[Marc]

Hi Argon

I hope you get all the answers you need with your gut repair phase, I wish you well.

If sleep is down and you’re feeling tired this will directly affect your training performance. It would be advisable to take some days rest for sure, no weights / reduced output.

If you haven’t already, speak with your direct in regards to what is happening with your digestive system so he can advise you here as your protocol will be unique to you

[Marc]

Hi guys

Patrick is very very happy with my check in pics today. Even sharper today condition wise after yesterday’s rest day. The plan food wise for today is for a full day of higher calories ahead of training chest and side delts later today after 3 meals.

Overall I am very excited with my current look and it will continue to get better from here, with us taking things day by day as to what my body needs food wise and output. This morning I did a 30mins brisk walk, to be honest I enjoy this starting my day this week!

Start your day / week with intent guys and get after it!!

[Marc]

I agree with both of the comments above. To add, i would also stick with the carb sources you have been eating already as these will naturally digest well for you. Try to also think about low food volume, rice instead of potatoes for example to keep your stomach nice and tight

[Marc]

Evening guys

Check in with Patrick this morning. He said I am exactly where I need to be right now within his plan so now is about managing my body with what’s needed.

Today my morning walk was 30mins and food set up again was high calories meals 1-3 and Lower calories 4-6. No evening walk needed today on my rest day.

Had a very good sports massage today with Louise Craig, she’s really impressed with how much more mobile my shoulder is now so the treatments I’ve had PRP etc have / are making a big difference

[Marc]

This is an awesome thread ! With your morning / daily walks are you tracking steps this time / amount your looking to hiit or is it simply. Just go for the duration of walk

Thank you Kano, really appreciate your comment. With my walks I’m not tracking steps, but instead the time. But say I go on a walk for 30mins a set an alarm for 20mins and I aim each walk to hit a certain point in my walk before having 10mins walk remaining. This to me gives me a focus to keep up the pace of a brisk walk

[Marc]

Potentially you may squeeze more fat loss from fasted cardio with GH and yohimbine vs cardio at another point in the day because of fatty acid mobilisation . But when we then just factor in steps and overall
Energy balance , it then doesn’t make a difference once we get to the end of the day. I also despise yohimbine 😂

Even if this mechanism works, do you think it’s important to try and take advantage of it for the purposes of getting 7-8% BF instead of stage lean, or I could just eat breakfast with coffee as soon as I wake up because I despise early day movement? 😅[/quote] the team have said everything that I would have said also . I will add it’s one or the other, either bulk or cut. If you are carrying to much bodyfat to bulk, then going into a. Cut and then push back up slowly

[Marc]

hi guys, no morning steps this morning instructed from patrick. he is really happy with my look,so now its pushing and pulling with output and food also. today was a mix of higher carb meals pre workout and lower carbs meals post workout. strength was better today for my push style training session which will be down to less output this morning and the extra food yesterday and today. i am happy with how things are coming along, keep ticking those boxes each day!

Saturday 8th November – athlete log

Morning guys

Based on today’s check in visuals food set up is the same as yesterday, my pre workout meals higher calories (meals 1,2 and 3) and post workout lower calories (meals 4,5,6)

Today my morning walk was 30mins and after 3 meals today I will train hamstrings/glutes/ calves and 1 quad exercise

Later this evening will be another drive on the motorway (my dad will be sharing the driving with me, such a legend) to see the surgeon person who has been helping my shoulder to stay pain free.

Busy day, but going to be productive!

[Marc]

Hi marc hope your well? With the post workout shake, i know this is something most people do not believe in/do…. and just eat a meal, have you noticed any difference with keeping in a shake post gym this time round?

Hi Kano, i would not say so much notice a difference, but it allows me to hit my protein target and with the whey will digest fast ahead of me eating a whole meal so I can see the reasoning and benefit behind it

[Marc]

I personally havnt put a focus on either JP, don’t really know enough to be honest. I was told to do 3-5g a day by a formal coach just as a lifestyle client and I’m feel I’m taking a more more than that recently! Probably should have weighed it out before asking 😂. So was just wondering if more than 5 had a negative impact. I’ll now sort it out with Lo salt and getting more potassium in

3-5g pink salt for someone who is very active is really low. i am in agreement with what the team have said, but to be accurate weigh out whatever salt you use for the day into a pot, assess what it does to your body say over a week – 10 days as it will take some time to adjust and then make any changes from there based on what you are seeing visually

[Marc]

hi guys, no morning steps this morning instructed from patrick. he is really happy with my look,so now its pushing and pulling with output and food also. today was a mix of higher carb meals pre workout and lower carbs meals post workout. strength was better today for my push style training session which will be down to less output this morning and the extra food yesterday and today. i am happy with how things are coming along, keep ticking those boxes each day!

[Marc]

Hi Joe

Unfortunately your pics are not loading. My opinion on this is work within an active range of movement that is specific to your body and allows you to work safely whilst getting the most from the exercise. Before lifting heavy loads, really work on standardising your form with tempo, bracing, range of movement as this will all lead to greater progress and physique development

[Marc]

High carb food set up for today. Patrick’s feedback is that we are very close now to where he wants me, a few more percent and then I’ll be in the perfect position to back off. Today my morning walk was 30mins and not the usual 45mins. Training wise today I will do my usual Thursday session back and biceps, followed up with 10 mins stairmaster post workout.

The changes are literally daily to my physique, it’s exciting to see and even those times when my body feels that more tired the focus remains to keep going to bring my very best which I can see already is 100% going to happen. The work continues!

[Marc]

Wednesday, so that means a rest day for me. Morning walk 45mins, followed by my check in to Patrick, client work / food prep and later today I also have my haircut and a 30mins walk this evening.

Patrick is very happy with how fast my body is responding, again woke up leaner today even after my higher calorie meals pre workout yesterday.

Today’s food set up is lower calorie meals 1,2,3,4 and 5 and then my last meal of the day will be meal 6 from my higher calorie meal plan.

Another day and another opportunity to take a step closer to the end goal, so it’s full focus!!

[Marc]

How many sets are you doing in total? Either way, take your top sets and backs off sets as close to failure as you can. Don’t leave reps in the tank as that will slow down your progress!

[Marc]

A must have in my peptide stack and my clients love it too. I’m deep into a dieting phase and since I’ve been using it my energy, day to day function is so so good! I split my like how the guys said above and get mine only from proforma