[Marc]

Environment is important but likewise so is your mindset. When you know what you want / have the steps in place on how to achieve that, then that’s what truly counts.

[Marc]

Bodyweight 119kg this morning. Fasted pics sent over to Patrick this morning and he’s very happy with my look. Today marks the start of moving from my health phase into a push up. I’m very excited for this as how I look now to me is wild so having the changes made today, I can’t wait to watch this unfold.

Morning steps remain at 30mins daily and following a 2 day on, 1 day off training split.

Food plan updates outlined below.

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 macadamia nuts

[Marc]

Another really good training session today – upper. Feel like I’m progressing well with my training and refining things where needed too. Videos from yesterday’s session and today’s session sent over to be reviewed ahead of a catch up call tomorrow.

[Marc]

Hey Marc just curious when you do your 30 min walk how many miles do you normally end up at? Or what incline and speed do you set the treadmill at?

Also has anything else changed to diet and cardio regiment yet? When do you plan to start the official off season?

Hi Nick

When I do my morning walk I honestly don’t look at how many miles it is or even look at steps. I know how long my route takes me and I just walk. If on the treadmill again I don’t focus on numbers, headphones in a walk keeping to a pace to what it would be like if I was outside

Diet is the same, steps (cardio) as above. My body is responsive with what I am doing currently and since post show so the work has already started [/quote]

Gotcha! Do you normally just at pace where you break a sweat during the walk or are you really trying not to cause fatigue or stress?

How many steps total do you normally get throughout the day like do you go for walks after meals throughout the day as well? [/quote]
It’s not cardio it’s steps so the intention isn’t to be doing this like it’s cardio, it’s more general movement.

Somewhere around 10k each day, but that’s from my general day to day movement and no I’m not doing direct walks after meals, but let’s say 4k steps is from my morning walk this gives you an idea of how active I am day to day

[Marc]

Pics haven’t posted bud. To give pointers based on pictures is not the way to go, especially as it’s just a snapshot. I would highly recommend working with a posing coach as there is so much more to posing – contracting muscles, transitions within poses, stage presence etc

[Marc]

This will work for sure but I can think of a better make up nutritionally.

Oat flour/rice flour based on digestion

macadamia/avocado oil

Honey

banana/dates

Protein powder

water or milk based on dietary requirements and how many cals you want.

Salt

Thanks for your reply how much would you suggest for avacado oil, honey, banana as not a fan of dates, to add to the shake ? [/quote]
Your amounts would be based on your current calories / macro split for this meal / shake. I would still opt to actually eat this meal instead of drink it as it will digest before from you actually chewing your food and not drinking it.

Fats wise you could think about adding in some flaxseeds and fruit could be banana or some berries

[Marc]

Really good back and biceps session today, a few exercises changes based on review of my posture, what feels good and where I can gain more stability / range of movement with my shoulder based on a phone call I had with the person this morning who’s helping with my programming. So my session today was

Underhand grip chest supported row x2
Prime chest supported row x2
SA nautilus row x2
Rear delt cable fly x2
Citadel lat pulldown x2
Nytram bicep curl x3
Ez cable bicep curl x3

Session was really good! I will feed this back tomorrow as the process is being refined to make sure I am getting what’s needed from my training whilst helping to improve my shoulder health

[Marc]

Hey Marc just curious when you do your 30 min walk how many miles do you normally end up at? Or what incline and speed do you set the treadmill at?

Also has anything else changed to diet and cardio regiment yet? When do you plan to start the official off season?

Hi Nick

When I do my morning walk I honestly don’t look at how many miles it is or even look at steps. I know how long my route takes me and I just walk. If on the treadmill again I don’t focus on numbers, headphones in a walk keeping to a pace to what it would be like if I was outside

Diet is the same, steps (cardio) as above. My body is responsive with what I am doing currently and since post show so the work has already started

[Marc]

Rest day for me. First block of client work ticked off this morning, before having my online class for working on my breathing, vacuums and transverse abdominals. Really enjoying these lessons as it’s challenging but it’s good in the sense it will / is helping me to be more mindful of keeping better control of my stomach which is improving training (bracing), posing and posture.

Sports massage booked in for this afternoon and deffo needed ahead of training again tomorrow

[Marc]

I too can vouch for them it’s a lab I use

[Marc]

I agree with what Clare has said above. The question I would be asking back to you also is, what makes your weigh ins extremely inconsistent? What can you change to make them more consistent?

[Marc]

Well… my leg DOMS from yesterday’s lower session has definitely hit today. The combination of progressing my lifts and training at a different gym is part of this, but i am enjoying it!

I trained today after 1 meal as I had some appointments to be at. Really good session, again I’m enjoying training back for some of my sessions at the gym I trained at for the large part last year due to the kit they have.

Full sessions,

Rear delt cable fly x2 +2 extra sets right side
Prime plate loaded row x2
Seated chest press overhead grip x3
Pec deck x2
Incline pin loaded chest press x2
Triceps rope pushdown x2
Nytram bicep curl x2 +1 extra set right side

[Marc]

I agree with all of the comments above. The key thing is it to your needs and not your hunger. Being hungry whilst growing lean even if you are hungry is a great place to be

[Marc]

What does a typical days food look like for you? Are you spacing your meals out evenly throughout the day and maintaining a baseline level of movement coming from steps?

[Marc]

It’s been a few weeks now since your first post and you have been given some options that could work in terms of training days and what split. At this point I think it’s down to you to make a decision on what you think will work best for your routine, what’s needed for your physique and commitment to one split for a period of time so that you can see progress