[Marc]

I have one off plan each week, I take away 2 meals & choose a meal that sits roughly around the same as my daily calories.. so my bodyweight isn’t effected & it’s still satisfying & it is something that responds well with my body – usually Caribbean, so chicken, 2 dumplings, a small portion of sweet potato fries & a small portion of coleslaw, I usually just opt for the same thing each week to from preference..

You will be fine taking away 2 meals to replace for an offplan meal.

This is how I also approach off plan meals.the key is not to over indulge but be present with loved ones during the off season as I think it’s important personally especially for myself having children

[Marc]

Last session of the week today – lower. Really good end to my training week, having come back after my de-load.

Overall performance was good in the gym, main thing was building back up my lifts gradually without smashing myself.

Full session today was;

Seated ham curl x3
Db rdl x2
Leg press x2
Pendulum squat x2
Seated calf raise x2

…the rest of my day was spent with my daughter, we are off to the cinema soon to watch Minecraft the move 🙂

[Marc]

Upper workout today at 8:30am… different gym today as it’s Easter the usual gyms and Karlton doesn’t open until 10am today (looooong) so to keep with our routine got in and trained early elsewhere. Solid session;

Chest supported row x3
Single arm pulldown x2
Lying cuff lateral raise x3
Hoist flat chest press x2
Incline hammer chest press x2
Underhand triceps pushdown x3
Seated db curl x3

…diet set up sent over from Kuba today to really kick start prep from Monday. I will also be doing cardio daily 20mins, to get ahead out of the gate! Looking forward to starting

[Marc]

Hi Dylan

So having read what you have said about needing overall physique development and the fact you are progressing both sessions I don’t think you need to be overthinking the number of sleeps between sessions as you are progressing your lifts so the likelihood is that you are recovering just fine so I would leave your sessions as they are

[Marc]

So here I would go with the cardio method you think is most effective for you. Look at your rate of loss and what’s helping you get closer to your goal then adjust time / numbers of days as needed

[Marc]

Morning guys

Usual rest day for me, check in pics taken for feedback tomorrow, client work / calls, haircut and maybe even squeeze a nap in too.

Bodyweight on Monday was 127.9kg and this morning it was 126.6kg so this goes to show getting my daily steps back up to 9kg and training again after my de-load has seen a nice shift in weight ahead of diet changes next week heading into prep

[Marc]

I agree with the team and their comments. To add, you will likely still feel very hungry for a good number is weeks post diet especially if you get really lean. Try to be patient with increasing those calories once in a surplus and try not to eat to hunger but more so for your needs which is growing steadily

[Marc]

First leg session back today after my de-load and man did I know about it. Where I ended with my weights I was moving before my de-load I wasn’t touching that much weight today. I always ease myself back in post de-load but push as hard I as can still. I am at that point now where I feel heavy, and even though prep should have started this week (but it’s on hold with steps being higher and bodyweight coming down) my cardio capacity on those high rep sets I certainly know about it.

Full session today was;

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

[Marc]

I agree with Kuba and Sara on the gh front. I’ve pulled it out before and it’s hurt my look. Personally if I didn’t go far out with bodyfat in that offseason there would be no need to pull it out. Always try to give yourself time to get in shape and allow a few weeks should you need extra time. Managing stress is key too, so try to see how you can work on minimising this will help your look also

[Marc]

Push session this morning alongside Karlton. Building back up my lifts / numbers in the log book from where I finished off before my de-load. I always prefer to take my time and not go back all guns blazing trying to hit pbs in my sessions but that’s not to say that I don’t still give my all in the sessions, because that would be pointless and I’ve not got time for that. Feedback from Kuba he’s happy with current body comp, no changes meaning for another week at least I will be on the same food plan before my de-load so no prep diet just yet this week

[Marc]

So I would say eating enough calories in from a good balance of carbs, fats and protein will still see you gain weight. From a health standpoint this will be great for your cardiovascular system and training performance wise you will find when working across higher rep ranges in particular you will see a great benefit from an endurance standpoint

[Marc]

Hi guys, first day back training today after a 4 day de-load. Good to be back in the gym and getting after it. Today is day 1 of prep, but Kuba hasn’t made changes to my food today in the back of my bodyweight coming down 0.8kg on average from last week with rest day food / lower steps. Steps back up to 9k daily and tomorrow is a small check in with visuals so will get some more direction from there. Bloodwork taken fasted this morning which will then help map out the direction for prep

[Marc]

Well after a few weeks of preparing and keeping the surprise from kerry, I proposed her on Friday in front of her close family and also mine. A special evening and one with much meaning. It was nice to be away for a few days and also take a step back from social media and be in the moment.

Prep is starting for me this week, I’m really excited to get this underway and deliver my best physique to date on stage under the guidance of Kuba

[Marc]

Hi Dimitris

Thank you, appreciate the comment.

Training day – 4375kcals p412g c585g f43g
Rest day – 4208kcals p424g c457g f76g

I’m not using any insulin at all

[Marc]

Hi Joe, what would you normally wear when it’s a little warmer? I would just revert back to that clothing