[Marc]

Agree with the team here. Aside from that can’t comment on if other carbs should be added to the meal as you haven’t mentioned what else is in that meal. If you have a good range of micronutrients from fruit and veggies in your meal plan then you don’t have to change / cut out bread

[Marc]

Legs hams dominant with glutes back today (posterior chain). I’ve never directly done a hip thrust exercise in my training program but I’m down to give it a run to see what it could add to my physique.

Good session today, happy with how it went. I need to work on my form with the glute ham raise as that’s an exercise I want to add in and likely take out standing leg curl from this session. So some work to be done form wise, but I’m down to get better.

Full session was;

Standing calf raise x3
Lying leg curl x3
Hip thrust x2
Single leg standing leg curl x2
Chest supported prime row x2
Single arm cable pulldown x2

[Marc]

Lowering dose of high or keep it the same, cause me harm than good pulling it out fully

[Marc]

Morning training session ticked off today push with arms also. With arms being a smaller muscle group I went with doing a superset for triceps and biceps which works well for me.

Really good session, happy with both training performance and body composition.

Full session today was;

Pec deck x3
Seated chest press (overhand grip) x2
Incline pin loaded chest press x2
Single arm cuffed lat raise x2 + 1 extra set Right side
Triceps rope pushdown superset db hammer curl x2
Single arm over the shoulder triceps ext superset Nytram single arm bicep curl x2 + 1 extra set Right side

[Marc]

I rate quanta never had any problems myself so I am in agreement with Nick. If in doubt drop them a message they will be able to let you know why it’s different

[Marc]

Rest day for me today and definitely welcomed. I trained 3 days in a row, something I haven’t done for around 7-8months, because last off season I was training 2 days on 1 day off. Going to see how things go with 3 days on, 1 day off, 2 days on but I’m sure I can make it work like I did before.

Anyway, today has been client work, new client set up, steps, bloodwork done and haircut, busy day but a productive one – I prefer it this way.

[Marc]

I second what Maddy and hilly have both said.

[Marc]

Hi guys

Epic training session today with Karlton this morning. Quad dominant leg session and we definitely got after it. Now that I’m post show training volume has increased with the goal to add more size overall to my physique.

Full session from today is below;

Seated calf raise x3
Leg extension x3
Nytram leg press x2
Single leg hip press 3sets
Seated hamstring curl x3

[Marc]

You mentioned significant fatigue also, have you been dieting? What’s your diet and cardio / steps like?

[Marc]

Hey Marc just curious what your full daily diet looks like right now? Since sometimes you train after a different number of meals?

Also what does your cardio and daily steps look like right now?

Hi Nick pics of diet didn’t post up, I’ve wrote it out for you.

Training day

Meal 1
1 large whole eggs
200g egg whites
50g Mediterranean veg
100g cream of rice
40g tbjp iso pro whey protein
100g blueberries
15g almond butter

Meal 2 (Pre-Workout)
250g raw weight chicken breast
150g hydro rice
100g pineapple
20g jam

Intra workout
30g performance fuel
15g eaas plus hydration

Meal 3 (post workout)
250g raw weight chicken breast
130g raw weight jasmine rice
25g spinach
50g Mediterranean veg
5g olive oil
100g pineapple

Meal 4
250g raw weight 5% lean beef mince
100g raw weight jasmine rice
25g spinach
50g Mediterranean veg
10g macadamia nut oil
100g pineapple

Meal 5
200g egg whites
1 large whole egg
40g performance protein
100g oats so creamy
80g banana
15g almond butter

Rest day

Meal 1
1 large whole eggs
200g egg whites
50g Mediterranean veg
100g oats so creamy
40g tbjp performance protein
100g blueberries
80g banana

Meal 2
250g raw weight chicken breast
100g raw weight jasmine rice
25g spinach
50g Mediterranean veg
5g olive oil
100g pineapple

Meal 3
250g raw weight chicken breast
100g raw weight jasmine rice
25g spinach
50g Mediterranean veg
5g olive oil

Meal 4
250g raw weight 5% lean beef mince
100g raw weight jasmine rice
25g spinach
50g Mediterranean veg
10g macadamia nut oil
100g pineapple

Meal 5
250g fage total 0 yoghurt
40g tbjp iso pro whey protein
90g cream of rice
100g blueberries
20g almond butter

[Marc]

Hey Marc just curious what your full daily diet looks like right now? Since sometimes you train after a different number of meals?

Also what does your cardio and daily steps look like right now?

Hi Nick

I’ve attached my training day and rest day meal plans. If I train earlier I still have my pre workout meal and post meal as it should be then adjust meals for the rest of the day around those two meals,

No cardio currently, my daily steps are between 7.5-8k

[Marc]

Pull session today after 1 meal. Solo session close to home, and got the session in early so that I could get a much needed sports massage in just before midday today.

Session felt really good, happy with how the overall session went and training performance is holding well in this current health phase.

My full training session for today is below;

Chest support t-bar row x2
Single arm cable row x2
Single arm pulldown x2
Seated rear delt row x3
Single arm cable preacher curl x3
Single arm cable bicep curl x2 +1 extra set right side only

[Marc]

Hi Owen

So I’ve just read through the entire post and the replies from the team on your last post on training splits. I think Oscar covered everything you needed for your push and pull sessions.

Did you have anything further you wanted to ask on this? If yes drop it in here please along with anything from that post you wanted to cover cheers

[Marc]

First session of my training week complete this morning. Linked up with Karlton today, trained push together. We haven’t trained together for some time and it’s something we’ve spoken about at different points during the year and today we made it happen. Good session overall, nice to be back training at warehouse gym for a change today compared to my usual home gym.

Full session today was;

Seated pec fly x3
Low incline smith press x2
Narrow grip flat chest press x3
Seated triceps dips x2
Single arm cross body triceps ext x3
Single arm cable lat raise x3

[Marc]

Hi Owen

So I’ve just looked up the raw pre workout. It has an ingredient in it called beta alanine which I thought would be the case from what you said causes you itchy face and ears. This will 100% be why you feel like this.

Based on this what James and Clare have both said I fully agree with. Tbjp DNFM does have beta alanine in the ingredients profile so you might still feel like this