[Marc]

Agree with what the team have said here. If running regular bloodwork too you can check to see where your lipid markers are as that could also be a good reference point if fats needed to increase more too

[Marc]

Chocolate fudge or triple chocolate with a vanilla iso pro whey paste tastes very good to me. They are my go too flavours right now! Custard cream and maple syrup cor taste banging too!!!

[Marc]

I completely agree with what Clare has said in her reply, this common after the process you just described but also a clear sign you needed that deload and higher calories / lower output. Work on the basis of your weekly average weight, if you see huge drops over 1kg you can make the necessary adjustments from there

[Marc]

Getting back to full speed now, still not 100% but planning to get back to training tomorrow as I’m itching to train so hoping this extra day is enough for me

[Marc]

I’d say yes being the upper body up to match the lower . A split like this would maybe suit :

Delt and triceps

Back and biceps

Rest

Chest , triceps + extra delt top up

Legs (biceps at the start) and low volume legs

Rest

I second this, balancing out your physique will be epic

[Marc]

No training again for me today, still not feeling 100% and Patrick has said until my body is back to normal not to try and push through. Definitely frustrating as training was going well, but I need to work with my body here

[Marc]

Hey marc I saw you post your diet just wondering do you drink any shakes before or after your fasted walk?

Also do you take l carnitine or any peptides right now?

1 lemon squeezed with glutamine in the morning. No shakes, I eat my food. Bpc 157 and ghk-cu for healing purposes [/quote]

Gotcha I know some people like to drink Eaas before and after morning walks or cardio to get hydrated or prevent muscle breakdown! [/quote]
Sometimes yes this is the case, but not at present for me

[Marc]

This to me is wasting time and energy. If you are doing warm up sets / feeder sets you don’t need high reps and you want to get close to your working weight. Doing at 15-20 rep set tells me you would be no where near the maximum weight you would lift if you were doing a 8-10 rep in the following set

[Marc]

Unfortunately not felt 100% today, not sure if it’s this bug / flu that’s seems to be going around. Tried to shake it off and push through and train but it wasn’t the right call. Rest up, hopefully be good tomorrow

[Marc]

Hey marc I saw you post your diet just wondering do you drink any shakes before or after your fasted walk?

Also do you take l carnitine or any peptides right now?

1 lemon squeezed with glutamine in the morning. No shakes, I eat my food. Bpc 157 and ghk-cu for healing purposes

[Marc]

Environment is important but likewise so is your mindset. When you know what you want / have the steps in place on how to achieve that, then that’s what truly counts.

[Marc]

Bodyweight 119kg this morning. Fasted pics sent over to Patrick this morning and he’s very happy with my look. Today marks the start of moving from my health phase into a push up. I’m very excited for this as how I look now to me is wild so having the changes made today, I can’t wait to watch this unfold.

Morning steps remain at 30mins daily and following a 2 day on, 1 day off training split.

Food plan updates outlined below.

ALL FOOD ITEMS WEIGHT ARE INTENDED AS PRE-COOKED. RAW.
LOWER KCALS NUTRITION:

Lower kcals nutrition on rest days:

Meal 1:
30g whey isolate
200g egg whites
1 whole egg
120g oats
50g blueberries

Meal 2:
250g chicken
100g rice
50g veggies
5g olive oil

Meal 3:
250g chicken
100g rice
50g veggies
10g olive oil

Meal 4:
100g rice
250g lean beef
50g veggies
5g olive oil

Meal 5:
300g white fish
300g potato
100g mixed salad
Apple cedar vinegar
10g macadamia oil

Meal 6:
400g egg whites
1 whole egg
50g veggies

Higher kcals Nutrition on training days.

Meal 1:
200g egg whites
2 hole eggs
130g cream of rice
1 banana

Meal 2:
250g white fish or prawns or 200g chicken
120g rice
50g veggies
5g olive oil

Meal 3:
200g chicken or turkey
120g rice or 120g pasta
75g apple sauce
10g olive oil

45min pre training:
30g HBCD
20g whey isolate
5g creatine

Intra training: 15g EAAs

Post training:
30g whey isolate

15min later:
50grice cakes
50g jam
20g whey isolate

After 30/45min post training meal,eat:
Meal 4:
120g cream of rice
200g low fat beef
1 banana
10g olive oil

Meal 5:
200g salmon
120g rice or 400g potatoes
100g salad
Table spoon apple cedar vinegar

Meal 6:
300g egg whites
1 hole egg
100g whole wheat toast
30g macadamia nuts

[Marc]

Another really good training session today – upper. Feel like I’m progressing well with my training and refining things where needed too. Videos from yesterday’s session and today’s session sent over to be reviewed ahead of a catch up call tomorrow.

[Marc]

Hey Marc just curious when you do your 30 min walk how many miles do you normally end up at? Or what incline and speed do you set the treadmill at?

Also has anything else changed to diet and cardio regiment yet? When do you plan to start the official off season?

Hi Nick

When I do my morning walk I honestly don’t look at how many miles it is or even look at steps. I know how long my route takes me and I just walk. If on the treadmill again I don’t focus on numbers, headphones in a walk keeping to a pace to what it would be like if I was outside

Diet is the same, steps (cardio) as above. My body is responsive with what I am doing currently and since post show so the work has already started [/quote]

Gotcha! Do you normally just at pace where you break a sweat during the walk or are you really trying not to cause fatigue or stress?

How many steps total do you normally get throughout the day like do you go for walks after meals throughout the day as well? [/quote]
It’s not cardio it’s steps so the intention isn’t to be doing this like it’s cardio, it’s more general movement.

Somewhere around 10k each day, but that’s from my general day to day movement and no I’m not doing direct walks after meals, but let’s say 4k steps is from my morning walk this gives you an idea of how active I am day to day

[Marc]

Pics haven’t posted bud. To give pointers based on pictures is not the way to go, especially as it’s just a snapshot. I would highly recommend working with a posing coach as there is so much more to posing – contracting muscles, transitions within poses, stage presence etc