[Marc]

happy bday Marc !

Thank you Henry

[Marc]

Hi Domingo

Great work with the 8 weeks health phase.

I’ve been able to look at two pictures out of three. Was the third picture of your back?

From the front you look in a good spot, but I’d be keen to see what your back looks like also to give a clearer answer on the next steps

[Marc]

Sleep will

Take a hit no matrrr what when leaner , DSIP doesn’t do much for 99% of people

Look at improving your night time routine , increase magnesium and pre bed supps / routine has to be on point – no phone use pre bed

thanks for the answer guys. so it will be better for you to add GABA and melatonin to the evening supplementation?[/quote]
Those supplements could be of benefit. Dream sleep would be a good sleep to add to your sleep stack as the profile contains 8 different ingredients which saves you buying multiple different supplements. I would also work on a pre bed routine – set last meal times, what time you stop using your phone, black out curtains etc

[Marc]

Training week kicked off with push today. Training performance was down a little mainly due to my shoulder feeling a little sore, I definitely missed my sports massage last week. Didn’t try to match numbers from last week, today was about getting a good session in without my shoulder feeling inflamed and I definitely managed to do that.

Full session today was;

Pec deck x3
Incline pin loaded chest press x2
Neutral grip chest press x2
Seated triceps dips x2
Single arm cable lat raise x2 + rs 1 extra set
Single arm cross body triceps ext x3

[Marc]

My thoughts are based on what Kuba and kerry has said also. I’d want to try a process of elimination, perhaps get him to write a food diary or make a note of any digestive concerns after any meals / or drinks. Also dive deeper what’s his bowel movements like throughout the day. Is he adding any spices or sauces to meals etc. basically any food or drink being consumed outside of the above plan, ask for info

[Marc]

Another year older, it’s my birthday today blessed to see another year. Kerry organised a surprise bday meal last night with my close friends which was really nice. Then today she surprised me again with a day spa not too far from home, super chilled and much appreciated. En route back home now, early night pending.

[Marc]

Quick update: It was a little bit of a struggle, but I managed to stabilize my calorie intake and weight for about 2 weeks now. Will stay here a bit longer to further reduce the probability of relapsing and then assess if I am going up or down with my food intake based on body composition.

Thanks for the update bud and well done. You are taking the right steps to hold here a little longer. Mentally being able to break this cycle is a huge win and positive. The next step for you should be the one that’s most sustainable as that will bring the greater reward both physically and mentally

[Marc]

Leg session solo close to home. With having weds as a rest day from legs, today I would have done hamstrings biased legs and back, so instead as my main leg session this week I did full legs and not back.

Decent session today, 4 sessions completed this week instead of 5.

Next week plan is to get back to 5 sessions a week.

Full session today was;

Standing calf raise x2
Seated leg curl x3
Leg ext x3
Hip leg press x2
Single leg 45 degree leg press x2

[Marc]

On your pictures ? The pictures top is previous ???

Cause mate if in the bottom pictures is now; you look better and improved !

Thats the thing, top is now, bottom is 7months ago. Both exact same weight at 237lbs and really similar gear protocol. Only change is gear source and now im 2 weeks into mini cut since i went up to 250lbs [/quote]
I’ve seen your pics, the plan from here get gear switched over try not to dwell on what’s happened. Put it down to experience, get this cut wrapped up and then pay even closer attention when you push back up to make it more productive than your previous bulk

[Marc]

Solo session today, closer to home due to a change in my schedule for today. I trained after 2 meals instead of my usual 1 meal.

Session was ok, definitely missed the nautilus pin loaded chest press at the usual gym I hit this session at, but overall can’t complain. 10 mins interval on the air bike completed also today post workout to round off the 2 sessions a week I am doing currently.

Full session today is below;

Pec deck x3
Seated pin loaded chest press (overhand grip) x3
Low incline smith chest press x2
Single arm cuffed lat raise x2 + 1 extra set Right side
Z-bar pushdown superset db hammer curl x2
Single arm over the shoulder triceps ext superset
single arm cable bicep curl x2 + 1 extra set Right side

[Marc]

Sorry to read this bud. I agree with both of the comments above. I’d also look at other variables too, like training volume / frequency / split, did your food sources change significantly or was is simply eating above your needs, what was your output then vs now, any extras used such as peptides.

I can’t see your pics as they haven’t uploaded, perhaps drop a link so we can see them but i would look at the overall picture. It’s crap, but it can be rectified.

What’s in your power / control to help you get back to your previous. Gear especially, go back to what you know works

[Marc]

Standard Thursday rest day for me. Sleep was better last night and for sure I could have slept longer so goes to show the rest day yesterday and was needed.

Client check ins / set ups, haircut, stomach vacuums and steps the main things getting done today. Also went to see my daughter as it was her gcse results days from her exams and she’s passed and got what she’s needed for next steps with college, very proud parent.

Oh and I had a delivery of 6 flavours of the limited edition performance protein which is sold out, lol honestly the best tasting protein ever!!

[Marc]

Hi Kovacs

Thanks for the info. Pics haven’t uploaded can you attach a link or send over on instagram.

Is it possible to post up fasted pics as this will give the best indication of how you are truly looking before food and drink.

Out of interest, what new food addition is causing you to hold water / why the change?

[Marc]

Taken today as a rest day, it should have been legs today quad dominant but my sleep was trash for some reason. I’ll drop down to 4 days training this week with 1 leg session instead of 2 and keep tomorrow as a normal rest day.

Client work ticked off this morning. The rest of my day is being spent with my youngest daughter and kerry, perhaps a trip to the cinema – will see what my daughter wants to do 🙂

[Marc]

Agree with both of the comments above.