[Marc]

Hi guys, the countdown is well and truly on. Tomorrow is show day and I’m very excited to land this look on stage.

I won’t be on stage until late in the evening around 8:30pm roughly so it’s a case of timing meals today and tomorrow to land the look we are track to do.

Today protein sources will stay as chicken, this digests the best for me and fats will come from olive oil. Carbs are white rice and cream of rice (custard cream flavour tbjp – tastes sooo good), also some fruit banana and pineapple

I had a light massage today to flush out any excess water, which was really good. Getting my haircut currently, freshen up before the big day and then later tonight is the athlete meeting

Regular FaceTime calls Patrick today we keep the process bang on track!

[Marc]

Now 2 days out from the last show of the year – Big man weekend. Woke up lean and in the perfect spot to load higher on food today so food is going in and regular FaceTimes calls with Patrick and adjustments being made as and when needed based on what he sees. Can’t wait to land this look!

Off to the gym now to train arms, get a few rounds of posing and then another FaceTime call with Patrick!!

Hi Marc

In your case, how do you usually manage your water and sodium intake 3 days before the show?

[/quote]
Water intake is slightly higher, so instead of 6 litres I have had 8 litres. Sodium has stayed pretty consistent no big fluctuations/ changes here but now I am working with Patrick we have regular calls throughout the day to see if any manipulations need to be changed in terms of sodium based on my look. So for today for example at present pink salt will be a few grams lower 9g instead of 12g but again this is interchangeable and we don’t want to alter too much as both sodium and salt is a key part of the peak

[Marc]

If you wanted a squat variation then you could do back barbell squat or smith machine squat. Split squat or lunge is a good alternative too.

But in terms of actual set up of your leg training, what equipment does your gym have ?

[Marc]

Now 2 days out from the last show of the year – Big man weekend. Woke up lean and in the perfect spot to load higher on food today so food is going in and regular FaceTimes calls with Patrick and adjustments being made as and when needed based on what he sees. Can’t wait to land this look!

Off to the gym now to train arms, get a few rounds of posing and then another FaceTime call with Patrick!!

[Marc]

Sooo much choice!

Maple syrup neutral flavour so goes with pretty much every protein flavour

Custard cream is sweet so if you have a sweet tooth that’s great

You can’t go wrong with any choc flavour too!!

I’d pretty much say, go with a flavour that really stands out to you or buy the small sachets flavour test them out then you get an even better idea of what you prefer

[Marc]

Over 25+ of travel, 3 connecting flights and me and kerry have arrived in Alicante Spain ahead of us both competing at bigman weekend this Sunday. Lots of travel but no complaints as we both want to show up and bring our best to the stage this weekend to close of our competing seasons

Not holding much water at all from the travel so that’s a good thing and Patrick is happy and as always we take things day by day.

I trained chest and shoulders today, no reps to failure but getting the work done!

Haircut also done today after my gym session at titan fitness. Last meal going in and bed time for me

Well done on 5th place and hope it goes well in Spain![/quote] thank you Damian, I really appreciate that 💪🏿

[Marc]

Over 25+ of travel, 3 connecting flights and me and kerry have arrived in Alicante Spain ahead of us both competing at bigman weekend this Sunday. Lots of travel but no complaints as we both want to show up and bring our best to the stage this weekend to close of our competing seasons

Not holding much water at all from the travel so that’s a good thing and Patrick is happy and as always we take things day by day.

I trained chest and shoulders today, no reps to failure but getting the work done!

Haircut also done today after my gym session at titan fitness. Last meal going in and bed time for me

MY ATHLETE LOG – THURSDAY 27 NOVEMBER

Hi guys

Check in with Patrick this morning fasted. Plan remains the same as yesterday my first 3 meals of the day is protein, fats and veggies and then from meal 4,5,6 we will assess my look / water drop off and the carbs begin to come in.

Feeling good, I know and so does Patrick that once the water fully goes we which it will the carbs going in with help to bring and much dryer and tighter look ahead of competing Sunday.

Today I will train back at titan fitness, no sets to failure but to get the blood moving so to speak.

My first 3 meals today were (raw weight measures);

M1

300g egg whites

2 hole eggs

75g veggies

M2

250g chicken

75g veggies

10g olive oil

M3

250g lean beef

75g veggies

10g olive oil

[Marc]

Eating more depends on body composition, training performance, recovery, and goal timing

I completely agree with this. Being on Cycle doesn’t mean you need to force feed food

[Marc]

Over 25+ of travel, 3 connecting flights and me and kerry have arrived in Alicante Spain ahead of us both competing at bigman weekend this Sunday. Lots of travel but no complaints as we both want to show up and bring our best to the stage this weekend to close of our competing seasons

Not holding much water at all from the travel so that’s a good thing and Patrick is happy and as always we take things day by day.

I trained chest and shoulders today, no reps to failure but getting the work done!

Haircut also done today after my gym session at titan fitness. Last meal going in and bed time for me

[Marc]

Hey Marc great showing!

Just curious with black friday sale as well I was gonna buy some tbjp supps!

For digestion enzymes what number meals do you take them with? I have 5 meals a day do you think its good to take one cap for meals 1,3,5 being meal 3 is my post workout meal?

Hi Nick

So in-sure is 1 cap per 50g of carbs. So it depends on your carb intake really as to how many caps you take. If digestion is generally good you can still split it over your higher carb meals like you have said here, but remember it’s 1 cap per 50g of carbs [/quote]

Hey Marc maybe I miss spoke I was wondering when you take your digestive enzymes like digest pharma pro not in sure! [/quote]
Hi Nick, that’s ok so I take it with my higher fat meals generally

[Marc]

8 exercises isn’t necessarily too much. This also depends on how many sets per exercise you are doing and if you are training to absolute failure. Also see how growth / recovery is running this training volume and take things from there

[Marc]

Hey Marc great showing!

Just curious with black friday sale as well I was gonna buy some tbjp supps!

For digestion enzymes what number meals do you take them with? I have 5 meals a day do you think its good to take one cap for meals 1,3,5 being meal 3 is my post workout meal?

Hi Nick

So in-sure is 1 cap per 50g of carbs. So it depends on your carb intake really as to how many caps you take. If digestion is generally good you can still split it over your higher carb meals like you have said here, but remember it’s 1 cap per 50g of carbs

[Marc]

5th place for me yesterday at the Japan pro show. Happy with the package I took the stage. First show with Patrick and we now move into our next show with me currently flying to Japan to Spain, ahead of big man weekend this Sunday! One more shot for this year to qualify for next years mr Olympia – all in!!

[Marc]

Hi guys

So here I am, hours away from stepping on stage at the Japan pro show. I am feeling very relaxed and happy with the physique I will be bringing to the stage today. A very nice balance between fullness and condition, I genuinely can’t wait to display what myself and Patrick have been working on the last few weeks. Very much tunnel vision and locked into visualisation and being on stage. Here we go!!!

You brought a great package and awesome to see you back up there again 💪🏽😎[/quote]
Thank you mate, really appreciate that comment

[Marc]

Hi guys

So here I am, hours away from stepping on stage at the Japan pro show. I am feeling very relaxed and happy with the physique I will be bringing to the stage today. A very nice balance between fullness and condition, I genuinely can’t wait to display what myself and Patrick have been working on the last few weeks. Very much tunnel vision and locked into visualisation and being on stage. Here we go!!!

Best of luck, you’ll smash it!

[/quote]
Thanks Damian