[Marc]

Hi Hazim, yes sure if you send over a link here so it can be viewed or send it over to my instagram I can take a look and feedback to you

[Marc]

Really good sports massage yesterday. Opened my back right up and also went through some of my poses which sometimes feel restricted and made some very good tweaks which I’m very happy about and so is Patrick.

Today I trained back and biceps and had a really good session. 127.8kg this morning upon wake, I’ve now been this weight two days in a row.

[Marc]

Yes of Course! Fully Agree with what’s been said.

However , if I didn’t have the forum and you guys, I could quite easily of followed something off Instagram etc , I’ve read people starting on like 5mg reta split in 2 doses which is absurd!

It is absurd you are right and here’s the thing, when reading this information you have to take it with a pinch of salt. Are these people promoting these products also pushing the usage of a code. If yes, they are more interested in sales. Look at credible sources, people who truly care and give explanations behind why they have changed doses and what they use and when. They are giving you real time experience and the insight for you to make decisions. Jordan and Hilly are prime examples of this

[Marc]

Morning all

Rest day for me today. Vacuum online session booked in with Karina this morning and a sports massage session today late morning.

Aside from the usual my side with daily walk, mobility and client checks in / updates. Bodyweight this morning 127.8kg the heaviest weight I’ve seen so far this off season. Natural fluctuations day to day based on whether rest day or training day food and inflammation within my muscles too. Not focused on weight at all, but the look

[Marc]

Morning guys

Morning walk, vacuums, mobility ticked and client check ins ticked off this morning. Got my bloods booked in fasted this morning, which will be a good indication of where my markers are at currently in off season.

Upper workout planned in for this afternoon, push focused with 1 back row exercise to help stability around my shoulder before moving into my presses.

Another day to get after it!!