[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

[Marc]

Nah, digestion seems fine. And I’ve put everything in Cronometer and it says I am covering all bases.

I might try to switch up to rice and see if I notice a difference in digestion or bloating and decide from there mby.

Thx for all the answers 🙏

hi bud, if it’s rice you want to try and add in, I personally find jasmine rice sits really well for myself from a digestion standpoint when calories are increasing

[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!!!

[Marc]

Those carb sources are ok. I’m guessing you enjoy these carb sources and they digest well for you.

Remember to get your micronutrients in within your carb sources – veggies and fruit to ensure you are getting enough vitamins and minerals each day within your meal plan

[Marc]

How do you guys pin the lat? Do you hold your arm overhead? isnt the lat “flexed” by then?

Lat is a really good one IMO, if you have someone you can get to help you that would be a good shout or you could try like how Sara said

[Marc]

Volume would be based on your overall physique, what needs more priority (volume) and what does not. But your arms a small muscle group so you can spread this out over the course of your training week. If you can give some more info on your training split that would help

[Marc]

Hi guys

FaceTime call with Patrick this morning, speaking through the plan / posing and check in too. He is very happy with where I am currently and we are on track for where I need to be right now.

I’m feeling really confident as each day I am seeing the visual changes in a very good way.

Today was my last training session, 30mins biceps, triceps, core and some more posing.

Rest of the day will locked in my zone. I’ve been very quiet this prep, not intentionally but I’m very much staying in my own lane and visualising what needs to be done each day before I step on stage.

[Marc]

As a matter of urgency before it gets any worse than what you have said, 100% go and get it checked by a physio and potentially get some scans done. Don’t try to push through and work around it

[Marc]

Back to my usual high day food for today. Yesterday’s food gave me some extra fullness, but the key is getting the right balance between condition and fullness and we are well on track for that. Slight pull back in sodium also today, 9g pink salt instead of 12g, /so 1.5g pink salt over my 6 meals of the day.

Heading to the gym now to train shoulders, pose and then sports massage. Feeling really good!

[Marc]

It’s beneficial to work your biceps in both the short and lengthened positions, this way you cover both areas so it would be something I would definitely include where it’s best for your training programme / volume

[Marc]

If this is your preferred training style I’d try to just block out the noise from the members and do what’s needed for you. The problem these days people are more concerned with what others are doing instead of what they are. Keep doing the do and get after it mate, don’t let them put you off or changed how you train!

[Marc]

Morning guys

Phone call with Patrick today upon wake after sending him fasted check in pics, which it has been like this since leading into this show.

He’s very happy with my condition and although we have not increased food from my previous high day food I have regained some fullness and condition has held so he’s really happy. Today we push on with slightly higher carbs as there is room to fill out but we won’t push food hard as it’s not needed with me but we will continue to monitor daily and multiple times throughout the day how my body changes.

I will train back today – again my session will be wrapped up within 30-45 mins

My food set up today with higher calories is outlined below;

ALL FOODS ARE INTENDED AS RAW WEIGHT

Meal 1:

Higher kcals:

30g whey isolate

200g egg whites

1 whole egg

120g cream of rice raw

1 banana

3 caps tbjp in-sure & 1 cap digest max

Meal 2:

High kcals:

200g chicken

120g rice

5g olive oil

Meal 3: pre workout meal

High kcals:

50g whey isolate

150g cream of rice raw

20g almond butter

30min pre training:

5g Creatine

10g EAAs

Intra training: 15g EAAs-750ml Gatorade or similar glucose isotonic drink

High kcals:

150g rice

200g chicken + 5g olive oil

1 banana

3 caps tbjp in-sure

MEAL 5:

High kcals

200g salmon

400g sweet potato

100g mixed salad

Table spoon apple cedar vinegar

10g macadamia nut oil

Meal 6:

High kcals

200g egg whites

2 whole eggs

120g oats

water intake high 6-7 litres

Pink Salt intake 12g Himalayan per day.

Awesome marc💪🏻 I see the diet and food options have changed some!

Just curious why some of the foods might have changed like having chicken instead of beef and having eggs/ oats instead of COR and whey? [/quote]
Eggs instead of whey as it’s a whole food

[Marc]

Morning guys

Phone call with Patrick today upon wake after sending him fasted check in pics, which it has been like this since leading into this show.

He’s very happy with my condition and although we have not increased food from my previous high day food I have regained some fullness and condition has held so he’s really happy. Today we push on with slightly higher carbs as there is room to fill out but we won’t push food hard as it’s not needed with me but we will continue to monitor daily and multiple times throughout the day how my body changes.

I will train back today – again my session will be wrapped up within 30-45 mins

My food set up today with higher calories is outlined below;

ALL FOODS ARE INTENDED AS RAW WEIGHT

Meal 1:

Higher kcals:

30g whey isolate

200g egg whites

1 whole egg

120g cream of rice raw

1 banana

3 caps tbjp in-sure & 1 cap digest max

Meal 2:

High kcals:

200g chicken

120g rice

5g olive oil

Meal 3: pre workout meal

High kcals:

50g whey isolate

150g cream of rice raw

20g almond butter

30min pre training:

5g Creatine

10g EAAs

Intra training: 15g EAAs-750ml Gatorade or similar glucose isotonic drink

High kcals:

150g rice

200g chicken + 5g olive oil

1 banana

3 caps tbjp in-sure

MEAL 5:

High kcals

200g salmon

400g sweet potato

100g mixed salad

Table spoon apple cedar vinegar

10g macadamia nut oil

Meal 6:

High kcals

200g egg whites

2 whole eggs

120g oats

water intake high 6-7 litres

Pink Salt intake 12g Himalayan per day.

Awesome marc💪🏻 I see the diet and food options have changed some!

Just curious why some of the foods might have changed like having chicken instead of beef and having eggs/ oats instead of COR and whey? [/quote]
Hi Nick

Lean beef mince is very hard to get out here, so this is why chicken and olive oil has been used.

Oats has always been in my diet, on a rest day (lower calorie day) for me it digests very well and the fibre intake helps my digestion. I can have cream of rice should I wish and Patrick did have it as cream of rice, but I asked about oats and he’s happy for me to have oats

[Marc]

Morning guys

Phone call with Patrick today upon wake after sending him fasted check in pics, which it has been like this since leading into this show.

He’s very happy with my condition and although we have not increased food from my previous high day food I have regained some fullness and condition has held so he’s really happy. Today we push on with slightly higher carbs as there is room to fill out but we won’t push food hard as it’s not needed with me but we will continue to monitor daily and multiple times throughout the day how my body changes.

I will train back today – again my session will be wrapped up within 30-45 mins

My food set up today with higher calories is outlined below;

ALL FOODS ARE INTENDED AS RAW WEIGHT

Meal 1:
Higher kcals:
30g whey isolate
200g egg whites
1 whole egg
120g cream of rice raw
1 banana
3 caps tbjp in-sure & 1 cap digest max

Meal 2:
High kcals:
200g chicken
120g rice
5g olive oil

Meal 3: pre workout meal
High kcals:
50g whey isolate
150g cream of rice raw
20g almond butter

30min pre training:
5g Creatine
10g EAAs

Intra training: 15g EAAs-750ml Gatorade or similar glucose isotonic drink

High kcals:
150g rice
200g chicken + 5g olive oil
1 banana
3 caps tbjp in-sure

MEAL 5:
High kcals
200g salmon
400g sweet potato
100g mixed salad
Table spoon apple cedar vinegar
10g macadamia nut oil

Meal 6:
High kcals
200g egg whites
2 whole eggs
120g oats

water intake high 6-7 litres
Pink Salt intake 12g Himalayan per day.

[Marc]

Got bloods done. Had a crp of 15 and was told there was nothing to worry about.

Should I trust the doc ?

Hi Martin

If you got bloodwork done and you were sick with a fever then this will flag up on your bloodwork, if you have previous bloodwork done when you weren’t ill you can compare readings. Aside from this I agree with the team rotate your sites, make sure your skin is clean and your injection wipes pre injections. I find after a warm shower skin is softer and then easier to inject also