[Marc]

I agree with both of the guys here. To add, depending how many times a week you will do this session, I would consider having a rest day in between each session too as this could aid recovery / help progression with lifts

[Marc]

Are you seeing results using the spin bike? If so, if it’s not broke don’t try and fix it

[Marc]

Family day today with Kerry and my daughter, some shopping, trip to the arcades and some chill time. Great way to spend my day, oh and racking up my 10k steps too. Last meal going in today, then off to bed for an early night

[Marc]

If it was me personally, and carbs are low-moderate, then just keep them with your meals from whole

Foods. But that’s me. Did you they might help in the gym.

This would be my take too. Keep your whole meal carbs in your pre and post workout meals

[Marc]

Last training session of the week today for me. Bit of a trip down memory lane training over a shredz gym. I spent the best part of a few years training at this gym some great memories there. Took the 45mins drive over today weird kerry. Great atmosphere as always and really good session. The gym had like for like kit for what I would use for this leg session except for the Nytram leg press so I switched it for pivot leg press. All exercises progressed today so I am really happy.

Oh and I realised yesterday my oura ring hasn’t been tracking my steps properly since the recent update so I’ve been doing waaaay more steps than it tracked, which makes perfect sense as I was convinced I was doing more but I will always follow what my ring says as I don’t want to miss. Still ongoing faults with my ring, so I’m trying to get this sorted still

[Marc]

So I would suggest starting out with one capsule with your larger meals of the day. As a start point taking it with 3 meals of the day like Clare suggested would be good, but again this will be based on the volume of food you are eating each day

[Marc]

Check in feedback from Kuba today, he’s happy with how things have gone closing in on 2 weeks on prep. No cardio this weekend, check in pics to be sent on Monday to assess whether cardio will stay out / see where my composition is. My average rate of loss this week has been 0.8kg. So far so good, but no time for complacency so whatever needs to get done will get done.

Upper session this morning after 1 meal. I had a really good session, progress made on my lifts. Full session is exactly what I did last week filming for the tbjp members site so keep an eye out for this video dropping soon.

[Marc]

I agree with Andy with his replies. If this is a staple for you there comes a point where you shouldn’t get hung on fatigue especially if this is baseline and normal for you. If you need to make changes, count your daily steps as NEAT outside of your cardio and manipulate that. If progress is stalling alter calories for training day and rest day. If your training starts to suffer with numbers in the log book, then think about a de-load. But at some point on a cut fatigue will be there in some shape or another. This is where mindset also comes into play on what it is you are trying to achieve. That’s not me saying to run yourself into the ground, but cutting does get uncomfortable, but the rewards are worth it

[Marc]

Hi mate it’s made by Drax Fitness UK and it’s a high pull machine. It’s very smooth, I rate this bit of kit. If you need some help with getting this the owner of the gym that I trained at using this machine will be able to help you, his instagram name is @rob_thurston_ifbb_pro

[Marc]

Lowest bodyweight so in prep today, 0.8kg down on yesterday’s bodyweight – weighed in at 125.8kg this morning, so I nice step forwards here and to be honest no real difference in size but body composition is improving. Of course it’s still early days, but nice to see this shift. Check in pics taken this morning for Kuba, and they will be sent over this evening for feedback tomorrow morning. Rest day for me, much of the usual client work, cardio 20mins stairmaster and 10k steps for the day. So far been a productive day and I’m sure many will relate a rest day is never truly a rest day apart from not being at the gym always tasks to get done but that’s all good

[Marc]

Thanks guys so should I do 100-200 calories more that usual

I would shoot for around 300 extra calories, get these from carbs (trace calories will go up from fats and protein) but you will be looking at around 75g extra carbs for your training day

[Marc]

Really good training session today. Yesterday push session which not good by my standards was definitely a thing of the past and today was exactly what I needed from my training.

Every lift progressed and walked away from the session feeling very satisfied. For me progress is everything and this today reinforced the fact yesterday was a one off and approaching today with the mindset I have to take what’s mine really did help.

My leg session today was;

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

[Marc]

Hi guys, bit of a strange session for me today. My lifts after a first few exercises on push were down. So I made the conscious decision to lower my weights for the following sets and really focus getting more from less weight and it went well. There’s no way I would say I’m losing strength already in my diet, so I’m putting today down to a freak one of session which I plan to correct next week when I train push again.

[Marc]

How many daily steps were you doing before you started your diet phase? I would add an additional 2k steps onto that and use your diet changes for training / rest day and then increase your expenditure through steps. If you need to add in cardio save that for a little further into your cut as an additional tool to use

[Marc]

Hi Jamie

Well done for trying to put together a training split. I do think you have a lot going on in the set up, where I feel the exercise selection / placement could be better along with the training overall training split.

Out of interest what split where you running previously?

I would genuinely advise you here (if you haven’t already) to have a look at Jordan’s YouTube channel with setting up training splits as this will give you a really good understanding of how set to set up a training split, exercise order and what is best for you at this moment in time.