[Marc]

I agree with both of the comments from Allison and Clare. What I will add is that if a high day / refeed is used it might be 1 day or even 2 days, depending on how fatigued your body is. Alongside this I’d also consider reducing output via steps or cardio (of both) to give your body the chance to drop the fatigue that has been built up over the weeks of dieting

[Marc]

Another very good training session today. Progress taken across all exercises today for legs. The focus and drive to get every ounce of progress from each session is through the roof. My goal for this year remains the same as previous years, to win my very first process show and qualify for the mr Olympia. My actions daily reflect this and I want it this year more than ever. The pursuit continues!

[Marc]

Check in with Kuba today, first one in a week with him being away. All is good, no changes. My physique continues to take steps forwards so no updates just yet. Today’s session was push, another great session with progress across the board which I am very happy with. Rewind back this time last year I could lift the weights I am lifting now let alone do the exercises so I’m very happy to be in the position I am now and progressing my training and having a really productive off season too

[Marc]

Hi bud, I completely agree with what kerry has said here. Arms are a small muscle group and not very taxing to recover from so that would be my approach and something I have personally done myself in the past. I would choose an different exercise for triceps and biceps on your leg session days that you wouldn’t normally do on your push or pull sessions to work your arms from a different angle

[Marc]

Hi Matthew

How long have you been cutting for? Do you have any current pictures? Do you think your adherence to diet is still good to continue the dieting process.

I totally get what you mean with so much information online. The next steps really are individual to you, so you have come to the right place here for advice. Keep me (us) posted on the questions I’ve asked above please

[Marc]

Started my training week as usual with a pull session. Very solid session, progress across all of my lifts today with either numbers or weight and in some cases both. I feel like training is flying, really working on keeping my training execution on point to get the most progress possible in my off season. Aside from training today, my usual steps at 9k, client work, shoulder mobility and later this evening I will be using my electrical stimulation on my shoulder as normal to help with keeping me mobile and keep inflammation down. An all round good day and great start to my week.

[Marc]

So with where your bodyfat levels are, I would be inclined to spend some time here in a diet phase to get leaner before your next steps whether that be a growth phase or maintenance phase. The advice from the team on how many calories to drop as a start point I completely agree with. I would take your weight daily fasted, then work from an average weight loss each week as to when you make adjustments with food / expenditure

[Marc]

Rest day for me, not the best night sleep due to my daughter waking up a few times during the night. An in person posing client this morning, aside from that it’s been a pretty day as my daughter hasn’t felt well. Off plan meal tonight, myself and kerry are going to make something at home which will be nice and make a change from us ordering or eating out

[Marc]

You definitely can be ready. Keep chipping away and if anything act as if you are 7 weeks out and then use the last week as dropping fatigue and dialling in for the show. Posing you can make some tweaks to display your physique to the fullest for sure. Plan on posing practice, use it also to drive up expenditure and bring you in more condition wise. Good work, stay on it

[Marc]

Solo leg session this morning, I needed to get my workout done early doors before picking my daughter up. Really good session, great way to end my training week. I did make a change today with exercises, banded pivot leg press instead of Nytram leg press because I trained at a different gym today. Hit good numbers across my entire session, fire is high to maximise this off-season and huge goals this year so every session counts.

Full session;

Seated leg curl x3
DB RDL x2
Banded pivot leg press x2
Pendulum squat x2
Leg extension x1
Toe press x2

[Marc]

Are you tracking your calories / output currently? If so what is your bodyweight doing?

[Marc]

I agree with the comments above. If budget is not an issue I’d go with the pharmacy grade omegas – oh mega pharma pro as it’s higher quality especially given you do not eat fish

[Marc]

Last session of the week for my upper body, training pull early morning. Another really good session today, yesterday sports massage had me feeling really loose which definitely helped in today’s session.

Full session today was;

Prime chest supported row x3
Underhand hammer pulldown x2
Lying cuffed lateral raise x3
Neutral grip chest press x2
Incline chest press x2
Z-bar skill crusher x3
Z-bar cable curlx3
Ab crunch x3

Back home now to finish client set ups

[Marc]

Hi Erik

So I actually make my cream of rice using hot water from the kettle. I understand what you mean empty feeling with eating it, especially if there’s a 2 hour window between you eating this meal and then training. You could save this meal for post workout and go for a whole meal instead like chicken and rice to keep you a little fuller or add some oats like you said

[Marc]

Usual Thursday rest day for me, so that means sports massage alongside client work / consult calls and I even squeezed in a nap today lol which was nice. Bodyweight this weeks seems to be holding between 125.4-125.8kg this week so not much change really. Hunger remains pretty high, but visuals outweigh this feeling!