[Marc]

Creatine wise keep this consistent daily at 5g, no need to cycle it.

I find 10g glutamine a day is the sweet spot for me to help with hydration, recovery and also gastric health. Again I take this daily

[Marc]

Rest day today, woke up feeling pretty tired today which is consistent with how I felt with yesterday sessions.

I spoke with cal about this early morning, steps were pulled back today from 13k to 8k and carbs were increased by 100g, which effectively put me on my TD calories. I’ve made sure to get rest in a few times today around work and parental duties, which has helped.

I will feedback to cal in the morning how I’m feeling then we will make a decision from there. Usually on a prep, this is a feeling I would ignore and “just get on with it” but it’s important for me to listen to my body and work with it and not against it, that’s exactly what we have done today

[Marc]

I use omnicrom to check my blood pressure and I ordered an extra large cuff and it works fine for me. I got mine from Amazon prime if that helps

[Marc]

Pull today and then posing post workout. I had to dig a little deeper today as I felt tired going into todays session (sleep wasn’t great last night) The 3 days training in a row isn’t ideal, but I mentioned in my lash video on this site that to get my sessions in around me having my kids at the weekend this is the best way for me to train. But it’s my set up and I had work to do and I got it done.

Zoned in on the session, the gym was so hot so I made sure I had enough recovery between sets and had my sustain intra workout to hand and got it done.

Overall, I’m happy with how pull went today. Check in day tomorrow with Cal and then he will see where I’m at and whether I need any changes.

[Marc]

I’d go with RDL over SLDL in this set up

[Marc]

Chest and shoulders today with Haider. This was the first session on prep where I felt like I didn’t get a pump, but my posing videos and pictures post workout didn’t show this.

It’s one of those things on prep that the feeling of being flat will happen, it’s inevitable. Although I am ahead of where I need to be with doing this longer prep, this doesn’t make me complacent or make me feel the need that I need to be eating more food or doing less. That’s not my worry or concern. Cal sets the plan and it’s my job to execute it and not second guess.

My session itself went well, still lifting strong and hitting rep ranges. Today saw my lowest weight on prep so far and I actually dropped 0.8kg from yesterday, my body is responding very fast. Updates for cal tomorrow and I’ll leave it to him with what he wants to do.

[Marc]

Honesty is all the best policy in these situations. The reality is the majority of us have all had more than one coach at some point. Ultimately the best coach and athlete relationship is when you can adhere to the plan and you feel you have a good rapport. If/when something isn’t right, don’t let it build up as you will start to resent and build a barrier towards the coach. See if you can have a phone call conversation, text messages can often be misinterpreted so voice what is on your mind as an adult and move forwards with what feels comfortable for you right now. The sooner you can get it done, you will feel a weighted lifted I can guarantee it

[Marc]

Quad dominant leg day today, really good solo session. I feel in a good groove since changing this leg day session, taking out hack squats and putting in pivot leg press instead as it feels a lot more comfortable on my hip.

Check in day today, I weighed 128kg on the dot this morning fasted which is a new low for me on prep. Cal wants 2lbs of this week, so I will check in again Thursday to see where I am. No direct changes to my plan today, simply a case of rinse and repeat and monitor this week to see how things move.

I had my usual non training day meals yesterday and also a free meal, 2 burgers and fries. I failed at 2 burgers lol just about managed a few fries but it was hard work haha. My eyes were definitely bigger than my belly as I thought I was hungry, clearly not. Just a note this is the second time I had a burger fast food on prep so far in the 7 weeks. It doesn’t agree with my stomach the next day for a short period in the morning. Moving forwards I will make homeMade burgers instead ( i say me but I’ll likely watch Kerry make them, I’ve got it good lol).

[Marc]

Rest day today, but a busy day. Good chunk of steps and abs done early morning today. Then I was off to host a free posing seminars for 2brosPro for bodybuilders today. Nice turnout and really enjoyed being able to give back to competitors who wanted to improve their posing ahead of upcoming shows.

Father’s Day today, so I had my daughters after the seminar. I also went to see my parents, it is my mums birthday today and of course Father’s Day.

Rest day calories today but also a free meal on top as cal said to add in 2 double burgers and fries. I’m literally just about to eat that and I doubt it will last long with higher expenditure today from the seminar alongside my steps my appetite is definitely up today.

I’ll send a check in over to Cal tomorrow morning, so I’ll be interested to see how my body responds to this extra food.

[Marc]

Hi Marius

I agree with what you said, time is on your side. 14 weeks out you are in a very good place and holding a good amount of muscle. You have more than enough time to get peeled, but do not get complacent and ease off the process. Keep the momentum going so that in the final few weeks you can drop fatigue by reducing expenditure and allow your body to become more relaxed which will have a positive impact on your overall look. Keep up the great work!!

[Marc]

I agree with Oscar here. Also adding in a 3rd rotation would leave a long gap between Rotation A and a very long split over 14 days. Stick as you are and rinse this current set up and take as much progression as you can before revisiting making changes

[Marc]

Biceps, triceps and rear delts today with Cal. The vibe in the gym was something else today at Shredz, it was team pro coach athlete meet up so there were lots of competitors training/posing. Good to see so many focused athletes and help give the bodybuilders some posing tips.

I did a few rounds of posing too, this was the first time cal had seen me in person this week posing and he was really impressed with how much my body has changed this week. Tomorrow will be me usual non trading day calories + a free meal, ahead of new incoming changes on Monday to keep things moving along.

I feel in a great place, coming to the end of week 7 on prep and it’s nice to see the changes happening visually.

[Marc]

I agree with kamara and rich here. If you have two lower days however, you could opt to have one of the squat movements in on your second lower depending

[Marc]

Full legs today at Shredz gym. Solo session, it was literally like a sauna today in the gym so I made sure I was drinking more fluid and had some extra pink salt in my sustain intra workout.

Really good session, again no extended sets with dropsets like I had been doing at the start of prep. An extra set was added in on the pendulum this week compared to one set last week as my hip was feeling good.

Another weight drop overnight by 0.6kg, my body is responding really fast since the last changes.

Session with Cal tomorrow then we will assess the next steps this weekend regarding food.

Todays session was;

Seated leg curl
1×10
1×12

Lying leg curl
1×8
1×13

Leg extension
1×8
2×20-25

Pendulum
1×12
1×20

Adductor
1×15
1×20

Tru squat standing calf raise
1×12
1×15
1×20

[Marc]

I think it works well. As the guys have already mentioned above, many opt for training day and non training day calories. This is something that I have done this last off season for the first time, instead of eating the same calories everyday. Personally, it worked well as it gave my digestive system a break when eating calories in the thousands and on rest days when I had lower carbs it helped due to my energy expenditure being lower.