[Marc]

I agree with the guys comments here. If it’s within your power I would work with a coach to take the take the lead, understand your body and help you to make the right decisions at the right time. That way you can switch off and go into full athlete mode without having to think or overthink the process.

For example personally I wouldn’t have calories the same training day as rest days as energy demands are completely different.

[Marc]

Currently at the airport with kerry en route back to the uk from France. No direct flights so we have 1 connecting flight with a few hours layover before landing in the uk this evening. My body is pretty tired, but looking forward to getting back home in usual settings / routine

[Marc]

Hi John

Thank you for sharing your current program. You have mentioned you have done 4 whole cycles so far.

How are you feeling with this plan from a volume standpoint and are you feeling the sessions are effective for you? Compared to what you were doing before, does this new plan feel better for you so far?

[Marc]

First show of the season ticked off yesterday in France. 5th place finish out of 15 yesterday. Great to be in the first call out again, which I have been consistently since my pro debut year in 2020. However, not the placing I would have liked even though I knew it was a very competitive line up. But this is bodybuilding, it’s a marathon not a sprint.

Day out here with kerry strolling around Marseille and getting lunch and a coffee, coffee is life lol.

Fly back home tomorrow to the uk, then it’s back to business with training and pushing on in prep

[Marc]

With this being a new approach I would keep things simple with two variations only. The gap between three variations is far too long and would take longer to progress session to session. Check out Jordan YouTube channel for some ideas on how to set up this split

[Marc]

Show day!! First show of the season incoming today – France Pro Show. Around 4 hours out now from pre judging. Feeling super chilled, focused and looking forward to step on stage.

Also looking forward to seeing Kerry take to the stage too.

[Marc]

Hi Fabio

Thank you, I appreciate the well wishes.

Water was tapered down yesterday, ended the day on 3.5 litres total

[Marc]

I’ve never taken it personally but I’ve heard this to be common. I agree with what hilly has said here, best to assess your tolerance and go from there

[Marc]

Agree with all the comments above. I can vouch for quanta I’ve never had any issues before. But drop them a message and a picture and they will clear up any concerns you have I’m sure

[Marc]

Morning all

Now officially 1 day out from the France Pro Show. Feeling very chilled, like I have this entire prep and also excited to compete.

FaceTime call with Patrick this morning everything remains on tracked as planned. My first 3 meals for today are mapped out, shown below. After the first 3 meals Patrick will be coming over to my apartment to see me in person and then he will give the direction for the remaining 3 meals as we move through the day.

Tan later this afternoon and athlete meeting this evening. Me and kerry are staying around 5 mins away from the venue so super easy for us to get too.

Not long now 🙂

Meal 1:
4 whole eggs
120g cream of rice
1 banana
1g salt

Meal 2:
150g chicken
120g rice
50g pineapple
10g olive oil
1g salt

Meal 3:
150g lean beef
120g rice
1 banana
10g olive oil
1g salt

[Marc]

I’m a big believer that tissue work is of benefit not just during competition prep but year round. Having it scheduled like you have away from training sessions is the right way to go also, so do keep this as it is.

It’s definitely beneficial from a recovery standpoint but also allowing your muscles to be more relaxed, drop inflammation and improve muscle flexibility and why you see an improvement in sleep is because your body is dropping stress.

Tissue work should in know way impact recovery but enhance it. Just Enough pressure to do the job. Anything that takes a few days to recover is not beneficial and causing more harm than good so also bare this in mind

[Marc]

Morning all

New prep low bodyweight this morning by 0.6kg, bodyweight upon wake fasted was 118.4kg. Even tighter today, and the tentative meal plan is in today from Patrick.

Patrick will be landing in Marseille – France early morning so I will see him in person around midday today and if any changes are needed he will make these as needed.

Today water intake will be 6 litres from direct water. Today will be my last training session – arms where I plan to do 3 triceps and 3 biceps exercises, 2 sets of each exercise. Feeling really good, very much chilled and in my zone.

I also have a sports massage this afternoon so a good day planned, oh and a haircut.

Tentative food plan for today is;

Meal 1:
4 whole eggs
120g cream of rice
1 banana
1.5g salt

Meal 2:
200g chicken
120g white rice
50g pineapple
10g olive oil
1.5g salt

Meal 3:
200g lean beef
120g rice
1 banana
10g olive oil
1.5g salt

Pre training:
10g glutamine
5g creatine

Only water intra training

Meal 4: post training
120g cream of rice
200g lean beef
1 banana
10g olive oil
1.5g salt

Meal 5:
120g white rice
200g salmon
50g pineapple
10g olive oil
1.5g salt

Meal 6:
3 whole eggs
100g cream of rice
1.5g salt

[Marc]

I’m with hilly personally on his comments. I would prefer to run an upper lower split with focus on chest and shoulders being prioritised as you want to bring these bodyparts up or a ppl – rest UL split – again in the upper session more focus then on chest and delts

[Marc]

Morning guys

Plan of action is in this morning from Patrick. I will be protein, veg and fats pre training for shoulders today, last little push to flatten off that little bit more before food increases post training today.

In a great spot visually, bodyweight is 119kg upon wake – a joint lowest bodyweight I have seen 3 times during prep.

The show on Saturday isn’t until the evening so this is the reason for no carbs pre-training today, as timing is everything.

Looking forward to see how my body responds from here, really happy with how tight I am looking.

Salt today has reduced to 9.5g from my usual 12g pink salt.

Meal 1
300g egg whites
2 whole eggs
75g veggies
1.5g salt

Meal 2:
250g chicken
75g veggies
10g olive oil
1.5g salt

Meal 3:
250g lean beef
75g veggies
10g olive oil
2g salt

Pre training:
10g glutamine
5g creatine

Only water intra training

Meal 4: post training
150g cream of rice
200g lean beef
1 banana
10g olive oil
1.5g salt

Meal 5:
150g white rice
200g salmon
50g pineapple
10g olive oil
1.5g salt

Meal 6:
3 whole eggs
100g cream of rice
1.5g salt

[Marc]

I agree with all the comments above. I also find injecting after I’ve had a warm shower is a lot smoother with injecting into the site also. Rear delts, lats are big areas to go into, something to consider if you aren’t going there already