[Marc]

It sounds like you are at the point for a de-load based on what you have said. I personally take 4 days off from the gym for my de-loads. During this time if I had cardio this would be removed, expenditure via steps would be reduced by around 4k daily, food increase for all of the 4 days or some of the days to help drop fatigue and get the body feeling fresher again.

The key is to work with your body during the time to establish if 4 days is too much or spot on

[Marc]

Last session of my training week ticked off this morning. Solo lower session close to home as myself and kerry are travelling to the tbjp 2bros pro regional show today so made sense to train close to home.

All of my usual exercises today for lower;

Seated leg curl x3
Db rdl x1
Leg ext x1
Leg press x2
Pendulum x2
Seated calf raise x2

Today is also the day a step forwards to push on in the diet and get leaner.. 300 calories removed from training day and rest day food plan, with tomorrow making 7 weeks out from show number 1 of the year. Very excited by these changes and looking forward to see how my body responds from here

[Marc]

@MarcHector Hi Marc – How do you find training / short, med and long term plans with and without a coach, I know Kuba works with you very closely, naturally you feel a benefit, just wanted to know what aspects do you feel you have really taken off compared to not having a coach? Really interested in your input. Take it easy and keep smashing it!

Hi bud, I’ve never coached myself since I started bodybuilding so I can’t answer what it would be like without a coach. The benefit is having a knowledgeable coach who can set the plan / whist explaining the reasoning and making it specific to my needs, which then takes away any thinking from myself. As an athlete all I want to do is execute the plan that’s set out in front of me 100% and lock in / do the work.

[Marc]

Hi bud, how is your recovery away from your sessions?

The lower session you mentioned above is this what you do every session lower workout?

Have you always worked in these rep ranges or have you changed them, if so what were they before?

[Marc]

Really good upper session this morning, felt like my training was flying today so I’m very happy with that. Adjusted training volume from last week really paying off keeping my training productive and hitting good numbers. Some solid posing rounds also ticked off too.

Check in feedback from Kuba today no changes to plan today but back to full steps today. Constant daily updates with how I’m feeling / bodyweight. He will see how bodyweight trends over the next 3-4 days as to whether he then drops the hammer!! I’m here for it, 7 weeks out this weekend

[Marc]

Usual Thursday rest day for me. Bodyweight has crept up the last few days, likely fatigue building up so Kuba has said to keep steps to a minimum but remain on usual rest day food plan. Check in pics will be sent over to him tomorrow for the direction moving forwards.

Either way the work continues in prep, head down tunnel vision. Plan today client check ins, new set ups, haircut and going with kerry to an appointment.

[Marc]

Thank you, i really appreciate your comment

[Marc]

To add, think about limiting movement at your hips so using a seatbelt around the seat and your waist will further help your isolate the muscle group

[Marc]

Really good leg session ticked off for me today. All exercises either matched or progressed which I am very pleased about. Finished off with 3 posing rounds back to back, always tough after legs but it’s a satisfying feeling knowing that all boxes had been ticked and this will count more than ever on stage as there is no hiding its either posing has been practiced or it hasn’t

[Marc]

i personally like to keep triceps and biceps at the end of my upper sessions as they are smaller muscle groups and less taxing so putting most of my energy into the bigger muscles groups works better for myself.

[Marc]

Small check in today with Kuba. No changes to plan today, visually step forwards again with condition which is exactly what’s needed. I can feel my body now starting to feel more being on prep, but this is where the magic happens. Locking into the process and doing what’s required because not everyday I will feel fresh but it’s knowing what needs to be done to keep me moving forwards without doing more than what’s needed and keeping on top of rest / recovery.

Really good push session today and posing rounds afterwards. I also had a podcast / interview with Ron Harris which was really good, most will know him from his time working with Muscular Development. All being well that should be out later today, so keep your eyes peeled for that.

[Marc]

Carbs: bagel, sourdough bread, rice, tbjp cream of rice, fruit, granola, rice cakes, raisins

Protein: steak, fage yoghurt, lean beef mince, lean turkey rashers

Fats: nuts, dark chocolate, avocado, seeds, nut butters

Whatever you like that’s good food whole foods within your set macros / calories

[Marc]

First training session this week ticked off. I’m at the point now where training wise I’m trying to stick as close to the weights that I’ve been lifting in previous weeks or slightly lowering the weight but still working within my rep ranges whilst keeping good form. No forced reps as this would be counterproductive and impact my training session and recovery.

Overall today was a tough but good pull session followed by 3 back to back hard posing rounds. These are the days that truly count.

Full session was:

Prime chest support row x2
Single arm nautilus row lat bias x2
Single arm cable pulldown x2
Upper back pulldown x2
Seated rear delt row x2
Db preacher curl x2
Nytram bicep curl x2

[Marc]

Hi guys, Check in pics sent over to Kuba after yesterday’s extra 125g carbs. Bodyweight creeped up yesterday back to where is has been sitting before big drop off on Saturday, but overall bodyweight is down 1.3kg on average compared to last week.

8 weeks out this weekend, plan is to be ready 10 days out so can back off completely. Still a way to go, but time is on our side and regular daily updates continue to ensure we land on the money come show day

[Marc]

Agree with all that Adam has said. If you are in a lean bulk phase and bodyweight is going up it’s often the case that your joints start to take a bit of a hit. It might mean you need to change a few movements or even have a de-load / some rest days and come back fresher and then re-set your lifts again