[Marc]

Morning all

Today will be the last day on Lower kcals for me. Patrick has said we are exactly where we need to be right now. We both agree although I am flat, this is part of the process before the increase in food / carbs starts tomorrow. We know we don’t need much to fill me out so there was no need to rush the process.

Yesterdays back session was good, trained at a gym called on air fitness Marseille, nice set up at that gym there.

I will train again after 3 meals today and today’s session will be chest and again 1-2 reps in reserve.

Likely today my session will be;

Pec deck x2
Low incline smith press x2
Flat chest press x2
Incline bench cable fly x2
Dips – chest focused x2

[Marc]

I agree with the guys here. I have ran all 3 together in a fat loss phase and seen some epic changes with both fat loss and overall energy levels too

[Marc]

Hi guys

Bodyweight the same as yesterday upon wake, 119kg on the dot. Short morning walk outside to start my day which was nice in this beautiful weather over here in Marseille.

No more cardio now, training today will be back. Just en route to the gym now. No crazy training this week holding back 1-2 reps in reserve and likely 5 exercises 2 sets. I will see what kit the gym has and go from there!

[Marc]

I agree with all of the teams comments here. The advice Allison has given also it top notch.

To add, what I would also say if you aren’t already practice without socks on or any footwear. Get used to what it feels with posing barefoot.

All the best for your show, keep us posted

[Marc]

Travel day today, leaving from the uk with kerry to head out to France, ahead of us both competing next weekend. Currently sat on the plane about to take off.

New prep low this morning, 0.4kg down from previous prep lows. 119kg bang on today and for sure my best look so far on prep and Patrick also echos this. Exciting as still running lower kcals for now and will get sharper throughout the week for sure.

[Marc]

Agree with the guys here this will be a good amount and one dose will be fine here

[Marc]

Last leg session in the bag ahead of competing a week today in France. Really good session, training performance has held up really well and I’m very happy with this.

Full session today was;

Lying leg curl x2
Leg ext x2
Hip leg press x2
Db RDL x1
Adductor x1
Abductor x3
Seated calf raise x2

Posing rounds to finish.

Full speed ahead today getting sorted as me and kerry travel to France tomorrow.

Patrick is very happy with where I am right now, we are on track

[Marc]

To add here, not sure if you are running a training day and rest day food plan, but that’s another way to bring him in some more with lower carbs on a rest day. Expenditure wise on a rest day you could bump cardio up as it won’t affect training should you need to increase his output

[Marc]

Hi all

Lower kcals today for my upper workout number 2. Slight reduction in carbs 50g performance fuel removed from today 20g pre workout and 30g post workout. Everything else stays the same with lower kcals set up.

Upper session today was a good one, a little flatter not much of a pump but comes with the territory at this point.

Full session was;

Chest supported t-bar row x2
Single arm pulldown x2
Rear delt row x2
Side delt lat raise x3
D handle triceps pushdown x3
Single arm cable bicep curl x3
Abductor x3

Posing rounds and 6mins stairmaster to finish off today as normal

[Marc]

I agree with the guys here shouldn’t really be an issue if taking in your travel bag that’s checked in. Vial should be fine, could always place it in a freezer bag and then wrap it in your socks that you will taking and a few slin pins for whilst out there

[Marc]

Rest day for me today. Sports massage and posing, both really good. Without a doubt the best poses have looked very balanced and it’s exciting. Back in with lower kcals today, just after the small bump in food yesterday so much more pop to my physique and again as me and Patrick has spoken about it doesn’t take much to fill my physique so we will play to my strengths here heading into peak week with doing nothing drastic

[Marc]

I agree with the comments in reversing and going into maintenance prior to holiday. It sounds like you are pretty lean so using this period before holiday will help to put you in a place where food focus isn’t so high and you won’t undo all the work you have done in your dieting phase. Use your holiday to make sensible food choices, get fresher and then when you return that’s when you can start to really maximise your next push up phase as adherence will be a lot more manageable and consistent

[Marc]

Another day in prep, and today marked my joint lowest bodyweight on prep 119.4kg. Sharper again today albeit a little flatter but I’m exactly where I need to be right now. Slight bump in food today higher kcaks meals 1-3 and lower kcals meals 4-6 for legs today.

Really good leg session went down today;

Lying leg curl x2
Leg ext x2
Hip leg press x2
Db RDL x1
Adductor x1
Abductor x3
Seated calf raise x2

Posing rounds post workout which I was really happy with, the more I posed the harder I get which is normal for me

[Marc]

I personally would prefer whole foods in this case as it is more filling. Second choice with would iso pro whey

[Marc]

Hi guys

Sharper again today. Bodyweight this morning fasted was 119.9kg, posterior chain get sharper by the day and well on track.

Lower kcals today also – 6 day in a row and it’s good as I’m not losing any fullness all things considered.

Trained back and biceps today, strong session for where I am currently in prep, so I’ll take that and Patrick was really happy with post workout posing videos.

Kerry is finally home, it’s been soooo long great to see her and have her home 🙂