[Marc]

@MarcHector congrats man, thats fab!

Thank you 🙏🏾

[Marc]

Training week kicked off with pull today. Trained at another gym local to me as my usual gym didn’t open until 10am with it being Easter (why gyms do this I don’t know).

Anyways really good session ticked off. First day of reduced food as prep officially kicks off, around 300kcals down on both training and rest day

Cardio is daily at 20mins (for now) heart rate between 120-140bpm and steps are at 10k.

Because I train in the morning after 1 meal I won’t be doing cardio fasted. The plan would be to do cardio later in the afternoon around 4/4:30 but with the gyms closing early today I did it straight after my pull workout.

Excited to get this prep underway!!

[Marc]

Your rate of loss is really good, 1.7-1.9lbs a week. The question is going much more above this to get this finished in 4 weeks will eat into muscle tissue, is this something you are prepared to do? What’s the reason for wanting this finished in 4 weeks?

[Marc]

Thank you guys! Should I treat marathon prep more of an off season and eat a ton and train PPL

Based on my own experience when I did athletics and trained weights with the intention of wanting to compete in bodybuilding it’s difficult to do both. For yourself you need to make a decision. Which one do you ultimately want to do? Only you know that answer and when you get that answer, align yourself with what it takes to be the very best at that, training, nutrition, rest/recovery etc

[Marc]

Client work ticked off today and some other work admin bits. I’ve felt pretty slammed today, even with having a decent sleep last night and a nap today also. Hoping feel fresher tomorrow as it will be day 1 of food plan being reduced with prep kicking off. Going to be having my last off plan meal today also with kerry, some Caribbean food staying home to have this so a chilled one, deffo needed

[Marc]

I have one off plan each week, I take away 2 meals & choose a meal that sits roughly around the same as my daily calories.. so my bodyweight isn’t effected & it’s still satisfying & it is something that responds well with my body – usually Caribbean, so chicken, 2 dumplings, a small portion of sweet potato fries & a small portion of coleslaw, I usually just opt for the same thing each week to from preference..

You will be fine taking away 2 meals to replace for an offplan meal.

This is how I also approach off plan meals.the key is not to over indulge but be present with loved ones during the off season as I think it’s important personally especially for myself having children

[Marc]

Last session of the week today – lower. Really good end to my training week, having come back after my de-load.

Overall performance was good in the gym, main thing was building back up my lifts gradually without smashing myself.

Full session today was;

Seated ham curl x3
Db rdl x2
Leg press x2
Pendulum squat x2
Seated calf raise x2

…the rest of my day was spent with my daughter, we are off to the cinema soon to watch Minecraft the move 🙂

[Marc]

Upper workout today at 8:30am… different gym today as it’s Easter the usual gyms and Karlton doesn’t open until 10am today (looooong) so to keep with our routine got in and trained early elsewhere. Solid session;

Chest supported row x3
Single arm pulldown x2
Lying cuff lateral raise x3
Hoist flat chest press x2
Incline hammer chest press x2
Underhand triceps pushdown x3
Seated db curl x3

…diet set up sent over from Kuba today to really kick start prep from Monday. I will also be doing cardio daily 20mins, to get ahead out of the gate! Looking forward to starting

[Marc]

Hi Dylan

So having read what you have said about needing overall physique development and the fact you are progressing both sessions I don’t think you need to be overthinking the number of sleeps between sessions as you are progressing your lifts so the likelihood is that you are recovering just fine so I would leave your sessions as they are

[Marc]

So here I would go with the cardio method you think is most effective for you. Look at your rate of loss and what’s helping you get closer to your goal then adjust time / numbers of days as needed

[Marc]

Morning guys

Usual rest day for me, check in pics taken for feedback tomorrow, client work / calls, haircut and maybe even squeeze a nap in too.

Bodyweight on Monday was 127.9kg and this morning it was 126.6kg so this goes to show getting my daily steps back up to 9kg and training again after my de-load has seen a nice shift in weight ahead of diet changes next week heading into prep

[Marc]

I agree with the team and their comments. To add, you will likely still feel very hungry for a good number is weeks post diet especially if you get really lean. Try to be patient with increasing those calories once in a surplus and try not to eat to hunger but more so for your needs which is growing steadily

[Marc]

First leg session back today after my de-load and man did I know about it. Where I ended with my weights I was moving before my de-load I wasn’t touching that much weight today. I always ease myself back in post de-load but push as hard I as can still. I am at that point now where I feel heavy, and even though prep should have started this week (but it’s on hold with steps being higher and bodyweight coming down) my cardio capacity on those high rep sets I certainly know about it.

Full session today was;

Leg ext x3
Hip leg press x3
Single leg 45 degree leg press x1
Lying ham curl x4
Toe press x2

[Marc]

I agree with Kuba and Sara on the gh front. I’ve pulled it out before and it’s hurt my look. Personally if I didn’t go far out with bodyfat in that offseason there would be no need to pull it out. Always try to give yourself time to get in shape and allow a few weeks should you need extra time. Managing stress is key too, so try to see how you can work on minimising this will help your look also

[Marc]

Push session this morning alongside Karlton. Building back up my lifts / numbers in the log book from where I finished off before my de-load. I always prefer to take my time and not go back all guns blazing trying to hit pbs in my sessions but that’s not to say that I don’t still give my all in the sessions, because that would be pointless and I’ve not got time for that. Feedback from Kuba he’s happy with current body comp, no changes meaning for another week at least I will be on the same food plan before my de-load so no prep diet just yet this week