[Marc]

Hi guys

Big drop off in bodyweight overnight. 1.9kg down from yesterday and 1.5kg down from my previous lowest bodyweight before my diet break. Visuals sent over to Kuba today and he is very happy with my condition and look, it’s the best I’ve ever looked and I still have 3 weeks to go.

Surprisingly I’m not flat flat, even with such a big drop off so it’s exciting. But higher food day ordered and steps 5k for the day instead of 10k. I will sending over a check in tomorrow to see if any changes will be made to my plan tomorrow also.

My food for today is:

*Meal 1*
Cream of rice – 200g
Blueberries – 100g
Banana – 100g
Honey 20g
Whey protein – 25g
Dark chocolate – 20g
Nut butter – 10g

*Meal 2*
Jasmine rice (dry) – 200g
2 caramel rice cake
Honey 20g
Chicken breast (raw) – 125g
Pineapple – 50g

*Meal 3*
Jasmine rice (dry) – 200g
Chicken breast (raw) – 125g
Pineapple – 100g
2 caramel rice cakes

*Meal 4*
Whey protein – 30g
Cream of rice – 175g
Banana – 100g
20g honey 15g almond butter

*Meal 5*
Jasmine Rice 175g
Nut butter – 20g
Honey 20g
Banana 100g
Chicken breast (raw) – 125g

[Marc]

You said you have been running this for 10+ weeks…When was the last time you had a de-load or more than 2 days full rest?

[Marc]

0.5kg weight drop overnight and now 0.4kg off my lightest prep in prep before my diet break .’y body is responding very well since the food changes made on Tuesday.

Usual lower session to end my training week, ended up being a solo session close to home as it worked better for my routine today. Very good session

This afternoon client photoshoot for my online coaching clients. Epic day, really enjoyed seeing some of the team and i can’t wait for the pics to come back in from the photographer

[Marc]

Really good upper session this morning. Felt strong and this translated into my lifts. Even win the calories reduced earlier this week, it’s not affected anything and I’m looking Just as full and training performance is upholding.

Tomorrow is a small check in for me, so visuals sent over to Kuba for his input. I’ll update you guys tomorrow on this

[Marc]

Just arrange the meals accordingly to where your pre and post training meals are always the same no matter what order they are placed in

This would be my approach too, as your pre and post workout meals should always follow each other,

[Marc]

I’d also shoot for 1gram per pound of bodyweight from direct protein sources, for example chicken, whey isolate, lean mince etc

[Marc]

Are you asking this because you have low e2? If so how do you feel and what steps are you taking to combat this

[Marc]

Check in today with Kuba. Another step forwards visually Since my recent food changes on Tuesday and my bodyweight is trending downwards and fullness is holding well. 0.7kg weight drop overnight and today is a rest day so usual set up for me today; client work, 10k steps throughout the day. Sports massage, haircut and some admin bits. Feeling really good and excited to see the changes keep on rolling

[Marc]

yeah like muscle soreness from working out, so i should wait till its not sore to train again, feel like this ruins my fbeod, only recently ive had to take 2 rest days because my chest just cant seem to recover

Are you taking big jumps in progressions each week with your chest in terms of reps and weights? Outside your training what is your recovery steps, for example how is sleep time / quality, do you have sports massage treatments, are you on point with your nutrition?

[Marc]

Weds usual leg session ticked off. I didn’t do this session last week because I was on a de-load so it’s been two weeks since I did this session.

Very good session this morning, I actually filmed this one for my YouTube channel so look out for this one dropping in the coming days.

Full session today was;

Leg ext x3
Hip leg press x3
Lying leg curl x4
Toe press x2

3.5 weeks out and strength holding very well. Really does come down time mindset and leaving everything in the gym. A job well done again today

[Marc]

updates are in today from kuba for my mini check in today. training day 271 calories down and rest day 244 calories down as we push on to get legit peeled and i am very happy about this. visuals are in a great spot, but this year we bring a new level so needs must. to be honest i am processed driven, so this does not bother me these changes. very good push session this morning, hitting solid numbers across my entire workout

[Marc]

100% there is a benefit. for context training day vs rest day food plans, you will usually see higher carbs due to aiding training performance and output compared to lower carbs for a rest day. some people carb cycle high, medium and low days. the key is to find what will help your own process to reach your goals

[Marc]

Not yet to try it but I’ve had some clients who had felt very alert and focus has improved significantly. So much so they have it as part of the staple monthly supps

[Marc]

How long are you away for? Where is your mindset at around having some downtime away from training whilst away? When was the last time you had and extended period of rest days?

[Marc]

First session of my training week today. After last weeks 3 day training week of the back of my diet break / de-load it’s good to be back in my routine with my set training days. Today was a pull session for me, overall training performance was really good.

Small check in with Kuba tomorrow morning, after a conversation we had this morning I’m certain tomorrow will see some diet changes as we close in on the look we want to be bringing to the stage this year and I’m certainly ready to push on from here. Feeling good, motivated and determined to make these last 4 weeks until show number 1 count more than ever!