[Marc]

Hi guys, rest day for me today. A few tasks ticked off that I needed to get done at home and a sports massage with Louise Craig (muscle matter) full body exactly what I needed today. Bodyweight this morning 121kg, weight is trending upwards with no real change to body composition so I’m happy with this.

Last meal going in now, then off to bed ready to attack tomorrow

[Marc]

Hey Marc how much glutamine and creatine do you take daily? And how much do you recommend?

Currently 5g creatine a day and 30g glutamine split into 10g servings 3 times a day. Recommend? Well that’s somewhat based on you, for example how is your digestion do you perhaps need more glutamine to help with this

[Marc]

To add I would look to keep a consistent sleep and wake time do your body clocks sees this as normal

[Marc]

Another solid session ticked off today. Pushed focused upper body workout, feeling much better than I was earlier in the week when I felt unwell. Strength is feeling good and feeling fuller too since the recent changes.

Full session today was;

Prime plate loaded chest row x2
Overhand grip chest press x3
Incline plate loaded chest press x2
Pec deck x2
Triceps seated dips x3
Nytram bicep curl x3

[Marc]

Finally back training today. The intention was to ease myself back in training legs but I felt good so I did go for it. Good first session back, posted up on my session on my IG now it’s all about getting back to routine with my training and pushing on in this push up phase

[Marc]

Agree with what the team have said here. If running regular bloodwork too you can check to see where your lipid markers are as that could also be a good reference point if fats needed to increase more too

[Marc]

Chocolate fudge or triple chocolate with a vanilla iso pro whey paste tastes very good to me. They are my go too flavours right now! Custard cream and maple syrup cor taste banging too!!!

[Marc]

I completely agree with what Clare has said in her reply, this common after the process you just described but also a clear sign you needed that deload and higher calories / lower output. Work on the basis of your weekly average weight, if you see huge drops over 1kg you can make the necessary adjustments from there

[Marc]

Getting back to full speed now, still not 100% but planning to get back to training tomorrow as I’m itching to train so hoping this extra day is enough for me

[Marc]

I’d say yes being the upper body up to match the lower . A split like this would maybe suit :

Delt and triceps

Back and biceps

Rest

Chest , triceps + extra delt top up

Legs (biceps at the start) and low volume legs

Rest

I second this, balancing out your physique will be epic

[Marc]

No training again for me today, still not feeling 100% and Patrick has said until my body is back to normal not to try and push through. Definitely frustrating as training was going well, but I need to work with my body here

[Marc]

Hey marc I saw you post your diet just wondering do you drink any shakes before or after your fasted walk?

Also do you take l carnitine or any peptides right now?

1 lemon squeezed with glutamine in the morning. No shakes, I eat my food. Bpc 157 and ghk-cu for healing purposes [/quote]

Gotcha I know some people like to drink Eaas before and after morning walks or cardio to get hydrated or prevent muscle breakdown! [/quote]
Sometimes yes this is the case, but not at present for me

[Marc]

This to me is wasting time and energy. If you are doing warm up sets / feeder sets you don’t need high reps and you want to get close to your working weight. Doing at 15-20 rep set tells me you would be no where near the maximum weight you would lift if you were doing a 8-10 rep in the following set

[Marc]

Unfortunately not felt 100% today, not sure if it’s this bug / flu that’s seems to be going around. Tried to shake it off and push through and train but it wasn’t the right call. Rest up, hopefully be good tomorrow

[Marc]

Hey marc I saw you post your diet just wondering do you drink any shakes before or after your fasted walk?

Also do you take l carnitine or any peptides right now?

1 lemon squeezed with glutamine in the morning. No shakes, I eat my food. Bpc 157 and ghk-cu for healing purposes