[Marc]

Hi Joshua.

I agree with kerry, we need some more context here please.

We won’t write out a diet for you, but happy to review what you are doing currently if you can share this and we can then give our input

[Marc]

First session of my training week done and dusted this morning. Another very good session and start to my training week. Every single lift progressed the board. I’m literally stepping in the gym with even more intent to take all that I can from each session and it’s working a treat. I think a big plus is seeing my physique look more symmetrical especially now I’m able to get some more range of movement from my right shoulder (the one with severe osteoarthritis)

[Marc]

Chilled day today. Some admin work ticked off and client work early morning. Spent the rest of the day with kerry and also with my family which was nice. Felt quite tired today, so definitely an early night is needed ahead of training tomorrow morning

[Marc]

Hi Damian

Is the 1.8 litres you are drinking during your session decaf or water. Water at 1.8 litres is absolutely fine, but like Clare mentioned drinking one of the options she suggested would help your hydration levels further and aid training performance.

In terms of the boditrax system, your daily stats will change from day to day based on factors like sleep, hydration, stress, etc. in my opinion focus on taking your bodyweight each morning fasted then at the end of the week see what your average bodyweight is. Then based decisions of that as to whether changes need to be made. You not hit the nail on the head with looking at trends and keeping tracking variables consistent

[Marc]

Working in higher rep ranges will help you here for sure more than 5 reps. What I would do is forget what weight you lifted for 5 reps. The target is more reps so I would focus on re-setting your lifts using a lighter weight. Do feeder sets / warm up sets to gauge how much you think you might be able to lift. I’d even say lift a weight where you might end up with more than 12 reps at the start as this will give you a good idea of how much weight to use for the next session and so on

[Marc]

The end of a great training week today. Leg session and every single exercise progressed on last week. Rest day tomorrow then back at it come Monday. Afternoon spent with my eldest daughter which was really nice.

Full session today was;

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

[Marc]

Hi Jordan

If your aim is more size are you in a position to push up bodyweight to help recovery? What is your current body composition like?

[Marc]

Check in feedback today. Kuba is happy with how I am looking, bodyweight average has come up around 1kg this week, bigger increase than normal but no change visually and mobility is still the same. Currently 128.2kg the last few days the heaviest I have been so far this off season. Great upper session this morning, every single exercise progressed and 1 more session to tick off tomorrow for the end of the week.

[Marc]

So keep curcumin away from your training window, so take 1 serving in the morning and 2 serving pre bed. All other supps you can keep as it is

[Marc]

Hi guys

Rest day for me today. Client work, steps, some food shopping and new some admin bits ticked off today. Not to much to report today, took my check in pics this morning for feedback tomorrow. 128.2kg biggest and leanest I’ve been, so I’ll take this for how deep I am into my off season

[Marc]

I agree with Clare as above, if you are not gaining then yes you need to eat more if this is the current goal, we can’t not add fat whilst in a surplus but good whole food choices instead of processed definitely help this from my experience over the years, is your diet whole foods?

Ye, I’m always trying to eat whole foods, here is what i ate yesterday

Meal 1:

– Oats 120g

– Lean quark 250g

– Raspberries 125g

– Chocolate 95% 23g

62p 21f 83c

Meal 2: (Pre workout)

– Chicken 200g

– Rice 200g

– Broccoli 122g

– Banana 85g

62p 4f 177c

Meal 3: (Post workout)

– 6 eggs

– Cream of rice 100g

– Banana 88g

53p 38f 107c

Meal 4:

– Turkey 93/7 156g

– Chicken 82g

– Potatoes 319g

– Tomatoes 100g

53p 18f 66c[/quote]
For post workout your fats are pretty high here. You could use egg whites and some whey instead and use more carbs here instead. Aside from this I agree with the comments the team have said

[Marc]

Leg session today! Another great session, performance in the gym is absolutely flying right now. Log book once again beat from last week with both weight and reps.

Full session today was;

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

Also had a sports massage on upper body post training ahead of my rest day tomorrow.

[Marc]

I agree with all of the comments here from the team. To add use a logbook and track your lifts so you are less likely to be overshooting how much you can actually lift

[Marc]

Midweek check in today. Kuba is happy with the visuals so no changes to plan today, crack on as normal. Was in for a push session today, another full send session. A few things happening externally so I’m channeling the aggression into my sessions and once again beat the log book from last week so I’m happy about that

[Marc]

Hi Angelo. This looks fine to me buddy. Just looking at legs, I’d do a Bulgarian split squat on one of the days and swap out smith machine split squats. Have you tested this out? How has it been going for you? How’s recovery and progressions so far? I’m assuming you’re in a position where you need to grow everywhere. If so, this looks like a good start 👍🏼

I’m currently trying to cut so I wanted to change my split from when I was bulking.[/quote]
Hi Angleo, What’s your reason behind wanting to change your split now you are cutting? How long have you been cutting for so far and how has your training performance being going?