[Marc]

Hi Nick

Are you following one meal plan each day or do you have a training day / rest day food plan?

You mentioned specifically your pre workout and post workout meals, have you changed these food sources in comparison to what you were eating when dieting?

[Marc]

Rest day for me. Usual set up / start to day with morning walk, vacuums and mobility then some client work ticked off. Afternoon with my daughters and kerry getting some Mother’s Day gifts.

Bodyweight today was the same as the previous 3 days so my body seems to be settling on this weight which is good as the weight is sticking even with training day or rest day foods

[Marc]

In terms of recovery post op, are you going private or through the healthcare. My advise would be to to see a good physio (likely privately so you don’t get a generic plan) and work closely with them to help recovery. I would also look into seeing a good physio pre op as there might be steps they can help you with pre surgery to help put you in the best position pre surgery to aid recovery post surgery

[Marc]

Hows your diet looking right now mate?

Hi mate my date is still the same from when I started off season push on Jan 12.

So my food plan is;

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 almond butter

[Marc]

Fasted check in with Patrick this morning. He’s very happy with today’s look, the fullest I have looked at this bodyweight especially across my top line. Bodyweight seems to be settling now at 127.8kg I’ve seen this for 3 days now.

I feel in a good spot, no changes to my plan. When things are good no need to make changes for the sake off it.

Upper session today;

Meadow row x2
Overhand upper back row x3
Underhand row x2
Seated lat raise x3
Low incline smith chest press x2
Triceps rope pushdown x3
Over the shoulder triceps ext x3

[Marc]

Hi Hazim, yes sure if you send over a link here so it can be viewed or send it over to my instagram I can take a look and feedback to you

[Marc]

Really good sports massage yesterday. Opened my back right up and also went through some of my poses which sometimes feel restricted and made some very good tweaks which I’m very happy about and so is Patrick.

Today I trained back and biceps and had a really good session. 127.8kg this morning upon wake, I’ve now been this weight two days in a row.

[Marc]

Yes of Course! Fully Agree with what’s been said.

However , if I didn’t have the forum and you guys, I could quite easily of followed something off Instagram etc , I’ve read people starting on like 5mg reta split in 2 doses which is absurd!

It is absurd you are right and here’s the thing, when reading this information you have to take it with a pinch of salt. Are these people promoting these products also pushing the usage of a code. If yes, they are more interested in sales. Look at credible sources, people who truly care and give explanations behind why they have changed doses and what they use and when. They are giving you real time experience and the insight for you to make decisions. Jordan and Hilly are prime examples of this

[Marc]

Morning all

Rest day for me today. Vacuum online session booked in with Karina this morning and a sports massage session today late morning.

Aside from the usual my side with daily walk, mobility and client checks in / updates. Bodyweight this morning 127.8kg the heaviest weight I’ve seen so far this off season. Natural fluctuations day to day based on whether rest day or training day food and inflammation within my muscles too. Not focused on weight at all, but the look

[Marc]

Morning guys

Morning walk, vacuums, mobility ticked and client check ins ticked off this morning. Got my bloods booked in fasted this morning, which will be a good indication of where my markers are at currently in off season.

Upper workout planned in for this afternoon, push focused with 1 back row exercise to help stability around my shoulder before moving into my presses.

Another day to get after it!!

[Marc]

I am in agreement with the guys reply above. I’ll be going of your average bodyweight over the course of the week to see your overall rate of loss, so compare the first two weeks in prep and see where things land. Then get back to us. Aside from that has there been any cycle changes if you are assisted, like going from TRT / TRT + and moving into a cycle

[Marc]

Great news primo is back in! I am using this lab and my clients too, very happy with how this sits and bloodwork backs this up too

[Marc]

Check in today with Patrick. He’s happy with how my look is currently, the biggest I have been at this bodyweight, roundest and good body composition too. Hes really impressed with the size I’ve kept on my legs even with reducing my leg frequency down to 1 session and the other 3 sessions in my plan being upper body focused. No changes right now.

Solo leg session to kick off my training week and it was a good 1.

Full session;

Standing calf raise x3
Seated hamstring curl x2
Leg ext x2
45 degree leg press x2
Lying leg curl x3
Adductor x1

[Marc]

I think you hit the nail on the head. You are deep into diet so perhaps not thinking clearly, I would personally hold off.

Something to think about though is try not to compare yourself to what others are doing. If you are junior you are still young. Throwing the kitchen sink at the process with gear isn’t the way to go. Instead look at what you are doing currently, can you take ownership and do things better?

Like is your sleep time and wake time consistent
Do you train close to failure each session
Are you consistent with meal times
Is your hydration the same each day

Etc etc

If something is on your mind and you want to progress some more, the first thing to do is speak with your coach before making any hasty decisions

[Marc]

Hey Marc just curious what do you put in your pre intra and post workout shakes right now?

Also your favorite flavors

All of this will soon be revealed in my YouTube video / vlog that I recorded yesterday and get edited in the next few days.

But…

Pre – 20g iso pro, 5g creatine, 1 scoop pumpage of dial in – rotate flavours each month, 30g performance fuel berry burst

Intra – 15g eeas watermelon flavour

Post workout – 30g iso pro caramel biscuit flavour