[Marc]

Sorry for so many questions but last one is

Do you ever use a sauna? I know you do outside walks and your lifts you may sweat some! But just curious if you ever do saunas to get a good sweat and keep some water off plus if you believe it helps with recovery at all!

If I use a sauna it’s more so for a break from work / downtime with kerry. It’s not something I do weekly and sweating / keeping water off isn’t really something I am concerned about as I eat to my needs and not above that

[Marc]

Also I know you do 6 meals a day which of the 6 meals do you take your insure and digest pharma pro with?

Also how much caps of each do you take at once with those meals?

In – sure 3 caps – meal 1, meal 3 – 3 caps – meal 4 3 caps

Digest 1 cap – meal 1, meal 5 & 6

[Marc]

Hey Marc I saw Pats post on insta you are still very lean!

Just curious how much weight you are up now from your last show day?

Hi Nick

Show Day Japan my morning bodyweight was – 112.9kg

My last show Spain my morning bodyweight was – 110.3kg

This mornings bodyweight was – 114.7kg

[Marc]

Hi guys

Bit of a double log here today as yesterday I didn’t get onto the site as I couldn’t access it. Check in sent to Patrick yesterday, he’s really happy with how I am looking almost 3 weeks post show. He posted up some pictures yesterday to IG that was from my fasted check in yesterday that’s also my page too if you wanted to see some shots.

I’m really happy also, feeling good physically and mentally.

Yesterday I had an online lesson with the focus around vacuums, breathwork and strengthening my transverse abdominals which will help my posing, training and also range of movement. This is something I will doing on a weekly basis and including it into my daily routine.

Some additional food added to my baseline plan on the back of this, shown below.

Pre-workout meal (raw weight)

150g chicken
150g rice (30g added)
100g apple sauce (added)
10g olive oil

Pre-training
20g performance fuel (added)

Intra workout
20g performance fuel (added)

[Marc]

I fully agree with Clare, this is the approach I take but not add in carbs to replace the calories as you want to see progress continue in your diet. If you adding calories back in after taking beef out you won’t be moving forwards in your deficit

[Marc]

If you aren’t already eating these think about food sources which can help to reduce your blood pressures such as, garlic as it boosts nitric oxide production, helping blood vessels relax and widen, green veggies – kale, spinach high in potassium so it helps kidneys to remove any unwanted sodium, berries contain flavonoids that can help prevent hypertension. Aside that think about looking into ways to unwind and relax like meditation, reading a book, breathwork -there as some good apps out there.

[Marc]

In for my upper session 3 today. I’ve pretty much got my training plan locked in now, so now it’s a case of small tweaks / working on form and execution to help me to make the progress needed.

Full session today was;

Cable rear cable x2 + extra 2 sets right side (to bring up side on my right shoulder)
Chest supported row – neutral grip x2
Flat DB press x3
Seated Upright cable fly x2
Incline cable chest press x2
Triceps pushdown x3
Ez bar cable bicep curl x3

[Marc]

+44 7377 231152

Give Alchemia Pharma + a text, they can sort it for you mate

[Marc]

Back to it today, gym session was lower and kr was a good one!

Exercises today were;

Adductor x2
Lying leg curl x2
DB RDL x2
Seated hip abduction x2
Leg extension x3
Hip leg press x2
45 degree leg press – single leg x2
Standing calf raise x2

Potentially some tweaks to be made to volume / exercises here in the coming weeks based on how recovery is but I’m happy with how this session went

[Marc]

I agree with the replies from the team here. Remove the supps and see if any changes occur. It could be the products have sweeteners and sugars that the previous products you used didn’t have so you could always compare the ingredients panel to see if anything flags up also

[Marc]

So I wouldn’t say you are overthinking as such, it clearly matters to you which is why you are asking. The team have made some good points about what feels most comfortable for you, what you are trying to bias in terms of muscle group etc. the other point I would think about here is training form, intensity, are you progressing? If these variables are not in place then the angle of the bench is the least of your worries. Try to get the mind muscle connection and I’m sure you will be on the right tracks and know what feels right for you

[Marc]

Rest day for me today. Feels a little strange a rest day on a Tuesday for me, as I am used to training on a Tuesday but with my new training split of 2 days on 1 day off my training days each week will change.

Today I have a few different tasks to get ticked off, which is great as I have the time do so with today being a rest day. A few of these tasks include:

– client work
– Christmas shopping (ordering online lol)
– some work for mine and kerry’s clothing brand HECXTN
– few personal admin bits

…and of course eat my meals and later this evening continue watching the new Olympia documentary with Kerry that’s out on Amazon from the 60th Olympia held last year, so far it’s a really good watch!

[Marc]

Hey Marc glad things are going great for you!

Just curious I know you said you do 30 mins walking each morning! Would love to hear the rest of what your daily morning routine is like when you wake up, when you do work, cardio, abs, eat meal 1 etc!

I know morning routines are important and always love to hear some of what my favorite bodybuilders do!

Hi Nick

When I do my work sometimes depends on whether it’s a training day or rest day, especially now I am following a 2 days on 1 day off split, instead of my previous 3 days on 1 day off 2 days on.

Generally my morning routine is

Wake
Glutamine & 1 large lemon squeezed drink
1 cup of organic green tea
30 mins walk
Mobility / abs work
Shower
Meal 1
First work block

[Marc]

Also do you use a treadmill or just walk outside? I know its cold in the UK like it is here in Columbus ohio so just wondering if you have any brands you recommend if you use one of those small walking pads?

Hi Nick

Although it’s cold outside I am getting my morning walk done outdoors. If the weather was to get very cold / snow, I would go to my local gym which is 3 minutes drive away to get my walk in. I’ve never used / owned a walking pad so I can’t recommend any unfortunately

[Marc]

You could adjust your training volume like how Andy mentioned or you if you have two upper rotations move your exercise order so that you can progress both muscle groups