[Marc]

Rest day for me today, a day mainly filled with client work, some jobs around the house and the odd appointment.

Checkin this morning with Patrick, he is very very happy with where my body composition is. Visible lines in my glutes, hamstrings and glutes separations and striations in my delts and chest. Post show is arguably just as hard being in prep as hunger is naturally higher. But I’m embracing this phase and the more I do it the more I understand the importance of it to give me the best runway for progress in terms of growing lean muscle tissue.

[Marc]

Hi guys

Today I will be doing a lower training session. It’s somewhat of working out what’s best for my progress vs correct addressing my posture and slight imbalances in my physique to balance them out which is why for now I have been quite vague on my training split / exercise selection.

Mapped out roughly my training split currently looks like:

Upper (posterior chain)

Lower 1

Upper 2 (vertical push)

Lower 2

Upper 3 (horizontal push)

I will be able to give more light on the reasons behind this / exercises selection once I have done a few weeks following this plan and have exercise selection / volume locked in

Sounds great are you doing 2 days on 1 day off with this spilt? [/quote]
I will be yes, but the exact split is still being discussed with exercise selection / order but the approach will definitely but 2 days on 1 day off. I will keep you and the other members updated as and when this is locked in as this week and next is about finding out what works well from a training / rehab standpoint

[Marc]

Personally if you are getting great results from a particular brand and you will know what feels good, I wouldn’t chop and change. Kuba hit the nail on his head with his reply

[Marc]

Hi guys

Today I will be doing a lower training session. It’s somewhat of working out what’s best for my progress vs correct addressing my posture and slight imbalances in my physique to balance them out which is why for now I have been quite vague on my training split / exercise selection.

Mapped out roughly my training split currently looks like:

Upper (posterior chain)
Lower 1
Upper 2 (vertical push)
Lower 2
Upper 3 (horizontal push)

I will be able to give more light on the reasons behind this / exercises selection once I have done a few weeks following this plan and have exercise selection / volume locked in

[Marc]

Hey Marc, have you got a contact e-mail to discuss online PT and/or in person learning to pose session? Apologies, dont have socials apart from Linkedin.

Enjoy the weekend!

hi Damian

Thanks for reaching out. My email address is teammarchector@gmail.com[/quote]

Thanks Marc, popped an e-mail over.

[/quote]
Hi Damian

Thank you. I will be in touch later this afternoon during my next work block

[Marc]

I agree with the comments above here. I think the important point here is trying to get your exercise locked in from the very start when you choose / plan your training programme. This will give you the best runway to progress your lifts and stay consistent with movements

[Marc]

Hi will

So I still can’t see your pics so I’m unable to comment here.

It’s good to know this training plan when you were in a bulk you made a lot of Progress. Do you think you need to overhaul your whole training split.

Something that stands out that if you ran this split during a cut too I’d imagine your numbers dropped off a fair bit / the weights you are lifting and rep ranges could be more varied.

For example shoulder press for 6 reps and 5 reps Is low. I’d be looking to work through a variety of reps ranges across your training split for example

7-10 / 8-12 / 12-15 reps to create a new training stimulus to your muscle fibres

[Marc]

Hi guys

First day following new food plan set up. Nothing really to report on that as such, just doing the do with a nice variety of foods which is always welcomed.

Had my consult today with someone who will be helping me from a shoulder rehab standpoint / training plan set up. Nothing yet confirmed in terms of the best split for me but from my initial postural assessment programming will be based around this, what areas Patrick and myself want to improve from a muscle standpoint and then we start to form the pieces of the puzzle so to speak. I will keep you posted as this progresses

[Marc]

Hello marc, First I wanted to say that I absolutely cannot wait for what you’re will do in 2026 with Patrick, I just wanted to ask Do you know why in first meal You have 120g of cor or 150g of oats? I mean the difference is pretty big so I do not really know why it is 150g oats or 120g of cor instead of 120g of cor or 120g of oats

Hi Piotr

Thank you so much, I really appreciate that.

So with what cor and oats, if you take out the trace protein and fats, the direct carb content between the two carbs sources are pretty much identical so this would be the reasoning here. I hope that helps

[Marc]

Nice day out with the family today, spot of shopping and enjoying each others company.

From tomorrow this will be my food plan:

Nutrition:

ALL FOOD ARE RAW WEIGHTS ARE MEASURED BEFORE COOKING.

Awake drink 1 lemon pressed with water.

10g glutamine

Cup of organic green tea

Daily food plan for now. On rest days post training rice cakes, jam and EAAs will be removed.

Meal 1:

200ml egg whites

1 large whole egg

120g cream of rice or 150g oats.

60g blueberries

1 banana

1/2 avocado

Meal 2:

150g chicken

120g rice

100g broccoli or spinach

Meal 3: pre-workout

150g chicken

120g rice

100g pineapple

100g asparagus

10g olive oil

Intra training: 15g EAAs

Post training:

30g Rice cakes

30g jam

10g EAAs

(Nothinh on rest days)

After 30-45min

Meal 4: post training meal

120g cream of rice or rice

80g grapes

150g chicken or turkey

Meal 5:

150g salmon

400g potato

150g mixed salad

10g macadamia oil or safflower oil – high-linoleic version

Meal 6:

200ml egg whites-1 yolk OR 120g fresh salmon

100g multi grain toast

Apple cedar vinegar

30g Walnuts

… Training will follow a 2 day on 1 day off approach, with a big emphasis being placed on my upper body, further balancing out my physique from my right side where I have my shoulder osteoarthritis.

I will be having a consult with someone who will be helping me with putting together a training plan to help me with this, with is something me and Patrick has discussed and he is all for it. I will update you guys, further as things progress how my training will look and the reasons behind the approach too

Hey Marc for the 2 days on 1 day off is it PPL or upper/lower spilt? [/quote]
This is to be confirmed. I had my training plan consult with the person who will be helping me a short while ago, so we will work through and look at all the variables from a training plan/ shoulder rehab standpoint before confirming 100% training split we will go with

[Marc]

Hey Marc, have you got a contact e-mail to discuss online PT and/or in person learning to pose session? Apologies, dont have socials apart from Linkedin.

Enjoy the weekend!

hi Damian

Thanks for reaching out. My email address is teammarchector@gmail.com

[Marc]

What was the maximum dose you took previously and when you took that dose did you experience water retention? Have you ever split your HGH dose up so it’s not all pre bed?

[Marc]

Nice day out with the family today, spot of shopping and enjoying each others company.

From tomorrow this will be my food plan:

Nutrition:
ALL FOOD ARE RAW WEIGHTS ARE MEASURED BEFORE COOKING.
Awake drink 1 lemon pressed with water.
10g glutamine
Cup of organic green tea

Daily food plan for now. On rest days post training rice cakes, jam and EAAs will be removed.

Meal 1:
200ml egg whites
1 large whole egg
120g cream of rice or 150g oats.
60g blueberries
1 banana
1/2 avocado

Meal 2:
150g chicken
120g rice
100g broccoli or spinach

Meal 3: pre-workout
150g chicken
120g rice
100g pineapple
100g asparagus
10g olive oil

Intra training: 15g EAAs

Post training:
30g Rice cakes
30g jam
10g EAAs
(Nothinh on rest days)

After 30-45min
Meal 4: post training meal
120g cream of rice or rice
80g grapes
150g chicken or turkey

Meal 5:
150g salmon
400g potato
150g mixed salad
10g macadamia oil or safflower oil – high-linoleic version

Meal 6:
200ml egg whites-1 yolk OR 120g fresh salmon
100g multi grain toast
Apple cedar vinegar
30g Walnuts

… Training will follow a 2 day on 1 day off approach, with a big emphasis being placed on my upper body, further balancing out my physique from my right side where I have my shoulder osteoarthritis.

I will be having a consult with someone who will be helping me with putting together a training plan to help me with this, with is something me and Patrick has discussed and he is all for it. I will update you guys, further as things progress how my training will look and the reasons behind the approach too

[Marc]

I’m in agreement with what Jordan has said here, that’s how I personally use my nad+ and mots c – both IM

[Marc]

Hi guys

First day back in the gym today. I did an upper session, no sets to failure but nice to get some training in. Kerry had some upper sets alongside lower so we did some exercises together which was good, as we haven’t done so for a long time now.

Family day / weekend, I took my parents out and also my daughters as a thank you for all of their support and help they show me and kerry year round.

Wholesome day, haven’t really been on my phone and it’s been great to be honest