[Marc]

Potentially you may squeeze more fat loss from fasted cardio with GH and yohimbine vs cardio at another point in the day because of fatty acid mobilisation . But when we then just factor in steps and overall
Energy balance , it then doesn’t make a difference once we get to the end of the day. I also despise yohimbine 😂

Even if this mechanism works, do you think it’s important to try and take advantage of it for the purposes of getting 7-8% BF instead of stage lean, or I could just eat breakfast with coffee as soon as I wake up because I despise early day movement? 😅[/quote] the team have said everything that I would have said also . I will add it’s one or the other, either bulk or cut. If you are carrying to much bodyfat to bulk, then going into a. Cut and then push back up slowly

[Marc]

hi guys, no morning steps this morning instructed from patrick. he is really happy with my look,so now its pushing and pulling with output and food also. today was a mix of higher carb meals pre workout and lower carbs meals post workout. strength was better today for my push style training session which will be down to less output this morning and the extra food yesterday and today. i am happy with how things are coming along, keep ticking those boxes each day!

Saturday 8th November – athlete log

Morning guys

Based on today’s check in visuals food set up is the same as yesterday, my pre workout meals higher calories (meals 1,2 and 3) and post workout lower calories (meals 4,5,6)

Today my morning walk was 30mins and after 3 meals today I will train hamstrings/glutes/ calves and 1 quad exercise

Later this evening will be another drive on the motorway (my dad will be sharing the driving with me, such a legend) to see the surgeon person who has been helping my shoulder to stay pain free.

Busy day, but going to be productive!

[Marc]

Hi marc hope your well? With the post workout shake, i know this is something most people do not believe in/do…. and just eat a meal, have you noticed any difference with keeping in a shake post gym this time round?

Hi Kano, i would not say so much notice a difference, but it allows me to hit my protein target and with the whey will digest fast ahead of me eating a whole meal so I can see the reasoning and benefit behind it

[Marc]

I personally havnt put a focus on either JP, don’t really know enough to be honest. I was told to do 3-5g a day by a formal coach just as a lifestyle client and I’m feel I’m taking a more more than that recently! Probably should have weighed it out before asking 😂. So was just wondering if more than 5 had a negative impact. I’ll now sort it out with Lo salt and getting more potassium in

3-5g pink salt for someone who is very active is really low. i am in agreement with what the team have said, but to be accurate weigh out whatever salt you use for the day into a pot, assess what it does to your body say over a week – 10 days as it will take some time to adjust and then make any changes from there based on what you are seeing visually

[Marc]

hi guys, no morning steps this morning instructed from patrick. he is really happy with my look,so now its pushing and pulling with output and food also. today was a mix of higher carb meals pre workout and lower carbs meals post workout. strength was better today for my push style training session which will be down to less output this morning and the extra food yesterday and today. i am happy with how things are coming along, keep ticking those boxes each day!

[Marc]

Hi Joe

Unfortunately your pics are not loading. My opinion on this is work within an active range of movement that is specific to your body and allows you to work safely whilst getting the most from the exercise. Before lifting heavy loads, really work on standardising your form with tempo, bracing, range of movement as this will all lead to greater progress and physique development

[Marc]

High carb food set up for today. Patrick’s feedback is that we are very close now to where he wants me, a few more percent and then I’ll be in the perfect position to back off. Today my morning walk was 30mins and not the usual 45mins. Training wise today I will do my usual Thursday session back and biceps, followed up with 10 mins stairmaster post workout.

The changes are literally daily to my physique, it’s exciting to see and even those times when my body feels that more tired the focus remains to keep going to bring my very best which I can see already is 100% going to happen. The work continues!

[Marc]

Wednesday, so that means a rest day for me. Morning walk 45mins, followed by my check in to Patrick, client work / food prep and later today I also have my haircut and a 30mins walk this evening.

Patrick is very happy with how fast my body is responding, again woke up leaner today even after my higher calorie meals pre workout yesterday.

Today’s food set up is lower calorie meals 1,2,3,4 and 5 and then my last meal of the day will be meal 6 from my higher calorie meal plan.

Another day and another opportunity to take a step closer to the end goal, so it’s full focus!!

[Marc]

How many sets are you doing in total? Either way, take your top sets and backs off sets as close to failure as you can. Don’t leave reps in the tank as that will slow down your progress!

[Marc]

A must have in my peptide stack and my clients love it too. I’m deep into a dieting phase and since I’ve been using it my energy, day to day function is so so good! I split my like how the guys said above and get mine only from proforma

[Marc]

Hi Ben

All the info from the team is spot on here and this is also how I approach travelling abroad. With the difference in timezones try to eat your first set of meals as you would normally if you were at home.

It’s going to be a long journey, so having some extra protein meals with some veggies would be a good shout.

What I find useful is putting some food into freezer bags, having a few Tupperware containers to open the food bags up and eat out of the Tupperware and then from the freezer bag away that has food in. Helps to keep down how much Tupperware containers you might actually need. Pack your food scales in your hand luggage too in case you need to weigh anything / adjust food too

[Marc]

i agree with the team. aside from that other useful metrics to track is your blood pressure, blood glucose and heart rate

[Marc]

Hi guys another drop in bodyweight overnight, closing in on condition daily now.

Today was a combination of higher calorie foods pre workout meal (meal 1,2 and 3) and then post workout was lower calories meal 4,5 and 6. Only change to post workout was 75g raw weight rice instead of 150g raw weight sweet potato.

Today’s session was good, felt like I had more power from the extra food, even if I did get pinned in the hip press lol but had to go for that extra rep.

Training shown below and also my food for today too!

Leg ext x2

Hip leg press x2

Hack Split squat x2

Abductor x3

Toe press x2

All food is raw weight measures

Meal 1:

Higher kcals:

30g whey isolate

200g egg whites

1 large whole egg

120g cream of rice raw

1 banana

Meal 2:

High kcals:

200g chicken

120g rice

75g veggies

5g olive oil

Meal 3:

High kcals:

50g whey isolate

120g cream of rice raw

20g almond butter

Post training:

30g whey isolate

10g glutamine

Meal 4:

lower kcals

75g rice

300g white fish

75g veggies

5g olive oil

Meal 5:

lower kcals:

300g white fish

150g sweet potato

100g mixed Salad

Apple cedar vinegar

10g macadamia nut oil

Meal 6:

lower kcals

300g egg whites

2 hole eggs

50g veggies

[Marc]

Usual Monday training session today – chest with side delts. Strength was down a bit today, but it’s to be expected now deeper into prep. Running lower calorie set up with food today, before tomorrow’s higher calorie day ahead of training quads, glutes and calves tomorrow.

Aside from training, client check ins and an appointment on my shoulder which helps to stimulate healing, drop inflammation and increase range of movement. Heading home from the appointment now, 1hr30 mins drive, thankfully my dad came along with me so I get to be the passenger

[Marc]

morning guys

really good treatment yesterday with dr ansar mahmood at kyznclinics. i had some focused shockwave treatment on my shoulder / lats, sis ems on my back and an ultrasounded guided injection to reduce pain in my shoulder and lubricate my shoulder joint and keep inflammation down even more and i can already feel a difference this morning with range of movement.

check in with patrick today, we are stepping things up in prep. usually on a day where i train chest + side delts like i do every monday we run higher kcals but today we will run lower kcals. i am excited to push on and i will post my full diet up for higher and lower carbs days for you all to see

So I have a high and Low day food plan which is as follows;

All food is raw weight

Meal 1:Higher kcals:30g whey isolate200g egg whites1 hole egg120g cream of rice raw1 banana—————-lower kcals:30g whey isolate200g egg whites1 hole egg75g oats50g bluberries

Meal 2:High kcals:200g chicken120g rice5g olive oil—————lower kcals:250g chicken150g sweet potato5g olive oil

Meal 3:High kcals:50g whey isolate120g cream of rice raw20g almond butter—————-lower kcals:250g chicken75g rice75g veggies10g olive oil

30min pre training:5g Creatine10g EAAs(NOTHING ON REST DAYS)

Intra training: 15g EAAs(NOTHING ON REST DAYS)

Post training:30g whey isolate10g glutamine(NOTHING ON REST DAYS)

After 30 MIN post training:High kcals:120g rice200g lean beef1 banana————-lower kcals75g rice on training days150g sweet potato on rest days300g white fish5g olive oil

MEAL 5:High kcals200g salmon300g sweet potato100g mixed saladTable spoon apple cedar vinegar10g macadamia nut oil—————lower kcals:300g white fish150g sweet potato100g mixed SaladApple cedar vinegar10g macadamia nut oil

Meal 6:High kcals50g whey isolate75g cream of rice30g macadamia nuts or almond butter————lower kcals300g egg whites2 hole eggs50g veggies2g omega 3

Water 6-7 litres a day.12g pink salt a day

How did you find the shockwave treatment Marc? Glad the treatment went well!

As I am trying to cleanly bulk – Whats the mindset of managing to eat all of that food? Is it, I have this goal and I have to accomplish it etc? How do you find your stomach copes?

[/quote]

Hi Damian

So I find the shockwave treatment works really well for me. I have focused shockwave not radial and this goes deeper into my muscles.

I’m cutting so this is not actually a lot of food for me, especially now following the lower calorie food days. My stomach is absolutely fine with the food, very flat.

My mindset is to be the very best version of me, so I’m very much results driven to bring my best whatever that takes[/quote]

Very inspirational, thanks Marc!

[/quote]
That’s ok, you’re absolutely welcome Damian