[Marc]

Rest day today, managed to have a little lie in this morning. Catch up phone call with Patrick after my check in this morning. Although bodyweight is similar to where it has been at some points a week ago, the steps forwards visually have really improved. Lower kcals today, 2 x 30mins walk on my walking pad and all the usual things that fill my day – food prep, client work, posing / mobility. Business as usual, another chance to take a step forwards this week and that’s exactly what I’ll do

[Marc]

I think based on you saying you getting good results I wouldn’t change anything for now. You have prioritised the areas you want more growth and if you are seeing this at a good rate and recovering well leave things as they are for now

[Marc]

Really good leg session today. One of them ones when once in the gym get after it and switch any feelings off.

Full session today;

Adductor x1
Lying leg curl x2
Leg ext x2
Hip leg press x2
Db RDL x1
Abductor x3
Standing calf raise x2

Lower kcals today as we push on in the deficit, making it 4 days in a row and tomorrow will also be lower kcals

[Marc]

I would definitely go with the advice Meg has given here. I know you said you train glutes 3 days a week, I would also recommend having a rest day in between each session also to help recovery

[Marc]

Phone call with Patrick this morning after I sent my check in update / visuals. He’s very happy with how things are progressing and we are on track. I was also really happy with the visuals today and posing is getting easier as bodyweight is creeping downwards. Today was another lower kcals day – 3rd in a row with tomorrow likely to be higher kcals for leg day.

I had a really strong back, rear delts and biceps session today very happy with training performance.

Full workout was;

Chest supported t-bar row x2
Single arm d handle cable row x2
Underhand grip lat pulldown x2
Rear delts cable row x3
Db concentration curl x3
Single arm d handle bicep curl x3

[Marc]

Agree with all the comments from the team above. I would add go with the one you would most enjoy for cardio too

[Marc]

Rest day for me today. Started my day like normal, 30mins walk on walking pad then into client work and check in to Patrick. Little on the flat side from the rear, but this is part of the process as we edge closer with the condition needed. Today will be a lower kcals day and likely tomorrow always to keep things ticking along.

Feeling good! I will get some posing practice in later today, mobility and also my second block of 30mins on the walking pad. Really looking forward to seeing the changes over the coming weeks. Business as usual today, full focus.

[Marc]

Morning all, back in today at lower kcals for today’s upper push workout and also lower kcals for my rest day tomorrow. Still a question mark around my first show this season, but Patrick is confident the way things are moving the France pro show can be my first show which will be 5 weeks out this weekend. Things are moving well, not having to push hard and my body is responding well to the carb cycling process.

1 day at a time, I’m like a robot doing the necessary and not overthinking anything. My job is to execute the plan and that’s it.

I’ll hit my upper session today at warehouse gym, I have my best sessions here for this workout so I’ll make the drive across town to get it done, followed by posing and cardio.

[Marc]

Hi Ben

The team have covered it well with the different categories across federations you can enter.

In terms of if it’s worth it, potentially yes competing in more than one class on the day. But you will also have to consider approaching peaking for both classes on the day and if you don’t have a coach this is something extra to consider, so you may well choose to focus mainly on one class per federation.

The experience will come from stage time / competing with different federations. Each show is a learning experience which you can take into following shows and if you have a few lined up this will be valuable for you moving forwards.

I wish you all the best bud

[Marc]

Morning all, check in this morning with Patrick. A little flatter today in my physique which I know is part of the process, bodyweight is down 1.2kg on average from where it was last week. Full higher kcals day today and also an upper 2 workout will go down early afternoon today. Feeling good overall, the changes between higher kcals and lower kcals along with output are keeping things moving along smoothly.

Training session today will be at my home gym and will be;

Underhand cable d-handle row – x2
Hammer row overhand grip – x2
Upper back pulldown x2
Cuffed cable lat raise x2
Low incline smith chest press x2
Triceps rope pushdown x3
Over the shoulder triceps ext x3

[Marc]

I agree with hilly here. If the goal is to build muscle focus on a calorie surplus if the goal is to get leaner lower calories and focus on output from steps / direct cardio

[Marc]

Hi mate

Unless you are training in the morning I don’t think there’s a need for EAAs upon wake. Glutamine in the morning and pre-bed I take both personally myself this way for gut health, so I think it’s fine to stick with this

[Marc]

Things are picking up pace. 1.1kg down from my previous lowest bodyweight on prep, today I weighed in at 119.9kg. Big step forwards in condition, Patrick is happy with the direction we are moving. The visuals are looking good too.

Rest day for me today so lower kcals food and 2 x 30mins walk on my walking pad. I had a sports massage a short while ago, really good and definitely needed and then went through some adjustments with posing too which look much better.

Some client work to finish up along with seeing my parents later on

[Marc]

You’ve lost a good amount already in the time you have been dieting. I agree with Sas that calories sound low with high output.

In terms of calories, are you eating the same food each day or do you have a training day and rest day food plan and do your macros vary on these days?

A refeed or a few days high food, some actual rest days and lower output from steps is definitely something to consider here to drop some fatigue, get fresh again and speed up metabolism before going back into your normal set up

[Marc]

Start of the week and 1kg down on average in bodyweight from where I was this time last week. Check in today and plan of action meals 1-3 higher kcals pre workout and meals 4-6 lower kcals post workout.

I’ll be training legs close to home as it fits my routine better today and I know I can get a good session in with the kit available to me. Session today will be

Adductor x2
Lying leg curl x2
Leg ext x2
Hip leg press x2
RDL x1
Abductor x3
Seated calf raise x3

Another chance this week to take a step forwards in prep which I’m looking forward to.