[Marc]

Morning guys

Phone call with Patrick today upon wake after sending him fasted check in pics, which it has been like this since leading into this show.

He’s very happy with my condition and although we have not increased food from my previous high day food I have regained some fullness and condition has held so he’s really happy. Today we push on with slightly higher carbs as there is room to fill out but we won’t push food hard as it’s not needed with me but we will continue to monitor daily and multiple times throughout the day how my body changes.

I will train back today – again my session will be wrapped up within 30-45 mins

My food set up today with higher calories is outlined below;

ALL FOODS ARE INTENDED AS RAW WEIGHT

Meal 1:

Higher kcals:

30g whey isolate

200g egg whites

1 whole egg

120g cream of rice raw

1 banana

3 caps tbjp in-sure & 1 cap digest max

Meal 2:

High kcals:

200g chicken

120g rice

5g olive oil

Meal 3: pre workout meal

High kcals:

50g whey isolate

150g cream of rice raw

20g almond butter

30min pre training:

5g Creatine

10g EAAs

Intra training: 15g EAAs-750ml Gatorade or similar glucose isotonic drink

High kcals:

150g rice

200g chicken + 5g olive oil

1 banana

3 caps tbjp in-sure

MEAL 5:

High kcals

200g salmon

400g sweet potato

100g mixed salad

Table spoon apple cedar vinegar

10g macadamia nut oil

Meal 6:

High kcals

200g egg whites

2 whole eggs

120g oats

water intake high 6-7 litres

Pink Salt intake 12g Himalayan per day.

Awesome marc💪🏻 I see the diet and food options have changed some!

Just curious why some of the foods might have changed like having chicken instead of beef and having eggs/ oats instead of COR and whey? [/quote]
Hi Nick

Lean beef mince is very hard to get out here, so this is why chicken and olive oil has been used.

Oats has always been in my diet, on a rest day (lower calorie day) for me it digests very well and the fibre intake helps my digestion. I can have cream of rice should I wish and Patrick did have it as cream of rice, but I asked about oats and he’s happy for me to have oats

[Marc]

Morning guys

Phone call with Patrick today upon wake after sending him fasted check in pics, which it has been like this since leading into this show.

He’s very happy with my condition and although we have not increased food from my previous high day food I have regained some fullness and condition has held so he’s really happy. Today we push on with slightly higher carbs as there is room to fill out but we won’t push food hard as it’s not needed with me but we will continue to monitor daily and multiple times throughout the day how my body changes.

I will train back today – again my session will be wrapped up within 30-45 mins

My food set up today with higher calories is outlined below;

ALL FOODS ARE INTENDED AS RAW WEIGHT

Meal 1:
Higher kcals:
30g whey isolate
200g egg whites
1 whole egg
120g cream of rice raw
1 banana
3 caps tbjp in-sure & 1 cap digest max

Meal 2:
High kcals:
200g chicken
120g rice
5g olive oil

Meal 3: pre workout meal
High kcals:
50g whey isolate
150g cream of rice raw
20g almond butter

30min pre training:
5g Creatine
10g EAAs

Intra training: 15g EAAs-750ml Gatorade or similar glucose isotonic drink

High kcals:
150g rice
200g chicken + 5g olive oil
1 banana
3 caps tbjp in-sure

MEAL 5:
High kcals
200g salmon
400g sweet potato
100g mixed salad
Table spoon apple cedar vinegar
10g macadamia nut oil

Meal 6:
High kcals
200g egg whites
2 whole eggs
120g oats

water intake high 6-7 litres
Pink Salt intake 12g Himalayan per day.

[Marc]

Got bloods done. Had a crp of 15 and was told there was nothing to worry about.

Should I trust the doc ?

Hi Martin

If you got bloodwork done and you were sick with a fever then this will flag up on your bloodwork, if you have previous bloodwork done when you weren’t ill you can compare readings. Aside from this I agree with the team rotate your sites, make sure your skin is clean and your injection wipes pre injections. I find after a warm shower skin is softer and then easier to inject also

[Marc]

Another training session in the bag today. Headed to a golds gym close to wear me and kerry are staying. You aren’t allowed to record your training in that gym, so no sets were filmed today, which was quite nice to get in and get on but it would have been cool to get some content so you guys could see the good pieces of kit they had.

Anyway I trained chest today;

Pec deck x2
Low incline smith press x2
Hammer strength flat press x2
High incline cable cable x2
Triceps dips (leaning forwards) x2

I spoke with Patrick on the phone first thing when I woke up today after sending him check in pics. The water from travel has pretty much all gone now and he said today is the best I’ve looked and this is with me still adjusting to time zone and still on the flat side. I will check in with him again in a few hours time, but as it stands today is a high calorie day from my food plan.

[Marc]

must try the A5 Kobe beef. Melts in your mouth!

Oh really! Is this a lean beef? I’m interested now lol[/quote]

Not lean, it is extremely high in fat marbling, which is what gives it its characteristic buttery, melt-in-your-mouth texture and rich flavor

[/quote]
Argh ok, perhaps something post show to try then! Thanks for letting me know

[Marc]

I agree with Hilly here. If you haven’t been in a structure diet / routine with training, steps and cardio then going in at your maintenance calorie alongside increasing your output from steps and cardio will get things moving nicely from here

Monitor how your body changes from here and when progress stalls you can then add in a training day and rest day meal plan, with lower carbs on a rest day as you won’t need that extra fuel from carbs to help you with training

[Marc]

I agree with all of the comments above. I personally don’t really have fizzy drinks, I tend to lean into black coffee or a pump pre workout

I would say though aside from the energy drink, try to always prioritise rest and recovery alongside a balanced nutrition diet to give you the energy you need day to day. But overall no, 1 zero calorie energy drink is not bad

[Marc]

Second day in Japan and high calorie day followed like yesterday. Not pushed food up yet as from the travel Body held a little bit of water which is almost fully gone now, which is one of the reasons why travelling early was key here.

Training session today was hamstrings, glutes and calves and it was a good one, nothing to failure and session was wrapped up within 45 mins,

Full session was

Adductor x1
Lying leg curl x2
DB RDL x1
Seated leg curl x2
Abductor x2
Toe press x2

Also got in a Thai massage this evening which was really good

[Marc]

must try the A5 Kobe beef. Melts in your mouth!

Oh really! Is this a lean beef? I’m interested now lol

[Marc]

I personally boil the kettle and the water straight away once it’s boiled, then use an electric blend and my cor and whey together so there are no lumps. Sometimes though I don’t add the whey protein and make that into a paste and that on top of any toppings I might have whether that’s Fruit, dark chocolate or nut butter. Add a bit of pink salt and cinnamon and it tastes amazing!!

[Marc]

I agree with the team not heavy ab work. Exercises I personally find good for abs / core are planks, side planks and dead bugs

[Marc]

Hi Damian

Thank you for the insight, I really do appreciate that. Kerry has been to Japan twice before to be fair.

All of what you suggested sounds really good, when on prep other than eat, sleep and train

[Marc]

Morning guys

Very long day to Japan, but me and Kerry arrived late last night. Bodyweight is pretty much the same as when I left the uk, with only holding a little water from the flight.

Check in with Patrick this morning, he wanted a short walk this morning to get the body moving ( I do enjoy this starting my day) then to follow higher calories food set up from my plan and also to train quads and glutes today.

Me and kerry have just done a good shop. It’s so different out here all the food seems to come in very small packets compared to what you can buy in the uk.

Despite a long day of travelling i am feeling ok and ready for the week ahead!

Hey Marc,

Used to live in Japan, theres tonnes to see if you & Kerry have not been there before: Akihabara (Geeky tech stuff), Shibuya (Fashion + Famous crosswalk), Tokyo Tower and lastly Ginza for abit of posh shopping / gifts!

On the bodybuilding side of things – Enjoy it and have a great time! If you do have a day free post show – try to get the train to Kyoto (amazing and chilled out).

[/quote]
Hi Damian

Thank you for the insight, I really do appreciate that. Kerry has been to Japan twice before to be fair.

All of what you suggested sounds really good, when on prep other than eat, sleep and train and client work in between, it doesn’t leave time to do much else as having the body rested is priority. It’s a shame really especially travelling so far and not really experiencing the culture as such but it comes with the territory of what we do

[Marc]

Hi mark your updates have seen a noticeable change , fuller , drier , harder and leaner …

Since working with Patrick what would you say the main changes / differences are with how your physique has progressed dramatically

Hi Kano

Thank you for your kind comments I really do appreciate that.

I would say it’s been a combination of things and not one aspect alone; diet, cardio / steps, training style, supplementation. All areas have really helped to push me with the updates you are currently seeing

[Marc]

Morning guys

Very long day to Japan, but me and Kerry arrived late last night. Bodyweight is pretty much the same as when I left the uk, with only holding a little water from the flight.

Check in with Patrick this morning, he wanted a short walk this morning to get the body moving ( I do enjoy this starting my day) then to follow higher calories food set up from my plan and also to train quads and glutes today.

Me and kerry have just done a good shop. It’s so different out here all the food seems to come in very small packets compared to what you can buy in the uk.

Despite a long day of travelling i am feeling ok and ready for the week ahead!