[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

[Marc]

hi marc, do u track yr steps using a watch or yr mobile phone ?

Hi Henry I track my steps with my oura ring

[Marc]

Hi guys

Usual Thurs rest day for me, so sports massage treatment and it was a really good one.

Usual rest day food today, but steps reduced to minimum. Had a good chat with Kuba today with the direction we will take as the peaking processed started from today with reducing steps down.

I’ll keep you guys updated on the coming days on the changes, but I’m very excited that’s for sure

[Marc]

I think you should be able to have open discussions with your coach without fear of them making a decision for you. After all it’s your body! However, I’m in agreement with Allison and her comments 100%

[Marc]

Here we go!! A big weight drop overnight by 1.5kg. My body has been very responsive from minimal changes.

Today’s check in with Kuba he’s very happy. On the flat side for me (but there’s still pop to my physique) but it’s now time to switch direction and standing bringing me in for Italy next week Sunday.

Steps reduced from 8k to 5k today. An extra 200g of carbs going in today over 3 meals between cream of rice and jasmine rice. My body feels the drop today, but I had another great leg session with Strength holding well so it’s very excited.

So much dryer, skin get thinner I’m in the perfect spot right now

[Marc]

Hi guys

New prep low today, bodyweight down 0.7kg overnight. Visuals sent over to Kuba, no changes to my plan other than steps down to 8k from 10k today.

Huge step forwards with condition and no changes at all to my fullness so this is very very exciting.

Push session today and a great session it was. Less than 2 weeks out from Italy and my training performance is in such a great spot, full credit to my coach Kuba for managing all areas of my prep so so well

[Marc]

I’m in full agreement with Jordan, a solid start point would be the tbjp must 5 bundle (stack) would see you cover all areas as a minimum

[Marc]

Have you had any bloodwork done? Bloodwork would be a good reference point as to if t3 is needed. As for twice a day, if each tablet is 25mcg then that would be excessive 50mcg a day. But again, bloodwork is important here

[Marc]

Really good pull session this morning to start my training week. I trained at a different gym with my training partner today due to our usual gym opening later due to bank holiday (crazy the gym doesn’t still open the usual time).

Anyway, had a very good pull session! Today’s session was filmed for my YouTube channel so keep your eyes peeled for that over the next week.

Check in pics / video sent over to Kuba fasted, 90 mins after meal 1 and also post workout. Second day in a row this is my joint lowest bodyweight on prep and continue to take steps forwards in condition. Today is the best I have looked and Kuba said the same thing. Either way the work continues. I want more, but as always following the plan down to every last detail set out by Kuba.

[Marc]

I 100% agree with all the replies from the team on this!!

[Marc]

It depends how you are working out your nutrition,

For example do you count only direct sources from other foods such as;

Protein – chicken, egg whites, whey iso
Carbs – cream of rice, rice, cereal
Fats – almond butter, avocado

… whatever method you choose whether that’s counting direct sources only or counting overall macros such as oats as a carb source but also fats present then stick with your method

Personally I count overall calories from all food sources, but ensure I am getting enough direct sources of macros from protein, carbs and fats

[Marc]

Hi guys

So today kerry surprised me with a spa day for my Birthday along with a treatment. It was a very nice day and much needed downtime / quality time with her.

Check in this AM with Kuba and we are well on track for where I need to be today at 2 weeks out today from Italy pro show

[Marc]

Hi Marc, what does your shoulder training look like at the moment? Are you doing any direct shoulder pressing?

Hi mate, for shoulders I do cable lateral raises and seated rear delt rows. I haven’t shoulder pressed in over 3 years now, but I find from what I am doing is more than enough to maintain my delts

[Marc]

I agree with all the comments from the team. To add I’d aim to have at least 500-600g minimum between fruit and vegetables across the day to ensure you are getting enough vitamins and minerals