[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

[Marc]

Hi Ben

All the info from the team is spot on here and this is also how I approach travelling abroad. With the difference in timezones try to eat your first set of meals as you would normally if you were at home.

It’s going to be a long journey, so having some extra protein meals with some veggies would be a good shout.

What I find useful is putting some food into freezer bags, having a few Tupperware containers to open the food bags up and eat out of the Tupperware and then from the freezer bag away that has food in. Helps to keep down how much Tupperware containers you might actually need. Pack your food scales in your hand luggage too in case you need to weigh anything / adjust food too

[Marc]

i agree with the team. aside from that other useful metrics to track is your blood pressure, blood glucose and heart rate

[Marc]

Hi guys another drop in bodyweight overnight, closing in on condition daily now.

Today was a combination of higher calorie foods pre workout meal (meal 1,2 and 3) and then post workout was lower calories meal 4,5 and 6. Only change to post workout was 75g raw weight rice instead of 150g raw weight sweet potato.

Today’s session was good, felt like I had more power from the extra food, even if I did get pinned in the hip press lol but had to go for that extra rep.

Training shown below and also my food for today too!

Leg ext x2

Hip leg press x2

Hack Split squat x2

Abductor x3

Toe press x2

All food is raw weight measures

Meal 1:

Higher kcals:

30g whey isolate

200g egg whites

1 large whole egg

120g cream of rice raw

1 banana

Meal 2:

High kcals:

200g chicken

120g rice

75g veggies

5g olive oil

Meal 3:

High kcals:

50g whey isolate

120g cream of rice raw

20g almond butter

Post training:

30g whey isolate

10g glutamine

Meal 4:

lower kcals

75g rice

300g white fish

75g veggies

5g olive oil

Meal 5:

lower kcals:

300g white fish

150g sweet potato

100g mixed Salad

Apple cedar vinegar

10g macadamia nut oil

Meal 6:

lower kcals

300g egg whites

2 hole eggs

50g veggies

[Marc]

Usual Monday training session today – chest with side delts. Strength was down a bit today, but it’s to be expected now deeper into prep. Running lower calorie set up with food today, before tomorrow’s higher calorie day ahead of training quads, glutes and calves tomorrow.

Aside from training, client check ins and an appointment on my shoulder which helps to stimulate healing, drop inflammation and increase range of movement. Heading home from the appointment now, 1hr30 mins drive, thankfully my dad came along with me so I get to be the passenger

[Marc]

morning guys

really good treatment yesterday with dr ansar mahmood at kyznclinics. i had some focused shockwave treatment on my shoulder / lats, sis ems on my back and an ultrasounded guided injection to reduce pain in my shoulder and lubricate my shoulder joint and keep inflammation down even more and i can already feel a difference this morning with range of movement.

check in with patrick today, we are stepping things up in prep. usually on a day where i train chest + side delts like i do every monday we run higher kcals but today we will run lower kcals. i am excited to push on and i will post my full diet up for higher and lower carbs days for you all to see

So I have a high and Low day food plan which is as follows;

All food is raw weight

Meal 1:Higher kcals:30g whey isolate200g egg whites1 hole egg120g cream of rice raw1 banana—————-lower kcals:30g whey isolate200g egg whites1 hole egg75g oats50g bluberries

Meal 2:High kcals:200g chicken120g rice5g olive oil—————lower kcals:250g chicken150g sweet potato5g olive oil

Meal 3:High kcals:50g whey isolate120g cream of rice raw20g almond butter—————-lower kcals:250g chicken75g rice75g veggies10g olive oil

30min pre training:5g Creatine10g EAAs(NOTHING ON REST DAYS)

Intra training: 15g EAAs(NOTHING ON REST DAYS)

Post training:30g whey isolate10g glutamine(NOTHING ON REST DAYS)

After 30 MIN post training:High kcals:120g rice200g lean beef1 banana————-lower kcals75g rice on training days150g sweet potato on rest days300g white fish5g olive oil

MEAL 5:High kcals200g salmon300g sweet potato100g mixed saladTable spoon apple cedar vinegar10g macadamia nut oil—————lower kcals:300g white fish150g sweet potato100g mixed SaladApple cedar vinegar10g macadamia nut oil

Meal 6:High kcals50g whey isolate75g cream of rice30g macadamia nuts or almond butter————lower kcals300g egg whites2 hole eggs50g veggies2g omega 3

Water 6-7 litres a day.12g pink salt a day

How did you find the shockwave treatment Marc? Glad the treatment went well!

As I am trying to cleanly bulk – Whats the mindset of managing to eat all of that food? Is it, I have this goal and I have to accomplish it etc? How do you find your stomach copes?

[/quote]

Hi Damian

So I find the shockwave treatment works really well for me. I have focused shockwave not radial and this goes deeper into my muscles.

I’m cutting so this is not actually a lot of food for me, especially now following the lower calorie food days. My stomach is absolutely fine with the food, very flat.

My mindset is to be the very best version of me, so I’m very much results driven to bring my best whatever that takes[/quote]

Very inspirational, thanks Marc!

[/quote]
That’s ok, you’re absolutely welcome Damian

[Marc]

Have you tried any other variation of single arm pulldown, if so how did that feel? Hard to say / pinpoint exactly what it is but if it’s on going I’d definitely get it checked out by a physio for a specific diagnosis and protocol to help you

[Marc]

Hi Liam

Sorry to read this bud. I fully agree with kerry’s and Clare’s advice. It might be coming from your shoulder or it could be a referral pain from another muscle group. Best to get it checked out and in the meantime avoid any movements you know cause pain

[Marc]

All you guys are saying insulin no and again I am asking purely for curiosity purposes, why not? I would love to know as to why you guys have this reasoning. Thank you for the help 🙂

Because no one will ever of mixed insulin with peptides and tested to see what happens scientifically. So why would we risk doing so and creating some form of issue or ruining the peptides.

We dont know so we dont risk[/quote] fully agree with peter here – best to keep them separate

[Marc]

Usual rest day for me today with lower calorie food set up. that also means 45 mins fasted and 30mins walk later in the day. big week upcoming as look to take another step forwards in condition. this is where it becomes more mind over a matter and remembering the end goal. the changes are happening and it excites me to keep on pushing!

[Marc]

0.4kg up after yesterdays higher calorie carb day. Check in with Patrick this morning, and we are back to lower calories as we continue the push to get into condition. Energy has dipped as the weeks gone on but taking huge strides forward with condition.

Training session today was legs, hamstrings focused… session was ;

Lying leg curl x2
Smith RDL x2
Leg ext x2
Seated hamstring curl x2
Abductor x3
Seated calf raise x2

10mins stairmaster post workout

[Marc]

You could potentially be lifting a little too heavy here. Depending on what your actual goal is but 4-5 reps likely won’t be enough for you to give your body enough training stimulus. I’d vary your rep ranges a little, like 8-12 reps / 12-15 reps. Give your body a different training stimulus that it will then need to adapt to

[Marc]

Agree with what Kuba has said above. To add, really make sure you take your time adding weight here. Get your form locked in and build up slowly from there

[Marc]

Hi guys, moving at pace in this current comp prep 0.4kg down on yesterday’s bodyweight. A high day (check my log from a few days ago to see what food that is) has been instructed by Patrick today who is very happy with the direction my condition is heading in.

Training today will be Push (1 upper chest exercise with shoulders and triceps also).

Nearing the end of the week, big step forwards with condition now it’s time to finish the week strong!