[Marc]

Usual weds leg session today. Really good session, numbers up as was weights lifted on some exercises too. Energy felt high and this was shown in training performance. Very happy!

Hunger has felt higher today, so I’m hoping this is where the magic happens with condition coming through some more. Check ins remain daily and constant communication with Kuba.

1 more meal to go today and then off to bed ready to attack tomorrow

[Marc]

Hi guys

So back to business today after 2 higher food days and lower steps. Back to usual TD food – P336g C411g F29g. Steps back up to 10k.

Visuals, Kuba was very happy with how I am looking and well on track to be ready early. Today’s push session was epic, I felt really full after the 2 days of higher food and training performance was good too.

Full session:

Pec fly x3
Incline pin loaded chest press x2
Flat pin loaded chest press x3
Single arm cuffed lateral raise x3
Single arm rope triceps pushdown x3

Posing rounds and planks post workout

[Marc]

Fully agree with upper lower split! Gives you plenty of training volume over your training week and allows you to really prioritise all muscle groups multiple times during the week. Let us know how you get on with this change

[Marc]

First and foremost I hope you are ok. Were you breathing throughout your set and not holding your breath?. This personally isn’t something that’s happened to me, but I’d want to speak In this instance, as a priority with a medial professional about this

[Marc]

Try doing some unilateral leg exercises, using less weight, time under tension and working in a range of movement that is comfortable to you. Also have a conversation with your physio as to whether there are any strengthening rehab exercises he would recommend for you specifically

[Marc]

Hi bud

So my approach here would be keep direct adductor work in, focus on slowing down your tempo and keep going until you reach failure with the weight you are using. Even if that means doing a rep range of 20-30 reps, take it there!!

[Marc]

Hi guys

So after yesterday’s high carb day my bodyweight went up by 1.3kg. No change visually, a little on the flat side but still a little room to get me that bit fresher before we push back on.

Today’s plan of action, 50g extra dry weight jasmine rice added to my pre workout meal, 50g extra cream of rice added to my post workout meal and 50g extra cream of rice added to my last meal of the day. Steps today 7k, so 2k increase on yesterday and also still 3k less than my usual 10k steps.

I trained pull this morning, no ground breaking numbers but a good session still hitting all my rep range targets.

[Marc]

Hi bud

So I’d recommend working on the deeper core ab muscles – rectus abdominis, obliques, and transverse abdominis.

Exercises I’d recommend are;
Plank, side plank, deadbug, palloff press

[Marc]

Hi guys

Big drop off in bodyweight overnight. 1.9kg down from yesterday and 1.5kg down from my previous lowest bodyweight before my diet break. Visuals sent over to Kuba today and he is very happy with my condition and look, it’s the best I’ve ever looked and I still have 3 weeks to go.

Surprisingly I’m not flat flat, even with such a big drop off so it’s exciting. But higher food day ordered and steps 5k for the day instead of 10k. I will sending over a check in tomorrow to see if any changes will be made to my plan tomorrow also.

My food for today is:

*Meal 1*
Cream of rice – 200g
Blueberries – 100g
Banana – 100g
Honey 20g
Whey protein – 25g
Dark chocolate – 20g
Nut butter – 10g

*Meal 2*
Jasmine rice (dry) – 200g
2 caramel rice cake
Honey 20g
Chicken breast (raw) – 125g
Pineapple – 50g

*Meal 3*
Jasmine rice (dry) – 200g
Chicken breast (raw) – 125g
Pineapple – 100g
2 caramel rice cakes

*Meal 4*
Whey protein – 30g
Cream of rice – 175g
Banana – 100g
20g honey 15g almond butter

*Meal 5*
Jasmine Rice 175g
Nut butter – 20g
Honey 20g
Banana 100g
Chicken breast (raw) – 125g

[Marc]

You said you have been running this for 10+ weeks…When was the last time you had a de-load or more than 2 days full rest?

[Marc]

0.5kg weight drop overnight and now 0.4kg off my lightest prep in prep before my diet break .’y body is responding very well since the food changes made on Tuesday.

Usual lower session to end my training week, ended up being a solo session close to home as it worked better for my routine today. Very good session

This afternoon client photoshoot for my online coaching clients. Epic day, really enjoyed seeing some of the team and i can’t wait for the pics to come back in from the photographer

[Marc]

Really good upper session this morning. Felt strong and this translated into my lifts. Even win the calories reduced earlier this week, it’s not affected anything and I’m looking Just as full and training performance is upholding.

Tomorrow is a small check in for me, so visuals sent over to Kuba for his input. I’ll update you guys tomorrow on this

[Marc]

Just arrange the meals accordingly to where your pre and post training meals are always the same no matter what order they are placed in

This would be my approach too, as your pre and post workout meals should always follow each other,

[Marc]

I’d also shoot for 1gram per pound of bodyweight from direct protein sources, for example chicken, whey isolate, lean mince etc

[Marc]

Are you asking this because you have low e2? If so how do you feel and what steps are you taking to combat this