[Marc]

I’m in full agreement with Jordan, a solid start point would be the tbjp must 5 bundle (stack) would see you cover all areas as a minimum

[Marc]

Have you had any bloodwork done? Bloodwork would be a good reference point as to if t3 is needed. As for twice a day, if each tablet is 25mcg then that would be excessive 50mcg a day. But again, bloodwork is important here

[Marc]

Really good pull session this morning to start my training week. I trained at a different gym with my training partner today due to our usual gym opening later due to bank holiday (crazy the gym doesn’t still open the usual time).

Anyway, had a very good pull session! Today’s session was filmed for my YouTube channel so keep your eyes peeled for that over the next week.

Check in pics / video sent over to Kuba fasted, 90 mins after meal 1 and also post workout. Second day in a row this is my joint lowest bodyweight on prep and continue to take steps forwards in condition. Today is the best I have looked and Kuba said the same thing. Either way the work continues. I want more, but as always following the plan down to every last detail set out by Kuba.

[Marc]

I 100% agree with all the replies from the team on this!!

[Marc]

It depends how you are working out your nutrition,

For example do you count only direct sources from other foods such as;

Protein – chicken, egg whites, whey iso
Carbs – cream of rice, rice, cereal
Fats – almond butter, avocado

… whatever method you choose whether that’s counting direct sources only or counting overall macros such as oats as a carb source but also fats present then stick with your method

Personally I count overall calories from all food sources, but ensure I am getting enough direct sources of macros from protein, carbs and fats

[Marc]

Hi guys

So today kerry surprised me with a spa day for my Birthday along with a treatment. It was a very nice day and much needed downtime / quality time with her.

Check in this AM with Kuba and we are well on track for where I need to be today at 2 weeks out today from Italy pro show

[Marc]

Hi Marc, what does your shoulder training look like at the moment? Are you doing any direct shoulder pressing?

Hi mate, for shoulders I do cable lateral raises and seated rear delt rows. I haven’t shoulder pressed in over 3 years now, but I find from what I am doing is more than enough to maintain my delts

[Marc]

I agree with all the comments from the team. To add I’d aim to have at least 500-600g minimum between fruit and vegetables across the day to ensure you are getting enough vitamins and minerals

[Marc]

Hi CJ

So with the exercises your physio has recommended and you are noticing a good difference, I would leave these in on both of your workouts. The key is to be able to train pain free and with good execution, which is sounds like you have. What you could do is work on different rep ranges for those two exercises so you have some variety.

For upper back t bar rows are fine. Personally instead of a wide grip cable rows I would opt for a chest supported row to bias your upper back

What are your options for upper chest in your gym?

[Marc]

Celebrating my birthday today and of course it had to be a leg session.

Really good one this morning to start the day. That was after sending check in pics to Kuba this morning. New prep low bodyweight this morning too, so things are moving really well as I head into 2 weeks out from my show tomorrow.

Myself and kerry also went to bb physiques gym grand opening today, repping team gym Leco uk. Great turnout, seen some new faces and also familiar faces too

[Marc]

Hi mate, if you haven’t had a look already have a watch of Jordan’s YouTube channel. He talks through different training splits and exercise selection based on your needs too. It’s a very good resource and a great place to start

[Marc]

Hi guys

I will be dropping my leg day training video on YouTube later this evening, keep your eyes peeled!!

Solid upper session this morning. No progressions on lifts, but a very good and productive session with training performance holding well and some solid posing rounds after. Energy going into the session wasn’t the highest but once I am there and get started in my session I switch it on and get it done. Another step forwards today again with condition, Kuba said we are well on track for where we need to be and my job is to continue to keep on following the plan and executing it which I am.

Myself and Kerry launched our brand new clothing wear yesterday. So happy with how the launch has gone and if anyone wants to check it out / purchase any items the website link is below

https://hecxtn.myshopify.com/collections/all

[Marc]

Hi mate

So if you are in a gaining phase and your bodyweight has stalled for a week, then this would be a good time bump calories up a little from carbs. A small increase to calories for both training day and rest day, so you can see your bodyweight continue to increase slowly to gain lean muscle.

[Marc]

Hi all

Usual rest day for me today this Thursday. My body is welcoming the rest after 3 really good training sessions so far this week.

Check in pics sent over to Kuba today, he’s happy with how visually my condition improves each day, so no changes to my plan for today.

Sports massage at my house today for myself and kerry with muscle matter, another very good treatment – I highly rate her.

A day of client work / admin alongside my 10k steps to complete my day.

Another day to get closer to my end goal for the season!!

[Marc]

I echo what Clare Said, especially based on her experience that would be the approach I would take in your case