[Marc]

Don’t sit on this, get some professional medical advice

[Marc]

I would drop tbjp athlete and IFBB Pro Haider a message as he lives in Dubai and gets his supplements shipped to him

[Marc]

Morning guys

After yesterday’s lower steps (just over 5k) slightly higher food for a rest day I work up with my lightest bodyweight on prep, dropping 1.2kg overnight, and new low weight by 0.3kg.

Provisional food plan set out yesterday was:

P289 C626 F49

But after today’s check in and visuals food has increased to

P259 C829 F50

… Kuba is very happy with today’s check in visuals, the plan to drop fatigued worked as it should have yesterday.

Today and in person lower session with Kuba at Ultraflex Derby and check in. I’m Very very excited for what I’m bringing!!

[Marc]

Hi Damian

It sounds like you have made some solid progress here with steadily increasing bodyweight and also measurements too.

I’d recommend if you take measurements be consistent with what day you take them and also take them fasted for most accurate results.

Your waist has not increased much at all so this leads me to think you are growing lean, so a big well done!!

[Marc]

I am in agreement with Clare having two rotations. This will give you additional training volume but also help you with training progressions in the log book not running the same plan multiple times over the week.

I’d think about adding in some:

Reverse pec deck or rear delt row
Rotate between lying leg curl and seated leg curl
Also some unilateral exercises such as
Single arm row / pulldown
Split splat / 45 degree leg press / walking lunges

[Marc]

Hi guys

Here we go! The hardwork to get into peak condition is complete. Today the peaking process started with the following food set up with calories / macros

P313 C409 F52 / 3356

My skin is getting thinner each day, and although I’m flat for me it’s not overly flat with how much my bodyweight has dropped on average this week (over 2kg). So we are in a perfect place to cruise into the show with each variable being managed so well.

I take my hat of to Kuba, his attention to detail and communication has been exceptional like always, even with him being deep in prep himself

[Marc]

hi guys, check in pics sent over to kuba today. he said this is the leanest and flattest i have been but the best he has seen me condition wise. post workout pics also sent to kuba and although i am very flat for me, there is still a nice pop to my physique so it is very exciting. today is still my baseline diet food, but 50g raw weight jasmine rice added to my last meal and steps kept low. tomorrow is a new day and i will update you on the plan of action moving forward from there. very excited and happy with my look

Well done fella! Top man!

[/quote]
Thank you mate

[Marc]

hi guys, check in pics sent over to kuba today. he said this is the leanest and flattest i have been but the best he has seen me condition wise. post workout pics also sent to kuba and although i am very flat for me, there is still a nice pop to my physique so it is very exciting. today is still my baseline diet food, but 50g raw weight jasmine rice added to my last meal and steps kept low. tomorrow is a new day and i will update you on the plan of action moving forward from there. very excited and happy with my look

[Marc]

this is normal bud, especially when food increases and its from good food sources. its a positive, be sure to spread your meals out evenly throughout the day to further aid digestion

[Marc]

I agree with the guys here with their comments.dont overthink the tempo, but more so quality reps whilst staying well braced and pushing to failure

[Marc]

hi marc, do u track yr steps using a watch or yr mobile phone ?

Hi Henry I track my steps with my oura ring

[Marc]

Hi guys

Usual Thurs rest day for me, so sports massage treatment and it was a really good one.

Usual rest day food today, but steps reduced to minimum. Had a good chat with Kuba today with the direction we will take as the peaking processed started from today with reducing steps down.

I’ll keep you guys updated on the coming days on the changes, but I’m very excited that’s for sure

[Marc]

I think you should be able to have open discussions with your coach without fear of them making a decision for you. After all it’s your body! However, I’m in agreement with Allison and her comments 100%

[Marc]

Here we go!! A big weight drop overnight by 1.5kg. My body has been very responsive from minimal changes.

Today’s check in with Kuba he’s very happy. On the flat side for me (but there’s still pop to my physique) but it’s now time to switch direction and standing bringing me in for Italy next week Sunday.

Steps reduced from 8k to 5k today. An extra 200g of carbs going in today over 3 meals between cream of rice and jasmine rice. My body feels the drop today, but I had another great leg session with Strength holding well so it’s very excited.

So much dryer, skin get thinner I’m in the perfect spot right now

[Marc]

Hi guys

New prep low today, bodyweight down 0.7kg overnight. Visuals sent over to Kuba, no changes to my plan other than steps down to 8k from 10k today.

Huge step forwards with condition and no changes at all to my fullness so this is very very exciting.

Push session today and a great session it was. Less than 2 weeks out from Italy and my training performance is in such a great spot, full credit to my coach Kuba for managing all areas of my prep so so well