[Marc]

Usual Wednesday midweek rest day for me. Up and out early this morning to get my fasted 30mins walk in, followed by client check ins and my Pics sent over to Patrick. He’s happy with condition, said I am on the flat side but not flat flat so today’s food set up is high calories meals 1-3 and lower calories meal 4-6.

I also had a Hyaluronic acid injection into my shoulder joint today which will help with lubricating my shoulder joint, support cartilage health, improve range of movement, reduce inflammation and also has antioxidant effects to name just a few benefits. This is the second time I’ve had the done and I was very impressed with the results after the first time I had it done

[Marc]

Do you think that i do too much volume for my shoulder?
I do:
Tuesday 8 sets chest ,2 front, 3 lateral ,2 rear
Thru 10 sets back 3 rear delt
Fri 6 set lateral ,6/6 arms
Sat 6 set should 6 chest
Sun 10set leg, 3/3 arms

It does look like you have a lot of training volume here. If you are training to failure, are you actually recovering between sessions. My personal opinion would be what Jordan had initially suggested, remember you need a balanced physique and more sets doesn’t mean more gains / progress if you aren’t taking your sets to true failure and recovering well

[Marc]

Evening guys

My best look of prep so far today was Patrick’s feedback and I have to agree. My thin is getting thinner and it’s putting me in the perfect position for when peaking will start. Today was another full higher calorie day.

My legs session today was quad focused and here is what I done;

Adductor x2
Leg ext x2
Hip leg press x2
Split squat using Cybex hack squat x1
Abductor x3
Standing calf raise x2

Very strong session, no forced reps but pushed to failure

[Marc]

Hello Marc, first I wanted to thank you for the answer on my post. I really would love to see some videos from training/diet since you working with Patrick, I am big fan of him and you, so I really cannot wait for some videos from you, keep killing it brother

Hi Piotr

You are absolutely welcome. Thank you so much also for your kind words that means a lot.

I have posted some training clips to my instagram main page, but I must admit I haven’t done any YouTube filming since working with Patrick as I have been very much tunnel vision to block out the news and get the work done. I do take your point on board though, so thank you

[Marc]

Hi Piotr

So 16 weeks no de-load and from what you have said about sore joints, fatigue definitely means that your body is ready for some full days of rest.

Now, it’s important here for you to listen to your body. 3 days might or not be enough time, so you may need a few more days say up to 5.

It’s best to take the rest now and assess over this time when you should go back to training.

I would advise the first 1-2 sessions back in the gym have a de-volume training sessions either training at 70-80% or dropping 1 set off from each exercise to ease yourself back in.

Use the time after the de-load to reset your lifts within your logbook for each exercise and don’t try to pick up where you left off before your de-load as that would be a recipe for disaster.

Rest up, recovery and go again

[Marc]

Hi Argon

I hope you get all the answers you need with your gut repair phase, I wish you well.

If sleep is down and you’re feeling tired this will directly affect your training performance. It would be advisable to take some days rest for sure, no weights / reduced output.

If you haven’t already, speak with your direct in regards to what is happening with your digestive system so he can advise you here as your protocol will be unique to you

[Marc]

Hi guys

Patrick is very very happy with my check in pics today. Even sharper today condition wise after yesterday’s rest day. The plan food wise for today is for a full day of higher calories ahead of training chest and side delts later today after 3 meals.

Overall I am very excited with my current look and it will continue to get better from here, with us taking things day by day as to what my body needs food wise and output. This morning I did a 30mins brisk walk, to be honest I enjoy this starting my day this week!

Start your day / week with intent guys and get after it!!

[Marc]

I agree with both of the comments above. To add, i would also stick with the carb sources you have been eating already as these will naturally digest well for you. Try to also think about low food volume, rice instead of potatoes for example to keep your stomach nice and tight

[Marc]

Evening guys

Check in with Patrick this morning. He said I am exactly where I need to be right now within his plan so now is about managing my body with what’s needed.

Today my morning walk was 30mins and food set up again was high calories meals 1-3 and Lower calories 4-6. No evening walk needed today on my rest day.

Had a very good sports massage today with Louise Craig, she’s really impressed with how much more mobile my shoulder is now so the treatments I’ve had PRP etc have / are making a big difference

[Marc]

This is an awesome thread ! With your morning / daily walks are you tracking steps this time / amount your looking to hiit or is it simply. Just go for the duration of walk

Thank you Kano, really appreciate your comment. With my walks I’m not tracking steps, but instead the time. But say I go on a walk for 30mins a set an alarm for 20mins and I aim each walk to hit a certain point in my walk before having 10mins walk remaining. This to me gives me a focus to keep up the pace of a brisk walk

[Marc]

Potentially you may squeeze more fat loss from fasted cardio with GH and yohimbine vs cardio at another point in the day because of fatty acid mobilisation . But when we then just factor in steps and overall
Energy balance , it then doesn’t make a difference once we get to the end of the day. I also despise yohimbine 😂

Even if this mechanism works, do you think it’s important to try and take advantage of it for the purposes of getting 7-8% BF instead of stage lean, or I could just eat breakfast with coffee as soon as I wake up because I despise early day movement? 😅[/quote] the team have said everything that I would have said also . I will add it’s one or the other, either bulk or cut. If you are carrying to much bodyfat to bulk, then going into a. Cut and then push back up slowly

[Marc]

hi guys, no morning steps this morning instructed from patrick. he is really happy with my look,so now its pushing and pulling with output and food also. today was a mix of higher carb meals pre workout and lower carbs meals post workout. strength was better today for my push style training session which will be down to less output this morning and the extra food yesterday and today. i am happy with how things are coming along, keep ticking those boxes each day!

Saturday 8th November – athlete log

Morning guys

Based on today’s check in visuals food set up is the same as yesterday, my pre workout meals higher calories (meals 1,2 and 3) and post workout lower calories (meals 4,5,6)

Today my morning walk was 30mins and after 3 meals today I will train hamstrings/glutes/ calves and 1 quad exercise

Later this evening will be another drive on the motorway (my dad will be sharing the driving with me, such a legend) to see the surgeon person who has been helping my shoulder to stay pain free.

Busy day, but going to be productive!

[Marc]

Hi marc hope your well? With the post workout shake, i know this is something most people do not believe in/do…. and just eat a meal, have you noticed any difference with keeping in a shake post gym this time round?

Hi Kano, i would not say so much notice a difference, but it allows me to hit my protein target and with the whey will digest fast ahead of me eating a whole meal so I can see the reasoning and benefit behind it

[Marc]

I personally havnt put a focus on either JP, don’t really know enough to be honest. I was told to do 3-5g a day by a formal coach just as a lifestyle client and I’m feel I’m taking a more more than that recently! Probably should have weighed it out before asking 😂. So was just wondering if more than 5 had a negative impact. I’ll now sort it out with Lo salt and getting more potassium in

3-5g pink salt for someone who is very active is really low. i am in agreement with what the team have said, but to be accurate weigh out whatever salt you use for the day into a pot, assess what it does to your body say over a week – 10 days as it will take some time to adjust and then make any changes from there based on what you are seeing visually

[Marc]

hi guys, no morning steps this morning instructed from patrick. he is really happy with my look,so now its pushing and pulling with output and food also. today was a mix of higher carb meals pre workout and lower carbs meals post workout. strength was better today for my push style training session which will be down to less output this morning and the extra food yesterday and today. i am happy with how things are coming along, keep ticking those boxes each day!