[Marc]

Agree with all of the above. Pushing hard right into your show won’t help you. Ideally your timeline should be pre-set to have you ready 7-10days out before your show so you can back off output, increase food and cruise into the show feeling fresher. Pushing harder will be detrimental

[Marc]

Hi guys

Pull workout about to go down soon out here in Italy. Today as it’s a training day and wanting to fill me out some more, with the provisional plan to pull back on food from tomorrow onwards down to maintenance to really dry me out further my food set up today is as follows:

P248 C961 F48

Feeling in a really good place, resting, eating and doing only what’s necessary with constant communication with Kuba.

I’ve gone quiet on social media, not intentionally but this is how I find myself closer to show blocking out any outside noise and really focusing on what is required of me to bring my best.

[Marc]

Hi bud

I’m certainly not one to step on toes or add any confusion to what your prep is, but if I am being totally honest you have to communicate this with your coach.

It’s your prep and yes your coach is there to guide you and bring you in at your best, however I 100% agree with you as right now you should be backing off and getting your body fresh ahead of your show.

I think communication in a respectful way is the way to go here, sooner rather than later

[Marc]

Busy travel day for myself and Kerry today, as we travelled to Italy ahead of us both competing this weekend.

Check in pics sent to Kuba this morning from the airport toilets lol. He is very happy with my look, better again today than yesterday which is very exciting. I’ve never seen my physique look like this and it’s getting better each day.

Kuba said likely will add some more food onto my last two meals today based on my pics today once I get to the apartment and send pics over to him.

Today’s a rest day due to travel, steps already over 8k (airport / travel life) but initial food set up is below:

P255 C692 F52

[Marc]

Hi guys

So after yesterdays food set up of:

P259 C829 F50

I actually woke up 0.3kg lighter than the day before putting me at a new bodyweight low. This is the benefit of starting the peak process early, so adjustments can be made early without forcing food closer to the show which we won’t be doing.

My look however is very good, my skin is getting dryer by the day. Time to fill up harder today with food. Set up toddy is:

P240 C970 F51

I trained upper this morning, and even after my first meal only I can see what’s going go unfold once I’m full.

I’ll keep you guys posted tomorrow with what the plan will be, as it will be a rest day for me

[Marc]

Don’t sit on this, get some professional medical advice

[Marc]

I would drop tbjp athlete and IFBB Pro Haider a message as he lives in Dubai and gets his supplements shipped to him

[Marc]

Morning guys

After yesterday’s lower steps (just over 5k) slightly higher food for a rest day I work up with my lightest bodyweight on prep, dropping 1.2kg overnight, and new low weight by 0.3kg.

Provisional food plan set out yesterday was:

P289 C626 F49

But after today’s check in and visuals food has increased to

P259 C829 F50

… Kuba is very happy with today’s check in visuals, the plan to drop fatigued worked as it should have yesterday.

Today and in person lower session with Kuba at Ultraflex Derby and check in. I’m Very very excited for what I’m bringing!!

[Marc]

Hi Damian

It sounds like you have made some solid progress here with steadily increasing bodyweight and also measurements too.

I’d recommend if you take measurements be consistent with what day you take them and also take them fasted for most accurate results.

Your waist has not increased much at all so this leads me to think you are growing lean, so a big well done!!

[Marc]

I am in agreement with Clare having two rotations. This will give you additional training volume but also help you with training progressions in the log book not running the same plan multiple times over the week.

I’d think about adding in some:

Reverse pec deck or rear delt row
Rotate between lying leg curl and seated leg curl
Also some unilateral exercises such as
Single arm row / pulldown
Split splat / 45 degree leg press / walking lunges

[Marc]

Hi guys

Here we go! The hardwork to get into peak condition is complete. Today the peaking process started with the following food set up with calories / macros

P313 C409 F52 / 3356

My skin is getting thinner each day, and although I’m flat for me it’s not overly flat with how much my bodyweight has dropped on average this week (over 2kg). So we are in a perfect place to cruise into the show with each variable being managed so well.

I take my hat of to Kuba, his attention to detail and communication has been exceptional like always, even with him being deep in prep himself

[Marc]

hi guys, check in pics sent over to kuba today. he said this is the leanest and flattest i have been but the best he has seen me condition wise. post workout pics also sent to kuba and although i am very flat for me, there is still a nice pop to my physique so it is very exciting. today is still my baseline diet food, but 50g raw weight jasmine rice added to my last meal and steps kept low. tomorrow is a new day and i will update you on the plan of action moving forward from there. very excited and happy with my look

Well done fella! Top man!

[/quote]
Thank you mate

[Marc]

hi guys, check in pics sent over to kuba today. he said this is the leanest and flattest i have been but the best he has seen me condition wise. post workout pics also sent to kuba and although i am very flat for me, there is still a nice pop to my physique so it is very exciting. today is still my baseline diet food, but 50g raw weight jasmine rice added to my last meal and steps kept low. tomorrow is a new day and i will update you on the plan of action moving forward from there. very excited and happy with my look

[Marc]

this is normal bud, especially when food increases and its from good food sources. its a positive, be sure to spread your meals out evenly throughout the day to further aid digestion

[Marc]

I agree with the guys here with their comments.dont overthink the tempo, but more so quality reps whilst staying well braced and pushing to failure