[Marc]

I completely agree with the response from the team. I’ve had many nights bad sleep due to my shoulder pain, but what I focus on is how I feel on the day. Sometimes even if you have a great sleep and things are “optimal” you might still feel tired, so it’s a case of listening to your body and doing what you feel is right. It might be you train at full volume, reduce your training intensity down or even rest

[Marc]

Check in feedback from Kuba today. Low steps today and tomorrow and an extra 75g cream of rice added across two meals of the day. Sleep has been a little off a few days this week, so to aid recovery this changes have been called. This is where have a coach like Kuba who looks at the data and visuals responds in the right way because if it was me I’d just say push on. Was in for upper today with Karlton followed by posing. I had a very good session, felt fired up for today’s session and it showed across all lifts. Usual upper session that you can see on my video on the tbjp members site for exercise selection that was uploaded a few weeks ago

[Marc]

Hi guys, rest day for me today. Been a busy but productive one. Filming for my YouTube channel today some behind the scenes / day in the life footage. I won’t say too much on that as that will be dropping next week. My body is definitely tired today, yesterday was a long day with taking kerry to a late appointment as she was in some real pain so a later bedtime that usual and it’s definitely had a knock on effect today. But the works getting done and the priority is to get to sleep asap tonight

[Marc]

Firstly all the best with your recovery, I hope you are doing ok. So I agree with Kuba with going with an upper Lower training split. I would go with 4 training sessions over the course of the week as this will give you enough training volume but also allow recovery with getting back into training

[Marc]

I agree with Jordan, choose a piece of kit you connect well with and get after it

[Marc]

Really good posing session yesterday, working on putting together my posing routine from now so that was cool working on getting poses locked in. Today was a legs, ended up being a solo session. First leg session back since my de-load so great time to reset my lifts. I had a very good session today, the feeling I get when I walk away from the session knowing I owned it, is so so good!!

Full session today was;

Leg ext x3
Hip leg press x3
Single leg 45 degree leg press x1
Lying leg curl x4
Toe press x2

[Marc]

Morning guys, we have movement on the scales. Yesterday back to full speed with training, steps and diet and I woke up this morning 0.9kg down from the day before.

Today I am going over to Saxon gym, a 1 hour drive (kerry is coming with me) I am going to hit a solo push session and also doing posing practice with my boy Adrian who I really rate. This to me is everything not leaving anything to chance but working on presenting my physique to the fullest which is definitely not something to be overlooked!!

[Marc]

To add to what the team have said here, if ever you are unsure with the treatments that are being offered it’s important that you ask all the relevant questions you have to the healthcare professional as they will be able to give you a deeper insight as to why they are suggesting the treatment, recovery time, short term and long term effects. Then from there you can make a better decision as to what you want to do treatment wise

[Marc]

I’d look at your exercise order here and what exercises are needed. If I was to do a shoulder press variation I’d only choose one and then allocate more training volume to other exercises. It sounds like you have the formula for you iso work first then pressing so I would definitely stick with this as this is what works well for you so well done for identifying this

[Marc]

First session back after a 4 day de-load. Joints feel so much better from the rest, mentally in a great spot and physically ready to push on now deeper into the deficit. Pics sent over to Kuba this morning, steps back up to 12k after keeping them to a minimum and back to baseline diet for training day and cardio and of course back to my 5 day a week training split, next check in is on Friday and I expect that I will be taking a step forwards this week in terms of condition and I’m looking forward to see the changes. Locked in and ready to really push on!

[Marc]

Chilled day with Kerry today. A surprise trip for her to round her of her bday week. I booked for us to go to a private infrared sauna, ice bath and Himalayan room which was really nice. Only a 30-35 mins drive from our house a perfect way for us to switch off and have some downtime on prep and came at the right time with us both being on a de-load. Last meal going in then not far from bed

[Marc]

Hi Dexter

Great work so far. Your rate of loss each week is very good. Aside from the points the team have made, I would think about having two meal plans. 1 for training day with higher carbs as this will support training performance and a rest day meal plan with lower carbs and you could increase your fats to help you to feel fuller as it will slow the rate your food is digested

[Marc]

Agree with the team on where hunger is highest. To add, I find bumping my protein up a little after a diet phase also helps hunger until carbs have built back up to a nice level where hunger drops off then protein can be reduced down

[Marc]

I prefer jasmine rice because of the texture and easier to eat especially when in the depths of off season, but I eat it year round

[Marc]

Morning guys, extra 50g of rice went in yesterday to my last meal – 25g raw weight jasmine rice and 25g cream of rice. Woke up today 0.1kg down from yesterday’s body weight and this was with me eating training day food (minus intra-workout drink) and having a rest day.

Visuals taken today and sent to Kuba this morning. Same set up as yesterday’s increase food, which was an extra 50g cream of rice to last meal. My steps ended up still being high yesterday so the plan is to try and move as little as possible today to help recovery as I’m still feeling pretty tired. Happy with the look, but rest is really needed to push on back into the diet from Monday.