[Marc]

Hey Marc now that you are settled back in the UK just curious what your diet and training spilt looks like now going into this phase into the offseason next!

Hi Nick

This week is a completely relaxed week for me, so as instructed by Patrick so know pre set diet this will start on Monday. Training wise I have a training split, but I will be speaking with someone in the coming days who helped me for a brief period last year who has worked with people with shoulder conditions like mine to get know only a training plan in place for me but also rehab protocols. This is something I’m really excited about and Patrick is all for it as we know this will make a big difference moving forwards to my physique development and also from a balance / symmetry standpoint. I’ll likely document this on YouTube when I get started again soon and also update info on my log, but for now I can’t give more info as this weekend is family time which is much needed and training at the moment is just as I feel until the consult in a few days

[Marc]

Hi mate, I can’t see your pics so I can’t comment on your physique just yet. When you ran this split, did you do so in a bulk phase? If so how did you progress physique wise? At the moment how many times a week are you training and if you were to change split would you looking to increase your training day frequency?

[Marc]

Mine and kerry’s last day here in Alicante. We have had a chilled day, client work first thing then been out to titan gym (I did not train, kerry did) and I had my haircut there. Picked up a few bits for our families, our usual coffee and chats, and basically just enjoyed each others company without the hectic lives we often lead back at home.

athlete log – Friday 5th December: Landed back in the uk. After a few weeks away competing in Japan, then to Spain and then a short break it’s now back to the cold of the uk. A long season for me, but happy with what I took to the stage overall this season and being within touching distance of winning my first pro show. To to get this health phase done and then transition into adding some more muscle tissue

[Marc]

Mine and kerry’s last day here in Alicante. We have had a chilled day, client work first thing then been out to titan gym (I did not train, kerry did) and I had my haircut there. Picked up a few bits for our families, our usual coffee and chats, and basically just enjoyed each others company without the hectic lives we often lead back at home.

[Marc]

I agree with all of the comments above here. Whilst more sleep is great and you have your data from your oura ring, I would always go with how your body actually feels and it sounds to me like you are in a very very position with how you feel. Perhaps if you wanted a deeper sleep if you weren’t or things to further improve sleep quality is light blue light exposure pre-bed, supplement with tbjp dream sleep or magnesium, have a hot bath around bedtime, limit phone usage 60-90mins pre-bed and try to have a consistent sleep time

[Marc]

Well done Nicholas on your first show, I hope you enjoyed the experience. It’s good that you are focused on improving and asking the right questions to move forwards from here.

How are you from a mindset standpoint? Do you think you could continue diet for a short period longer say 6-8 weeks to get leaner? If so I would do this as then when you move into your growth phase you will be able to really capitalise on growing lean muscle tissue.

In this time you can make any adjustments to your training plan / split – to get used to what will help you going into the off season to maximise progress.

Well done again, I think you smile says how much your enjoyed the process!!

[Marc]

Chilled day planned with kerry today. Going to head down to the beach and relax for a little bit. Weather is around 18-19 degrees so deffo beats the weather back in the uk. Client work ticked off this morning, after my usual morning walk. No training just yet giving my body a few days to recover which is important given not just the long prep but the hours of travel over the last week / time zone differences

[Marc]

I agree with what the team have said above. If budget was on your mind, tbjp do have an alternative in berberine which could be used instead of in-sure

[Marc]

Hi guys

Long call with Patrick today building a really good coach athlete relationship. I’m having a few days in Alicante where he wants me to have some recovery / downtime with kerry whilst away.

Heading into a health phase now for 4-6 weeks then bloodwork and plan from there. Food plan is in place for when back in the uk and training. I’ll be using this health phase when training won’t be as intense as it’s about recovery so I will be getting more prp on my shoulder which really helped my posing on stage at the weekend

[Marc]

Hey Marc just curious if you already have a diet and training plan in mind or set out to move into an off season now with Patrick?

Or if you guys havent discussed any of that yet! I am sure you are very motivated now to get back to work seeing how close you were to winning! Which I thought you should have won💪🏻

Hi Nick

Thank you I appreciate that. It would have been good to win and I thought I could have, but it’s more fuel for next year.

I’m in Alicante with kerry until Friday before we return back to the uk. I have spoke with Patrick at length on the phone today about our direction with food, training etc but for now he wants me to take a few days to relax with kerry as it’s been a long sesson and he knows i have very good food control

But i will discuss this more in my log to explain further the next steps over the coming days once back in the uk.

But before off season will be a in health phase hence the short down time now

[Marc]

I agree with all of the comments from the team here. Having underwent two operations a few heads ago on my shoulder that is the approach I also would suggest. Keep protein at a nice amount too, as this will help support recovery

[Marc]

That’s a wrap for my 2025 competing season. A 2nd place finish and my highest placing since 2022. It wasn’t the win that I wanted, but a step in the right direction for what I know will help fuel me to get my first pro win next year

For now I’m going to have a few days downtime staying out here in Alicante with kerry. Hopefully also get our bodyclocks back into some form of normality after Japan.

One more meal to go in tonight and then it’s time to try and get a solid nights sleep

[Marc]

Show day!! Woke up the tightest I’ve been this prep and Patrick agrees. In a great position here to keep the food going in steadily across the day as it’s going to be an evening show starting at 8:30pm.

Food sources are exactly the same as yesterday
Cream of rice
White rice
Chicken
Banana
Pineapple
Olive oil

Salt / water is being filtered in across the day for timing purposes and keeping my physique tight whilst brining the “pop” that’s needed

Excited for today!

[Marc]

Hi Darren

Thanks for sharing this. At a glance is there a reason for no protein in your pre workout meal and late morning breakfast?

You could also consider adding some more fruit such as berries or pineapple to your meals to help increase your micronutrients from vitamins and minerals across the day

[Marc]

Hi Zachary

I hope your recovery is going well.

So bpc157 and tb500 are both good to use post surgery. I’d actually say going with a blend peptide – Glow Blend would be ideal for you. It has a mix of peptides; bpc157, tb500, ghk-cu and this comes in a 70mg vial.

This is what I use personally myself from proforma peptides as I suffer with severe osteoarthritis in my shoulder but this really helps me. I dose mine as follows – add 3ml of bac water to the vial and then 10iu a day will do wonders

There’s also a blend called klow which also is very good from proforma with one additional peptide in this one KPV