[Marc]

Morning all

Great sleep last night, could feel my body really needed a solid sleep. 91% sleep score, in bed for 8h27m and 8hours sleep so I’m very happy with that and average heart rate 57bpm so great data.

I can see more show dates have been released for the 2026 open men’s calendar and more shows added before the Olympia cut off date which I expected to be the case. I will have chat with Patrick about potential show dates as the goal for me is to qualify for next years 2026 Olympia so I want to make sure I give myself enough time to do so whilst still make the necessary improvements.

We have spoke already on potential dates but we also need to complete this health phase first before we switch directions for growing. My bloodwork is booked for the first week in January, so not long to wait now.

Today’s session will be upper, looking forward to getting after that.

[Marc]

I would add Calves into more training days, even when training your upper body.

Put them in at the start of your session that way you train them when you are fresh, and can give it the intensity needed to help drive the changes for them to grow.

I agree with the team though, train them over a variety of rep ranges, like 8-12, 12-15, different exercises to target different muscles in the calves, such as seated calf raise and standing calf raise and really focus on your form and execution even if that means lowering the weight to get a better mind to muscle contraction

[Marc]

Hi David

So I think this is potentially to separate topics, one being training and the other being your nutrition. Perhaps start a new thread for diet and keep this as training.

So from a training standpoint thanks for explaining what you have been doing / what your goals are moving forward with bringing up body parts.

You said over the years you have mostly done push pull legs, but not taken legs seriously. How many times a week were you training a week on this split? Have you followed a set training plan during this time, if set can you share this please

[Marc]

Rest day for me today. Usual routine for me, morning walk, client check ins, mobility work / vacuums and a few meetings too.

Check in with Patrick this morning hes really impressed with my body composition but also where my mobility is now too. He actually thinks some poses now are looking even better than show day which I agree with, so things are definitely heading in the right direction even with bodyweight coming up

[Marc]

I would also make sure you are including glutamine as this is also a great digestive aid

[Marc]

Upper session this morning, felt a little tired going into today’s session which I think is down to waking up earlier the last few days than normal. Session overall was ok, but again still during this Health phase I’m not going 100% as I know recovery is important here.

After training, I went with kerry to have a coffee, phones away and be in the moment which I think is important.

Some Christmas shopping also ticked off today, so much pretty sorted with that now and now I’m watching the Man U game at home (I am a Man U fan) it’s not looking great currently 2-1 Down to Aston Villa

[Marc]

I know you dont dicuss your drugs on here!

Just wondering if you take any peptides and if yes which ones do you take? Along with what time of day you take them?

Currently during this health phase only mots c in the morning and ghk-cu in the evening. I want to know how my body feels taking the least, then post bloodwork in a few weeks I will re-introduce / add in new ones

[Marc]

I find the same happens with me the deeper in prep. Aside from what the above replies say which I also agree with, try to bring your sleep time forward if possible especially if you do find you wake up earlier. If your day allows try to also get a short day time nap in

[Marc]

Hi guys

Bit of a double log here today as yesterday I didn’t get onto the site as I couldn’t access it. Check in sent to Patrick yesterday, he’s really happy with how I am looking almost 3 weeks post show. He posted up some pictures yesterday to IG that was from my fasted check in yesterday that’s also my page too if you wanted to see some shots.

I’m really happy also, feeling good physically and mentally.

Yesterday I had an online lesson with the focus around vacuums, breathwork and strengthening my transverse abdominals which will help my posing, training and also range of movement. This is something I will doing on a weekly basis and including it into my daily routine.

Some additional food added to my baseline plan on the back of this, shown below.

Pre-workout meal (raw weight)

150g chicken
150g rice (30g added)
100g apple sauce (added)
10g olive oil

Pre-training
20g performance fuel (added)

Intra workout
20g performance fuel (added)

[Marc]

Sorry for so many questions but last one is

Do you ever use a sauna? I know you do outside walks and your lifts you may sweat some! But just curious if you ever do saunas to get a good sweat and keep some water off plus if you believe it helps with recovery at all!

If I use a sauna it’s more so for a break from work / downtime with kerry. It’s not something I do weekly and sweating / keeping water off isn’t really something I am concerned about as I eat to my needs and not above that

[Marc]

Also I know you do 6 meals a day which of the 6 meals do you take your insure and digest pharma pro with?

Also how much caps of each do you take at once with those meals?

In – sure 3 caps – meal 1, meal 3 – 3 caps – meal 4 3 caps

Digest 1 cap – meal 1, meal 5 & 6

[Marc]

Hey Marc I saw Pats post on insta you are still very lean!

Just curious how much weight you are up now from your last show day?

Hi Nick

Show Day Japan my morning bodyweight was – 112.9kg

My last show Spain my morning bodyweight was – 110.3kg

This mornings bodyweight was – 114.7kg

[Marc]

Hi guys

Bit of a double log here today as yesterday I didn’t get onto the site as I couldn’t access it. Check in sent to Patrick yesterday, he’s really happy with how I am looking almost 3 weeks post show. He posted up some pictures yesterday to IG that was from my fasted check in yesterday that’s also my page too if you wanted to see some shots.

I’m really happy also, feeling good physically and mentally.

Yesterday I had an online lesson with the focus around vacuums, breathwork and strengthening my transverse abdominals which will help my posing, training and also range of movement. This is something I will doing on a weekly basis and including it into my daily routine.

Some additional food added to my baseline plan on the back of this, shown below.

Pre-workout meal (raw weight)

150g chicken
150g rice (30g added)
100g apple sauce (added)
10g olive oil

Pre-training
20g performance fuel (added)

Intra workout
20g performance fuel (added)

[Marc]

I fully agree with Clare, this is the approach I take but not add in carbs to replace the calories as you want to see progress continue in your diet. If you adding calories back in after taking beef out you won’t be moving forwards in your deficit

[Marc]

If you aren’t already eating these think about food sources which can help to reduce your blood pressures such as, garlic as it boosts nitric oxide production, helping blood vessels relax and widen, green veggies – kale, spinach high in potassium so it helps kidneys to remove any unwanted sodium, berries contain flavonoids that can help prevent hypertension. Aside that think about looking into ways to unwind and relax like meditation, reading a book, breathwork -there as some good apps out there.