[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

[Marc]

Check in today with Kuba. Another step forwards visually Since my recent food changes on Tuesday and my bodyweight is trending downwards and fullness is holding well. 0.7kg weight drop overnight and today is a rest day so usual set up for me today; client work, 10k steps throughout the day. Sports massage, haircut and some admin bits. Feeling really good and excited to see the changes keep on rolling

[Marc]

yeah like muscle soreness from working out, so i should wait till its not sore to train again, feel like this ruins my fbeod, only recently ive had to take 2 rest days because my chest just cant seem to recover

Are you taking big jumps in progressions each week with your chest in terms of reps and weights? Outside your training what is your recovery steps, for example how is sleep time / quality, do you have sports massage treatments, are you on point with your nutrition?

[Marc]

Weds usual leg session ticked off. I didn’t do this session last week because I was on a de-load so it’s been two weeks since I did this session.

Very good session this morning, I actually filmed this one for my YouTube channel so look out for this one dropping in the coming days.

Full session today was;

Leg ext x3
Hip leg press x3
Lying leg curl x4
Toe press x2

3.5 weeks out and strength holding very well. Really does come down time mindset and leaving everything in the gym. A job well done again today

[Marc]

updates are in today from kuba for my mini check in today. training day 271 calories down and rest day 244 calories down as we push on to get legit peeled and i am very happy about this. visuals are in a great spot, but this year we bring a new level so needs must. to be honest i am processed driven, so this does not bother me these changes. very good push session this morning, hitting solid numbers across my entire workout

[Marc]

100% there is a benefit. for context training day vs rest day food plans, you will usually see higher carbs due to aiding training performance and output compared to lower carbs for a rest day. some people carb cycle high, medium and low days. the key is to find what will help your own process to reach your goals

[Marc]

Not yet to try it but I’ve had some clients who had felt very alert and focus has improved significantly. So much so they have it as part of the staple monthly supps

[Marc]

How long are you away for? Where is your mindset at around having some downtime away from training whilst away? When was the last time you had and extended period of rest days?

[Marc]

First session of my training week today. After last weeks 3 day training week of the back of my diet break / de-load it’s good to be back in my routine with my set training days. Today was a pull session for me, overall training performance was really good.

Small check in with Kuba tomorrow morning, after a conversation we had this morning I’m certain tomorrow will see some diet changes as we close in on the look we want to be bringing to the stage this year and I’m certainly ready to push on from here. Feeling good, motivated and determined to make these last 4 weeks until show number 1 count more than ever!

[Marc]

Rest day for me, deffo much needed. Recovery boots on, steps 12k ticked off and some downtime with my daughter and kerry binge watching Harry Potter 🙂

Posted up a new YouTube vlog video to my channel today of my highest carb day earlier this week and a day in the life of what I got up to on my rest day also

[Marc]

Hi Luna

You made an interesting point at the end of your comment about taking measures outside of training to enhance your recovery.

What is your sleep like? What is your hydration like? How long have you been running this training split for? When was the last time you had consecutive rest days / de-load?

[Marc]

I agree with kerry. To add, I would focus on working on stomach vacuums also to help with smaller waist but also core control

[Marc]

Hi bud

I agree with all of the comments above. To add I would look to make adjustments elsewhere instead of going zero carbs. For example, increasing – daily steps, cardio time x days a week, lowering training day and rest day food where needed. 6 weeks out on zero carbs will be rough for anyone, this wouldn’t be an approach I would advise

[Marc]

Do what works for you and your schedule.

Choose foods you enjoy and digest well.

Ensure you hit your macro/ micronutrient and fibre needs.

This would be my answer also, as it really comes down to what is most realistic for you and your routine / what food sources you enjoy and digest good with your calories and macros

[Marc]

Last session of my short training week after coming back from my de-load. Usual lower session today and what a great session, hit good numbers and felt great finishing my training eeek strong.

Exercise today;

Seated ham curl x3
DB RDL x1
Leg ext x1
45 degree leg press x2
Pendulum squat x1
Toe press x2

2 posing rounds post workout.

Family day / weekend now so no doubt mine and kerry’s steps will be racking up keeping my daughter entertained lol