[Marc]

Epic upper session! Numbers in the gym and performance is absolutely flying. This has to be my most productive off season to date. Very happy overall and so is Kuba from my check in feedback today. Simply a case of rinse and repeat until it’s time to start prep. In all honesty I can’t wait, big goals but this is what it’s about

[Marc]

I have been training for almost 3 years now and 1,5 year from that I’ve been training till failure and I have been progressing so much since then but didnt see much progress in growth and I’m starting to think it is really because of the food, I never really knew how to diet and eat properly so I will start learning and eat more. Thank you for your help.

This sounds like the missing link for you. You’ve changed your workout now so stick with the plan working on form, intensity and progressing each session. If it’s nutrition you are struggling with start a new question here, post up your current food plan, what your average weekly rate of weight gain has been and let us help guide you

[Marc]

Rest day today. A few different appointments alongside client work / calls. Check in pics also taken this morning for feedback tomorrow morning. Been a busy day, but a productive one so no complaints. Off to bed now, a good sleep is deffo needed

[Marc]

Not the best sleep last night, awake from 4am this morning. Client work block number 1 was ticked off as normal before training after meal 1 today. Tired going into today’s session, but work to be done and that’s what I did. Full session once again progressed, found that extra level and made it count.

My session today was;

Leg ext x3
Gym Leco hip press x3
45 degree single leg leg press x1
Prime lying leg curl x4
Toe press x2

Very happy with the numbers hit in today’s session! Much needed rest day tomorrow

[Marc]

Really good push session today. All exercises progressed on last week. Full session today was;

Pec deck x3
Low incline smith press x2
Seated chest press x2
Lying cuff lateral raise x3
Cross body triceps extension x3
Seated triceps dips x2

Really happy with how my training performance has been these last few weeks. Building up some really good momentum

[Marc]

Sorry, thought i had sent my needed macros too but must’ve forgot.

My goal is just to build as much muscle as possible, I’m currently doing Full body every other day and im getting about 20k steps a day sometimes 30k as my job involves a lot of walking, cardio related i typically only do that. I used the diet planner on the site and i have the following macros

Training Days

Meal 1 : 0g carbs, 52g Protein, 24g Fat

Pre workout: 80g carbs, 52g Protein, 16g Fat

Intra workout : 80g Carbs, 52g Protein, 0g Fat

Post workout : 161g Carbs, 52g Protein, 0g Fat

Meal 5 : 80g Carbs, 52g Protein, 16g Fat

Meal 6 : 0g Carbs, 52g Protein, 24g Fat

Rest Days

Meal 1 : 0g Carbs, 40g Protein, 42g Fat

Meal 2 : 60g Carbs, 40g Protein, 14g Fat

Meal 3 : 60g Carbs, 40g Protein, 14g Fat

Meal 4 : 60g of carbs, 40g Protein, 14g Fat

Meal 5 : 60g Carbs, 40g Protein, 14g Fat

Meal 6 : 0g Carbs, 40g Protein, 42g Fat

Thanks for sharing your macro split. Do you have a food plan in place following these macros that you can share here?

With your expenditure being so high from steps each day, you could potentially move some carbs around from your higher carb meals so you have carbs distributed between all of your meals especially as you are in a calorie surplus

[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