[Marc]

Hi guys, headed back home today. Leg session number 1 of the week and hit a de-volume session. Compound exercises 1 set only and isolation exercises full volume, just to help keep me a little fresher with travel / joints feeling a little sore so this is his Kuba wanted me to run todays set up ahead of my rest day tomorrow

[Marc]

Your food sources all look good. I wouldn’t focus on what other people do with their food as your needs and others are different. Remember you are supplementing with omegas which also takes your fat content higher. Aside from this take into account the points Clare has said also and you will be all good

[Marc]

Midweek check in, Kuba is very happy with my body composition and current spot. No changes today, business as usual. I’m still away with kerry, back home tomorrow. In for a push session today, trained over at a gym called revolution fitness Worcester because it’s close to where we are staying. Decent session, got the job done.

Exercises today;
Pec deck
Incline smith chest press
Flat hammer strength chest press
Lying cuffed lat raise
Cross body triceps extension
Triceps rope pushdown

[Marc]

Recovery is important. If you are going into your session already fatigue adjust your training frequency / volume to allow for progress and recovery. I fully agree with what Jordan has said here bud

[Marc]

Pull session over at tbjp gym today. Really good session. First time using the Roger’s lat biased row, what a machine so so good – definitely one of the best machines I’ve used. There was also a seated bicep curl machine – pin loaded Cybex which was really smooth. Spoilt for choice in the gym, only wish it the gym was closer but definitely good to get over there today especially whilst me and kerry are away as the gym was a 30mins drive and well worth it. Will post some videos on my IG in the next day, but first chill with kerry this evening

[Marc]

Hi mate

Firstly well done on your rate of loss over the 16 weeks, a rate of loss of 0.75kg each week is good going. I tried to open the link you put here but it doesn’t let me open it. You’re welcome to send the pics over to me on instagram @marc__hector and I can reply to you there

[Marc]

Chilled day of sort today. 5 years today for me and kerry being together. We’ve packed the whole house up (bodybuilding life lol) and are away for a few days at a cabin. Mini break away, doing the usual routine but with some much needed downtime in between too

[Marc]

I fully agree with the comments above with how to approach increasing food. Once you start to see a nice rate of gain, then you can think about having a training day and rest day calorie / macro target

[Marc]

Last session of the week – legs. Not my usual 5 day training week because I’ve been ill, been I still got in PPL this week – so I’ll take that over nothing, especially with how I felt at the start of the week. No sets to failure 1-2 reps in reserve. Not back to 100% yet but I don’t think I’m far off now. Afternoon / evening spent with my eldest daughter 🙂

[Marc]

Steps at 17k daily and cardio 30mins 3 times a week is a lot. Unless you daily expenditure means steps are high I’d definitely look to reduce daily steps down. Even to 12k. Cardio is good to keep in for heart health and fitness as you are getting heavier. You could opt to go for HIIT for cardio where you do maybe 15mins in total 3 times a week.

[Marc]

Agree with Jordan I read this and thought @adambishop1 is the man to help you here

[Marc]

De-volume push workout today. Feedback from Kuba from my check in today he doesn’t want me training full volume until I am 100% – but happy for me to get some training in.

I trained after one meal, I had a good solo session. Even though it’s not full volume – getting back into my routine has been exactly what I needed. Outside of training client work, consults, haircut, food shop lol so a few bits to get done but it’s the way I like it.

Session today;

Pec deck x2
Inc smith press x1
Nautilus chest press x2
Lying cuffed lateral x2
Cross body triceps ext x2
Z-bar underhand triceps pushdown x2

[Marc]

Great work, really well done here. I agree a few more weeks to get as lean as you can would be ideal here. You can make these adjustments through TD and NTD food, daily steps for TD and NTD and direct cardio too.

[Marc]

Back to business today, in for a solo pull session. I am not quite back to 100% but I am way better than I have been these last 5 days. Full volume session, mindful of not training to absolute failure so I didn’t smash myself.

Exercises today;

Prime chest supported row
Single arm lat bias cable row
Cuffed pullover
Single arm cable pulldown
Upper back latpulldown
Seated rear delt row
Db preacher curl
Nytram bicep curl
Seated abs crunch

Overall really good session, glad to be be back I training!

[Marc]

The food you choose is based on what your goals is and what sits well with yourself. Feeling hungry even in the off season is good, especially if you have weeks / months of growing this is good as you are eating to your needs and not hunger so foods will digest well.

So in terms of help here, what has been your rate of gain in bodyweight each week on average? Is your physique progressing with these food sources?