[Marc]

Hey Marc does cardio and everything else look the same?

Also do you ever train abs or do vacuums fasted? If so what do you do for abs and how many sets?

Hi Nick

So cardio is 45 mins daily – either on cv or a fast paced walk outside, I listen to my body on what’s needed for that day.

Today I train quads I don’t normally do cardio this day, but today 20mins walk was added fasted

Post workout each day I do 10 mins stairmaster which flys by

Abs – each session either planks or deadbug, I take my pick which I want to do on the given day

Vacuums – I do a few rounds fasted daily [/quote]

Oh nice!

How many sets and for long do you do the planks and deadbugs for? Also do you on do normal front planks or do you do side planks as well? [/quote]
2 sets 45-60 front plank

2 sets Side planks 45

2 sets dead bugs AMRAP

[Marc]

2 sets 45-60 front plank
2 sets Side planks 45
2 sets dead bugs AMRAP

[Marc]

I am in full agreement with Jordan! Spend a little more money, up your dosage and you will get some incredible benefits from these healing peptides!

[Marc]

Morning guys

Visuals are looking really good, getting tighter by the day and the lower calorie food days are working well and fullness is still very much there

Today I don’t usually do fasted cardio or steps as I train quads, but today I did 20mins fast paced walk based on Patrick’s feedback to keep things ticking along.

Plan today is to train quads, glutes (abductor) and calves. I’m 50/50 which gym I will train at today at the moment, so based on where I train will determine what exercises I will do.

[Marc]

Hey Marc does cardio and everything else look the same?

Also do you ever train abs or do vacuums fasted? If so what do you do for abs and how many sets?

Hi Nick

So cardio is 45 mins daily – either on cv or a fast paced walk outside, I listen to my body on what’s needed for that day.

Today I train quads I don’t normally do cardio this day, but today 20mins walk was added fasted

Post workout each day I do 10 mins stairmaster which flys by

Abs – each session either planks or deadbug, I take my pick which I want to do on the given day

Vacuums – I do a few rounds fasted daily

[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

[Marc]

Sorry I’ve just re read your weight. That would probably be too high to start. Look to go around the 2000 to 2200 kcal Mark initially

Thank you Ryan. My current maintenance calories is 2638. Another question I have is how to implement cardio? Should I start with just coming down to maintenance calories and and create my deficit using cardio or should I go about doing it with food and use cardio as a tool as I get further into my diet?[/quote]

[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 isolate
200g egg whites
1 hole egg
120g cream of rice raw
1 banana
—————-
lower kcals:
30g whey isolate
200g egg whites
1 hole egg
75g oats
50g bluberries

Meal 2:
High kcals:
200g chicken
120g rice
5g olive oil
—————
lower kcals:
250g chicken
150g sweet potato
5g olive oil

Meal 3:
High kcals:
50g whey isolate
120g cream of rice raw
20g almond butter
—————-
lower kcals:
250g chicken
75g rice
75g veggies
10g olive oil

30min pre training:
5g Creatine
10g EAAs
(NOTHING ON REST DAYS)

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

Post training:
30g whey isolate
10g glutamine
(NOTHING ON REST DAYS)

After 30 MIN post training:
High kcals:
120g rice
200g lean beef
1 banana
————-
lower kcals
75g rice on training days
150g sweet potato on rest days
300g white fish
5g olive oil

MEAL 5:
High kcals
200g salmon
300g sweet potato
100g mixed salad
Table spoon apple cedar vinegar
10g macadamia nut oil
—————
lower kcals:
300g white fish
150g sweet potato
100g mixed Salad
Apple cedar vinegar
10g macadamia nut oil

Meal 6:
High kcals
50g whey isolate
75g cream of rice
30g macadamia nuts or almond butter
————
lower kcals
300g egg whites
2 hole eggs
50g veggies
2g omega 3

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

[Marc]

I’m in agreement with Sas. It sounds like rest is what you need, whether that’s a few days or a week, you should definitely work with your body and not against it. It sounds like you rushed back before to the gym, so this would have impacted your recovery.

I’d also think about possibly seeing a physio if after the rest days you are still feeling pain in your joints in case there is any specific you need to consider for yourself

[Marc]

Usual Sunday rest day for me. That means no training but two walks, 1 fasted for 45 Mins and 1 in the evening for 30mins (I don’t have a daily step goal).

Be a steady day, some food prep, client work, housework too. Shortly I will have an appointment with the surgeon who done my PRP injections on my shoulder a few weeks ago for some further treatments. I can definitely see an improvement with reduce pain and range of movement since my PRP almost 4 weeks ago so that’s very encouraging

[Marc]

Hi guys

Last session of my training week and it was a very good one. Hamstrings, focused leg session and i am very happy with numbers hit today.

Full session was;

Adductor x2
Lying leg curl x2
Smith RDL x2
Split squat x1
Leg ext x1
Seated ham curl x2
Abductor x3
Toe press x2

Check in pics were sent to Patrick this morning, another step forwards in condition 0.8kg weight drop overnight and sharper by the day. He’s very happy, changes are happening at a good rate!

[Marc]

I also used to train after 1 meal. Ultimately do what works best for your schedule but also your digestion / performance. If you are finding this is best for you then there is no harm in it. I also assume your food set up is based on your specific needs / goals so spreading food evenly and even having a higher carb post workout meal alongside protein is another great way to help your recovery.

[Marc]

Hi Damian

It’s not something i have encountered before. However, it sounds like you are taking all the necessary steps to get to the bottom of this which is the right course of action Especially getting a second opinion from a different consultation who may well be able to interpret your scans differently to your previous consultant and help to put a protocol in place specific for you.

Important to stress all that you have done so far and no further joy. It may mean get another scan done in case anything was missed

[Marc]

Great phone call today with Patrick! He’s happy with how my body is looking and from Monday we will go day by day food wise with stepping things up to get be razor sharp and as he says “add the polish”. Looking forward to the changes over the coming weeks.

Today I trained shoulder and triceps and the session went well, alongside me doing some shoulder mobility today and using my ultrasound machine on my shoulder to help keep down inflammation

[Marc]

Hey Marc idk if you have answered this but does Pat write out your exact sessions?

Or does he just say for example do 8 sets of back and 6 sets of biceps in this workout, and you just pick whatever exercises you like?

Hi Nick

We discuss exercises but I do exercises that I know work well for my body. He gives me a set number of sets / exercises per muscle group that he wants me to do, but again this can change day to day if he feels my body needs any changes when I check in with him daily