[Marc]

I agree with the team here with how to structure cardio. Rest day calories I would introduce with lower carbs than you training day as your energy requirements are less due to not training. Having a daily baseline level of steps would be useful too

[Marc]

Check in with Patrick today, no changes to my current plan business as usual. Lower kcals nutrition today for my upper push focused gym session, so this will be two days lower kcals following yesterdays rest day and tomorrow will be higher kcals for my back and biceps session.

Energy felt good in today’s session, I trained after 1 meal instead of 3 meals as I picked my daughter up late morning.

Off to the cinema shortly with my daughter and kerry 🙂

[Marc]

I would look other variables too , not just the GH. How is stress etc? As there might be more then just the GH causing an issue with sleep.

I wish I had stress and this would be the problem. My life is really perfect in all aspects, no stress at all.[/quote]
Don’t wish for stress, less stress perfect environment to reach your goals.

[Marc]

Rest day for me today. Woke up today bodyweight 124.1kg second day in a row even after higher kcals yesterday so things are moving well. Today is a lower kcals and tomorrow is checkin in day so we will see where things are at. Today I’m at a gym Leco event an open day at a gym in Leicester. Good vibes and nice to meet new faces and familiar ones too

[Marc]

I’m in agreement with James and Clare. Hamstring curl is a great way to stabilise the hip and knee before moving into the other exercises in your plan and reduce the risk of injury (I mention this in my leg session that’s dropping on YouTube in a few days).

Exercise selection after that you could have two different leg session rotations, one that is quad focused and the other hamstrings focused and then different exercises for each after your hamstring isolation exercise

[Marc]

Another weight drop overnight 0.6kg down a new prep low this morning 124.1kg. Bodyweight is trending down and I’m feeling good. Today was a higher kcals nutrition day for my upper 2 training session. Training felt great today combination of sleep, higher calories and 1 scoop of DNFM pre workout definitely did the job.

Full session today was

Meadow row x2
Chest supported upper back row x2
Single arm nitro row x2
Single arm cable cuffed lat raise x3
Neutral grip nautilus chest press x2
D handle triceps pushdown x3
Reverse standing z-bar skull crusher x3 superset with standing pushdown x3
Db hammer curl x1

Posing and 6 mins stairmaster cardio

[Marc]

Hi guys

Double log today for yesterday and today.

Yesterday was as a rest day for me so lower kcals and also 20g less rice in my meal 4 and also 30mins walk / cardio on my walking pad at home. Also had a sports massage / posing session yesterday and an online vacuum session.

Today check in with Patrick, bodyweight dropped 0.7kg overnight down to 124.7kg this morning, he was happy with this drop as was I. Today food was higher kcals meals 1-3 and lower kcals post workout. I also recorded my leg session for YouTube today so will get that edited and uploaded in the coming days

[Marc]

If you have an electric whisk / blender then that’s definitely a game changer the texture comes out so smooth!! I make mine with boiling water Straight from the kettle and add enough water little by little to get the perfect consistency that I want. You can they make a whey paste and add any extra toppings you might want / fit your calories like mixed berries, dark chocolate, almond butter… oh and a sprinkle of cinnamon is really nice too and some pink salt

[Marc]

Check in with Patrick, bodyweight this morning is the same as yesterday after following higher kcals food plan. So the plan today is pre workout meals 1,2,3 higher kcals and then post workout meals 4,5,6 lower kcals.

Tomorrow is a rest day, and now 30 mins walking on treadmill (my walking pad) will be done after meal 5 of the day, and meal 4 rest day rice 100g raw weight has reduced to 80g.

A few changes to keep things ticking along, next check in will be Thursday.

Today I will be training back and biceps, looking forward to getting after it!

[Marc]

If you don’t mind spending a little extra, then increlex would be a nice addition. I’ve ran it once myself and seen the pretty fast results, with all other areas being locked in too

[Marc]

Hi Rus

Well done on your bulk, but also awareness to know it’s time to switch direction. Whether 6-8 weeks is realistic in a mini cut really depends on what your body composition looks like.

Can you share some pics? Then we can give some advice on the questions you asked about starting calories / output. Also what’s your macros breakdown for both training day and rest day?

[Marc]

Morning all

Check in today with Patrick. Higher kcals food plan being followed for today’s upper session, mainly pushed focused. I will be checking in tomorrow also on the back of being away at the Arnold’s last week and output being higher with steps as Patrick wants to see how my body looks / get my feedback too.

Start of the week, another opportunity to get after it! Let’s make it happen

[Marc]

Big weight drop over night, 1.2kg down, steps have been higher the last few days with being at the Arnold’s, so I’ll see how things balance out, I have a check in with Patrick tomorrow..

Today is a rest day for me, but also travelling back from Birmingham so from tomorrow I’ll be back to my usual home routine.

[Marc]

I’m with sas if you have a prescription then that covers got you if you mixed the vial like how you said. I’ve personally travelled with gh before no issues but you can never tell who you might run into. Looking into sourcing would be a shout to be on the safe side

[Marc]

Hi mate if you drop them a message direct they will be able to let you know

+44 7377 231152