[Marc]

Hi bud, I agree with what the team has said. I’d also add try to focus on one goal for now. If you are carrying more bodyfat than you would want focus on fat loss / dieting alongside steps and cardio. If you are starting from a lean set point then focus on building quality muscle over a period of time and being patient with doing so

[Marc]

Hi guys rest day for me today and also tomorrow. Due to the treatment I had I my shoulder and to aid recovery after a 1kg drop overnight (after a high day of food) plan is to rest up and other high day today.

Condition is getting sharper daily and Patrick continues to monitor closely how my body is adapting and changing.

I will be dropping my latest YouTube video in the coming days that explains / shows what treatments I had done on my shoulder.

I have my youngest daughter today, so some quality time will be spent with her which I’m looking forward too

[Marc]

Hi Nick

Thank you bud. Sounds like you got on working with him well if you plan to go back to him.

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]

deffo try a more neutral flavour if you dont like some of the flavours. you cant go wrong with maple syrup or chocolate fudge / triple chocolate. add iso pro protein mix well and if calories allow some berries, dark chocolate or almond butter and the taste is epic! best results you a whisk to get it really fine!!

[Marc]

busy day today but a good one. bloodwork done this morning along with an immune system iv drip, especially as i have been unwell recently, very much needed ahead of me travelling to las vegas next week to support kerry competing at the olympia. todays training session was hamstrings, quads – 1 exercise, glutes and calves. i am now working with patrick tuor, so a different way of training to what i was doing before but i am really enjoying it. its working well for my routine currently especially with going from 5 to 6 meals timing wise my sessions are shorter but just as effective as before

[Marc]

When running either training split (as I’m assuming from this reply you’ve done both) which one gave you the greatest amount of progress / enjoyed the most? If you have still not recovered from surgery you have to mindful that you should also give yourself time. Rome wasn’t built in a day, but consistency will help here and especially sticking to on training split and not chopping and changing

[Marc]

Hi guys

In for a back and biceps session today. Nothing crazy in terms of weights as I’ve not long had treatment on my shoulder on Monday so I have to train smart as my shoulder is healing currently.

I’ve got my hands on the new tbjp clothing, it’s so sick!! If you haven’t seen it already head over to the website and get involved whilst stock lasts!!

[Marc]

I agree fully with all of the teams comments here. You want to be progressing and that will only come from correct form, training intensity and progressive overload

[Marc]

Rest day for me today. Morning steps ticked off then straight into my client work / food prep / haircut / food shop. Shoulder is easing from the treatments I had on Monday, but the initial pain is part of the healing process. A few bits left to do client work wise today and some more steps, but plan to get my recovery boots on early and chill later tonight

[Marc]

i think this is very much based on your individual needs, which generally a physio would put together for you that is specific to you. sometimes mobility work might not even be needed, but more so prep work of exercises or movements which will get you ready / prepped for your training session itself

[Marc]

hi guys

training session today was quads and 10 mins cardio at the end of my session. i had a very good session, i am now training solo due to some recent changes. aside from training, very productive day with client work and a few tasks i needed to get done. my shoulder has felt pretty sore from the treatments i had on it yesterday, but this is part of the healing process and lasts generally 1-2 days. off to bed now, tomorrow is a rest day but plenty to get through which i like keeping busy

[Marc]

Finally back in the gym today after not training since the day before I last competed so 8 days ago due to illness. I’m still not 100% but better than I was, so got in and got after it and had a good session.

Currently en route home, I went do have various treatments done today to help me shoulder and overall recovery… I won’t say much more on that for now, but check out my next YouTube video that will drop soon

[Marc]

I have and use a cpap machine. If you genuinely have sleep apnea then it is 100% beneficial, like the team have said, I’d deffo get a sleep study done first

[Marc]

Hi guys, so I ventured out of the house today. Probably not the best move but I wanted to go show support to my training partner as I likely won’t see any other of his comps this year due to being with kerry at her show in Las Vegas. But anyway, glad I went, he won his bodybuilding class today at the 2bros pro show and held his own in the overall.

Kerry is competing today in America. They are 8 hours behind and although it’s going to be late here in the uk, I just can’t not watch her compete so it will be a late night for me, but I will be sure to sleep in

[Marc]

Well done on both your shows. Looked fantastic. Will we see you on stage again this year mate?

Thank you mate, really appreciate that. I’m unsure at this stage, I’ve been unwell the Germany show, today was the first time I left the house and that was a big ask. I will see how my body feels and go from there.